Is Halawa Good for Health? A Deep Dive into this Sweet Treat's Nutritional Profile

November 10, 2025 •

4 min read

While it's a popular confection across the Middle East, Balkans, and beyond, traditional halawa is often loaded with sugar, with some varieties containing over 30 grams per 100g serving. So, is halawa good for health? This article delves into the nutritional facts, comparing different types and explaining how to incorporate this treat into a balanced diet. It's a question of moderation and ingredients.

Quick Summary

Halawa offers nutritional benefits from core ingredients like sesame seed tahini, providing healthy fats, protein, and minerals, but is also high in sugar and calories. The health impact depends on the specific ingredients, with tahini-based varieties offering more nutrients than sugar-heavy semolina options.

Key Points

Rich in Nutrients: Tahini-based halawa provides healthy fats, protein, and minerals like magnesium, copper, and phosphorus from its sesame seed base.
High in Sugar and Calories: Traditional halawa is very calorie-dense and contains a large amount of added sugar, making moderation crucial.
Heart-Healthy Fats: The monounsaturated and polyunsaturated fats in tahini can help reduce bad cholesterol and promote heart health.
Antioxidant Protection: Sesame seeds contain powerful antioxidants that protect cells from damage caused by free radicals.
Differing Types: The nutritional value varies significantly between tahini-based halawa (more nutrients) and semolina-based halawa (primarily sugar and saturated fat).
Dietary Caution: Individuals with diabetes or those managing their weight must be cautious with portion sizes due to the high sugar and calorie content.

Understanding the Different Types of Halawa

Halawa, or halva, is a general term for various sweet confections, and its nutritional value varies significantly depending on the ingredients used. The two most common types are tahini-based and semolina-based, each with its own health considerations.

Tahini-based Halawa

This variety is particularly common in the Middle East and Mediterranean. It is made primarily from sesame paste (tahini), sugar or honey, and a saponin extract (often from the soapwort plant) that gives it a characteristic flaky, fibrous texture. The health benefits of this type are directly linked to the sesame seeds, which are rich in nutrients.

Semolina-based Halawa

Also known as sooji halwa in South Asia, this version uses semolina (a type of wheat flour), sugar, and ghee (clarified butter). Often spiced with cardamom and garnished with nuts, this type is more of a traditional dessert with fewer inherent nutritional benefits compared to the tahini-based version.

The Nutritional Upside: Benefits from Halawa's Ingredients

For tahini-based halawa, the primary health benefits stem from its main ingredient: sesame seeds. When consumed in moderation, it offers several positives.

Source of Healthy Fats: Sesame seeds are packed with healthy monounsaturated and polyunsaturated fats, including beneficial omega fatty acids. These fats are known to support heart health by helping to lower "bad" (LDL) cholesterol levels.
Rich in Minerals: Halawa is an excellent source of essential minerals. Just one ounce can provide a significant portion of your daily needs for copper, phosphorus, magnesium, and manganese, all crucial for functions like red blood cell formation and bone health.
Plant-Based Protein: Thanks to the tahini, halawa contains a good amount of plant-based protein. This can contribute to daily protein intake, which is vital for building and maintaining muscle mass.
Antioxidant Power: The lignans found in sesame seeds, such as sesamin and sesamolin, are powerful antioxidants. They help protect the body's cells from oxidative stress and free radical damage.
Vitamin Content: In addition to minerals, halawa contains B vitamins and vitamin E, which supports skin health and helps combat the aging of body cells.

The Nutritional Downside: The Risks of Overconsumption

Despite its beneficial components, halawa is ultimately a confection and comes with some drawbacks, primarily due to its high sugar and calorie content.

High in Added Sugar: Traditional halawa recipes call for a large amount of sugar or honey, which significantly increases its overall sugar load. Excessive sugar consumption is linked to weight gain, an increased risk of type 2 diabetes, and heart disease.
Calorie-Dense: Due to its high fat and sugar content, halawa is calorie-dense. While it can provide a quick energy boost, overconsumption can easily lead to weight gain. A small serving is sufficient to enjoy the flavor without overdoing the calories.
Saturated Fat Content: Some tahini-based and most semolina-based varieties contain saturated fats from ingredients like ghee or added oils. While unsaturated fats are beneficial, a high intake of saturated fats can raise cholesterol levels.
Risks for Diabetics: Individuals with diabetes must be particularly cautious. The high sugar content can cause blood sugar spikes, and consultation with a doctor is necessary for proper portion control or avoiding it altogether.

Comparison of Halawa Types


Feature	Tahini-based Halawa	Semolina-based Halawa
Primary Ingredients	Tahini (sesame paste), sugar/honey	Semolina, ghee, sugar
Key Health Benefits	Excellent source of healthy fats, minerals, and protein from sesame seeds. Contains antioxidants.	Provides quick energy from carbohydrates. May contain fiber and some nutrients if nuts are added.
Primary Health Concerns	High sugar and calorie content. Moderation is key for weight management and blood sugar control.	Very high in sugar and saturated fats. Fewer nutritional benefits compared to tahini halawa.
Best for	A nutrient-dense, plant-based treat when consumed in small portions.	An occasional, indulgent dessert.
Dietary Suitability	Generally vegan and gluten-free (check ingredients).	Not vegan. Contains gluten and dairy (ghee).

How to Enjoy Halawa Healthily and in Moderation

For those who love the taste of halawa, enjoying it healthily is about portion control and making smart choices. Here are some tips:

Practice Portion Control: A serving size of about 30g (roughly the size of a matchbox) is recommended to manage calorie and sugar intake. It's a satisfying treat in a small quantity.
Choose Tahini-Based Varieties: Opt for halawa made with tahini rather than semolina, as it offers more nutritional value from the sesame seeds. Some manufacturers also produce healthier "diet" versions with less sugar or alternative sweeteners.
Pair it Smartly: Halawa can be paired with foods that balance its sweetness and calorie density. Consider crumbling a small amount over a bowl of low-sugar yogurt or on whole-wheat toast with fruit for a more balanced snack.
Make Your Own: For maximum control over ingredients, you can make your own halawa at home. This allows you to use a natural sweetener like honey in smaller amounts and incorporate other healthy ingredients like nuts.

The Verdict: Is Halawa Good for Health?

Ultimately, the answer is a balanced one: halawa can be good for your health, but only in moderation. While the benefits from sesame seeds—including healthy fats, minerals, and protein—are undeniable, they are balanced by the high sugar and calorie content. Enjoying it as an occasional treat is a healthy approach. For a nutrient-dense option, opt for tahini-based varieties, and always pay attention to portion size. Making informed choices allows you to savor this delicious confection while keeping your overall diet balanced.

For more information on the benefits of tahini and other sesame products, you can explore resources like the Whole Grains Council [https://wholegrainscouncil.org/whole-grains-101/grain-profile/sesame-seeds].

Frequently Asked Questions

No, halawa is not ideal for weight loss due to its high calorie and sugar content. It is a calorie-dense food that should be consumed sparingly as part of a calorie-controlled diet to avoid weight gain.

The sesame seeds in tahini-based halawa provide healthy unsaturated fats, plant-based protein, and essential minerals like calcium, magnesium, copper, and manganese. They also contain antioxidants that protect cells.

Tahini-based halawa contains healthy unsaturated fats that may help lower bad cholesterol. However, some versions and semolina-based varieties contain saturated fats and high sugar, which can negatively affect cholesterol if consumed excessively.

People with diabetes should be extremely cautious or avoid traditional halawa due to its high sugar content, which can cause blood sugar spikes. Some manufacturers offer "diet" halawa with less sugar, but medical supervision is recommended.

Tahini-based halawa is generally the healthier option, as it is rich in nutrients from sesame seeds. Semolina-based varieties are typically higher in sugar and saturated fats with fewer nutritional benefits.

Tahini-based halawa is often vegan and gluten-free since it's made from sesame seeds and a sweetener. Semolina-based halawa is not vegan (contains ghee) or gluten-free. It is important to always check the specific product label.

A healthy serving size for halawa is small, typically around 30 grams (the size of a matchbox). This allows you to enjoy the flavor while managing calorie and sugar intake.

You can make your own halawa at home to control the ingredients. Use less sugar or substitute some of the sweetener with natural alternatives like honey or a low-glycemic option, but still be mindful of overall sugar content.