What is halwa good for? Unpacking the health benefits

December 4, 2025 •

3 min read

According to food historians, the first known halwa recipe appeared in an Arabic cookbook in the early 13th century. Today, this ancient dessert has many variations, and what is halwa good for often depends on its unique ingredients, offering benefits ranging from quick energy to essential nutrients.

Quick Summary

Halwa offers health benefits tied to its diverse ingredients, providing quick energy, essential minerals, and antioxidants. Varieties like carrot and tahini halwa contribute to digestive health, immunity, and overall well-being when consumed in moderation. This traditional sweet can be more than just a treat, offering valuable nutritional properties.

Key Points

Energy Boost: Halwa provides both quick and sustained energy due to its carbohydrate and healthy fat content.
Immunity Support: Varieties made with carrots or tahini offer antioxidants and vitamins that help boost the immune system and protect against cell damage.
Digestive Health: The fiber found in ingredients like semolina and sesame seeds, along with butyric acid from ghee, promotes healthy digestion and gut health.
Postpartum Recovery: In many cultures, specific halwa recipes are prepared for new mothers to aid in recovery, energy, and lactation.
Essential Minerals: Halwa can be a good source of minerals like magnesium, iron, and calcium, especially when prepared with nuts, seeds, and dairy.
Caution: Due to its high calorie and sugar content, halwa should be consumed in moderation as part of a balanced diet.

The Nutritious Foundations of Halwa

While often viewed as a purely indulgent dessert, halwa's nutritional profile is directly linked to its primary ingredients. Different types of halwa, from semolina-based to vegetable and nut-based versions, offer distinct health advantages. Many recipes utilize nutritious components like nuts, seeds, and ghee, which are rich in healthy fats and minerals.

Instant and Sustained Energy

One of the most well-known benefits of halwa is its ability to provide a quick and sustained energy boost. The combination of carbohydrates from sugar or grain and healthy fats from ghee or nuts makes it an excellent energy source. For example, sooji (semolina) halwa is rich in complex carbohydrates, ensuring a gradual and lasting release of energy, which can be beneficial for athletes or those needing a mid-day pick-me-up.

Boosts Immunity and Provides Antioxidants

Certain halwa varieties contain ingredients with strong antioxidant and anti-inflammatory properties, which help bolster the immune system.

Tahini-based halva: Made from sesame seeds, this type is rich in antioxidants like lignans and vitamin E, which combat free radicals and protect against cell damage.
Gajar (carrot) halwa: Carrots are a powerhouse of beta-carotene and Vitamin C. When cooked, the beta-carotene becomes more bioavailable, supporting immunity and protecting the skin from harsh weather conditions.
Besan (gram flour) halwa: Often prepared as a home remedy for cold and cough, this halwa can be enriched with anti-inflammatory spices like turmeric and black pepper.

Supports Digestive Health

The ingredients in some halwas can aid digestion and promote gut health.

Sooji (semolina) halwa: Semolina's fiber content can aid digestion and prevent constipation.
Tahini-based halva: The fiber from sesame seeds helps facilitate digestion and lowers bad cholesterol levels.
Ghee: A staple in many halwa recipes, ghee contains butyric acid, a short-chain fatty acid known to nourish the cells lining the intestines.

Benefits for Women's Health

Certain traditional halwa preparations are specifically formulated to support women's health, particularly postpartum recovery and lactation.

Postpartum halwa: Recipes often include galactagogues like semolina and ingredients such as fenugreek and nuts to help increase milk production in breastfeeding mothers.
Bone strength: The inclusion of dairy and nuts provides essential minerals like calcium and magnesium, which are important for maintaining bone density, especially for women after menopause.

Halwa Varieties: A Comparative Look

This table outlines the key differences and benefits of three popular types of halwa.


Feature	Semolina (Sooji) Halwa	Carrot (Gajar) Halwa	Tahini (Sesame Seed) Halva
Primary Ingredients	Semolina, ghee, sugar, water/milk	Carrots, milk, ghee, sugar, nuts	Tahini (sesame paste), sugar/honey
Key Health Benefits	Instant and sustained energy, good for digestion	Rich in Vitamin A, C, and fiber; boosts immunity	High in antioxidants, good fats, and minerals; heart health
Texture	Soft and grainy	Moist, rich, and creamy	Dense, crumbly, and flaky
Best Served For	Quick energy boost, comforting dessert	Wintertime immunity and warmth	Quick snack, rich mineral source

The Role of Ingredients in What Halwa is Good For

The specific health benefits of halwa are amplified by the quality and type of ingredients used. For instance, using jaggery instead of refined sugar can increase the mineral content, while adding specific nuts or spices can target particular health needs.

Ghee: The Heart of the Halwa

Ghee (clarified butter) is a core component of many halwa preparations. It is a source of healthy fats that can support brain function and hormonal balance. When used in moderation, it contributes to the richness and flavor while also providing beneficial fatty acids. The use of organic or high-quality ghee can further enhance the health properties of the final product.

Spices for Added Health

Spices such as cardamom, saffron, and ginger are commonly added to halwa, infusing it with flavor and therapeutic properties. For example, cardamom has calming properties, and ginger is a well-known remedy for cold and cough.

Conclusion: A Balanced Perspective

While halwa offers several surprising health benefits due to its natural ingredients, moderation is key. The dessert is typically high in calories and sugar, so it should be enjoyed as a treat within a balanced diet rather than a daily staple. By choosing healthier, homemade versions with natural sweeteners and focusing on nutrient-rich varieties, you can savor this traditional sweet while appreciating its wellness contributions.

For a deeper dive into the origin and spread of this popular sweet, explore the detailed history of halwa.

Frequently Asked Questions

Halwa can be healthy when consumed in moderation, as its nutritional value depends heavily on the ingredients. Varieties rich in nuts, seeds, and vegetables offer protein, fiber, and essential minerals, while sugary versions should be limited.

The healthiest types of halwa are often those made with nutrient-dense ingredients. Gajar (carrot) halwa offers vitamins and fiber, while tahini-based halva provides healthy fats and minerals. Choosing versions with natural sweeteners is also a good option.

Yes, certain types of halwa, like besan ka sheera, are traditional home remedies for cold and cough. When prepared with immune-boosting ingredients like ginger, turmeric, and black pepper, it can help soothe a sore throat and clear congestion.

In many cultures, specific halwa recipes are prepared for new mothers to support their recovery and boost milk supply. Recipes often include ingredients like semolina, nuts, and fenugreek, which are considered beneficial for lactation.

Due to its high sugar content, traditional halwa is not recommended for people with diabetes. However, some sugar-free versions are available, or you can opt for healthier alternatives. Always consult a doctor for personalized dietary advice.

While halwa is high in calories and sugar, it can aid metabolism and provide energy that helps burn fat when consumed in small amounts. However, it is not a weight-loss food and should be consumed sparingly when managing weight.

Halwa should be stored in an airtight container to maintain its freshness. Some varieties, like besan or sooji halwa, are best consumed fresh, while others, like methi-jeera halwa, can be stored in the fridge for later consumption.