What vitamins are in halva? A surprising nutritional breakdown

December 25, 2025 •

3 min read

While halva is often considered a sweet indulgence, a 100g serving of sesame-based halva can provide up to 35% of your daily vitamin B1 needs, along with other key nutrients. This popular confection's vitamin content largely depends on its primary ingredients, particularly whether it is made from tahini or sunflower seeds.

Quick Summary

The specific vitamin profile of halva, including B vitamins and antioxidant vitamin E, is heavily influenced by its base ingredient, such as sesame paste or sunflower seeds, and can be impacted by processing methods.

Key Points

B-Vitamin Boost: Halva, particularly the sesame-based variety, is a good source of several B vitamins, including B1 (thiamin), B3 (niacin), B6 (pyridoxine), and B9 (folate).
Antioxidant Vitamin E: Sunflower-based halva is especially rich in antioxidant vitamin E, which protects against cell damage from free radicals.
Source of Minerals: Halva is packed with minerals like magnesium, phosphorus, iron, and copper, which are essential for many bodily functions.
Tahini vs. Semolina: The vitamin content varies greatly by type, with tahini-based halva generally offering a richer profile of B vitamins and minerals than semolina halva.
Processing Impacts: While the raw seeds are rich in nutrients, the dehulling and grinding processes used to make halva can reduce the final vitamin concentration.
Consider Moderation: Despite its nutritional benefits from the seed base, halva is high in sugar and calories and should be enjoyed in moderation.

A closer look at halva's nutritional foundation

Halva is a beloved confection enjoyed across the Middle East, Mediterranean, and Central Asia. Traditionally made by combining a seed-based paste with a sugar syrup, its nutritional value is directly inherited from its primary component. The most common varieties are tahini-based (made from sesame seeds) and sunflower-based, each offering a distinct vitamin and mineral composition. While the added sugar contributes to its high caloric content, the seed base provides a noteworthy amount of beneficial nutrients, including key vitamins.

The B-vitamin complex in halva

Halva, especially when made from sesame (tahini), is a significant source of several B vitamins. These water-soluble vitamins are crucial for energy production, brain function, and maintaining a healthy nervous system.

Vitamin B1 (Thiamin): A 100g serving of sesame-based halva can provide a considerable portion of the daily recommended intake for this vitamin, which plays a vital role in energy metabolism.
Vitamin B3 (Niacin): Necessary for converting food into energy and supporting nervous system function, niacin is another prominent B vitamin found in halva, particularly the sesame variety.
Vitamin B6 (Pyridoxine): This vitamin is involved in numerous bodily functions, including protein metabolism and brain development. Tahini-based halva contributes to your daily intake.
Vitamin B9 (Folate): Essential for cell growth and DNA formation, folate is also present in appreciable amounts in halva from its seed base.

Antioxidant power with vitamin E

Beyond the B-complex, halva can also be a source of fat-soluble vitamin E, a powerful antioxidant that protects the body's cells from damage by free radicals.

Sunflower-based halva: This variety is especially high in vitamin E, as sunflower seeds are one of the best dietary sources of this antioxidant. Studies on sunflower halva have shown its high vitamin E content, which supports cardiovascular health.
Sesame-based halva: Sesame seeds also contain notable amounts of vitamin E, contributing to halva's overall antioxidant properties.

The impact of processing

It is important to note that while the raw ingredients are rich in nutrients, the manufacturing process can affect the final vitamin content. Dehulling, roasting, and grinding the seeds can reduce the levels of certain phytochemicals and vitamins. Therefore, the nutritional data for the raw seeds is typically higher than that of the final halva product. However, the finished confection still retains a significant portion of the beneficial vitamins.

Halva varieties: A vitamin comparison

Halva is not a one-size-fits-all confection. The type of base ingredient dramatically influences the final nutritional profile. Here is a comparison of two popular types.


Feature	Tahini-based Halva	Semolina-based Halva
Primary base	Ground sesame seeds (tahini)	Semolina flour
Protein Content	Significantly higher due to sesame seeds	Lower
Healthy Fats	Higher in monounsaturated and polyunsaturated fats from sesame oil	Depends on the oil or butter used in preparation
Vitamin Profile	Rich in B vitamins (B1, B3, B6, Folate) and vitamin E	Less notable vitamin content from the base ingredient
Mineral Profile	High in magnesium, phosphorus, iron, and zinc	Lower mineral concentration
Dietary Fiber	Superior fiber content from the sesame seeds	Lower fiber content

Other vitamins and nutritional considerations

In addition to the main vitamins listed, halva often contains trace amounts of other vitamins and is rich in minerals.

Minor vitamins: A 100g serving of halva may have smaller quantities of vitamin B2 (riboflavin), vitamin B5 (pantothenic acid), and vitamin B12, depending on the specific recipe.
Minerals: Halva is an excellent source of essential minerals like phosphorus, magnesium, iron, copper, and zinc, derived from its seed base.
Phytochemicals: The lignans in sesame seeds and flavonoids in sunflower seeds provide antioxidant and anti-inflammatory benefits, contributing to the overall health properties of halva.

Conclusion: a treat with nutritional benefits

While the high sugar and caloric density of halva mean it should be consumed in moderation, its core ingredients, especially tahini and sunflower seeds, provide a surprising array of vitamins and minerals. Tahini-based halva stands out for its high concentration of energy-boosting B vitamins, while sunflower-based halva is an exceptional source of antioxidant vitamin E. Both offer valuable minerals that contribute to overall health. As with any sweet, enjoying halva as a small part of a balanced diet is the key to reaping its nutritional benefits. For more information on the nutrient content of specific halva varieties, reliable nutrition databases can be consulted.

Frequently Asked Questions

No, the vitamin content of halva varies significantly depending on the main base ingredient used. Tahini (sesame) halva is notably richer in B vitamins and minerals, while sunflower seed halva is a superior source of vitamin E.

Yes, especially sunflower seed halva. Sunflower seeds are naturally abundant in vitamin E, a potent antioxidant, making this variety of halva an excellent source of the vitamin.

Absolutely. Tahini-based halva is a good source of several B vitamins, including thiamin (B1), niacin (B3), pyridoxine (B6), and folate (B9), all of which contribute to your body's energy production and overall health.

The processing required to create halva, such as dehulling and grinding the seeds, can lead to a reduction in certain nutrients compared to the raw ingredients. However, the finished product still retains beneficial vitamins and minerals.

Tahini-based halva is generally considered more nutrient-dense than semolina-based halva. It contains higher levels of protein, healthy fats, dietary fiber, and a more robust vitamin and mineral profile derived from sesame seeds.

Yes, halva is an excellent source of energy. Its combination of carbohydrates for immediate fuel, along with protein and healthy fats from the seed base, provides both a quick and sustained energy release.

In addition to vitamins, halva is an excellent source of several minerals, including phosphorus, copper, magnesium, and iron. It also contains beneficial phytochemicals like lignans from sesame and flavonoids from sunflower seeds.