Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Halva Nutrition & Calories - Complete Data of All Nutrients

Candies, halavah, plain
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on December 13, 2023
Medically reviewed by Victoria Mazmanyan Article author photo Victoria Mazmanyan


Halva is commonly consumed as a confection or dessert in Middle Eastern, Mediterranean, and Balkan countries. Halva is high in nutrients and has a delicious flavor. This article will discuss the nutritional profile of halva in detail.

What is Halva?

The term halva, also known as halaweh, halvah, or halwa, is used to describe a type of confectionery made from various ingredients. 

Halva is usually made using seeds, nuts, or grain flour as a base and sugar, maple syrup, or honey as a sweetener. Naturally, halva's nutritional properties can greatly vary depending on these ingredients.

The most popular types of halva use sesame seeds, sunflower seeds, flour, cornstarch, or peanuts as base. 

The nutritional and physicochemical characteristics of halva also depend on added ingredients, such as butter, vegetable oil, vanilla, pistachios, cocoa powder, chocolate, milk, egg whites, saffron, rose water, and many others.

Halva has a distinct flavor and a rich yet delicate texture. Depending on the variety, the texture can also differ from soft and buttery to dry and crumbly.


The numbers in the infographic charts on our page are taken from the USDA Foods Database, showcasing the nutritional values of a 100g serving of plain halva.

However, one average serving of halva per person is considered 1 ounce or 28.35g.

Refer to the following link for a detailed exploration of halva health benefits and side effects.


Carbohydrates are the main macronutrient found in halva, making up about 60% of the total content. A 100g serving of halva provides 60.5g of carbohydrates, of which 56g or 92.5% is made up of net carbs and 4.5g or 7.5% is dietary fiber.

An average serving size of halva (1oz or 28.35g) provides 17g of carbohydrates. Plain halva falls in the top 9% of foods as a source of carbohydrates in our food database. Thus, halva is not suitable for low-carb diets.

Macronutrients chart

13% 22% 60% 4% 2%
Daily Value: 25%
12.49 g of 50 g
Daily Value: 33%
21.52 g of 65 g
Daily Value: 20%
60.49 g of 300 g
Daily Value: 0%
3.67 g of 2,000 g
1.83 g

The number of carbohydrates is directly connected to the constituents of halva. 

The high content of carbohydrates is primarily due to the added sweeteners, such as sugarmaple syrup, and honey. It is safe to assume that most of the net carbs found in halva would be sucrose if white sugar or maple syrup has been used in the recipe and fructose and glucose in the case of honey.

The fiber content is usually provided by the seeds, nuts, or grain products used to make halva. However, the nuts and seeds are usually dehulled, and the grains are usually milled in making this dessert, lowering their fiber content.

Research states that the composition of sesame halva is characteristically high in sugars (47.7%), fat (32.4%), and proteins (13.7%) but low in dietary fibers (1.5%) (1).


Halva is relatively high in fats due to the added butter or vegetable oils. It falls in the top 14% of foods as a source of fats, containing 21.52g per 100g or 6.1g per 1oz serving. 

Of these fats, 4.13g (20%) is saturated, 8.2g (39%) is monounsaturated, and 8.5g (41%) is polyunsaturated. While most of the fatty acids found in halva are unsaturated, it also has a high content of saturated fats.

Research shows plain-type halva to contain a high-fat content of about 34% (2). Studies on sunflower halva have found its fat content to be even higher, falling from 37% to 44% (3).

The fat content of halva consists mainly of oleic (omega-9 monounsaturated fatty acid) and linoleic acids (omega-6 polyunsaturated fatty acids), with lower amounts of palmitic (saturated long-chain fatty acid) and stearic acids (saturated fatty acid) (2).  

Halva has no trans fats.

Fat type information

20% 39% 41%
Saturated Fat: 4.127 g
Monounsaturated Fat: 8.194 g
Polyunsaturated fat: 8.481 g

As a plant product, halva naturally contains no cholesterol.


Proteins are essential macronutrients that play critical roles in the human body's structure, function, and regulation of cells and tissues. Halva contains 12.49g of protein per 100g. Halva is relatively high in tryptophan, threonine, isoleucine, phenylalanine, valine, lysine, and histidine.

Based on tahini paste, Sesame halva provides higher levels of methionine, cysteine, and tryptophan (2).


The phytochemicals found in halva are usually in low amounts and provided by the seed, nut, or grain base used. In this section, we will focus on the nutritional properties of sunflower and sesame seeds, as these are the most common ones used as halva bases.


Research has demonstrated that sesame seeds are particularly rich in free phenolic compounds, flavonoids, and bound polyphenols (4).

Sesame seeds have a few characteristic lignans, such as sesamin, sesamol, and anthrasesamone F, which have been shown to exhibit antioxidant and antiaging effects. Furthermore, sesamin and sesamolin have been shown in multiple studies to have anti-inflammatory, antihypertensive, and anticarcinogenic properties (4).

Sunflower seeds have been researched to be high in flavonoids, such as heliannone, quercetin, kaempferol, luteolin, apigenin, and phenolic acids, such as caffeic acid, chlorogenic acid, caffeoylquinic acid, gallic acid, protocatechuic, coumaric, ferulic acid, and sinapic acids (5).

Due to these compounds, sesame and sunflower seeds have strong antioxidant and antiproliferative qualities.


Tocopherols are natural fat-soluble vitamins (vitamin E) with potent antioxidant qualities. There are four tocopherol derivatives: alpha, beta, gamma, and delta. Sunflower seed is richest in alpha tocopherols, with the strongest antioxidant potential (5).

Sesame seeds are also high in tocopherols. Research has shown that the lignan phytochemicals found in these seeds may help boost the antioxidant activity of tocopherols.

It is important to note that while sesame and sunflower seeds are rich in phytochemicals, the cleaning, dehulling, roasting, and grinding processes used to make halva significantly reduce the level of these nutrients.


Saponins are natural compounds with antimicrobial and antifungal properties found in various foods. Saponins also help emulsify the texture of halva and can, at times, add a bitter taste.

Tahini halva was found to have 0.1% of saponins at most (2). However, this is considered to be a significant component of tahini halva. Most of the saponins are provided by the soapwort root extract used to make this type of halva (6).


Halva is rich in various vitamins. It is particularly a good source of vitamin B1 or thiamin and vitamin B9 or folate.

Halva falls in the top 20% of foods as a source of vitamin B1. A 100g serving of halva can cover 35% of your daily vitamin B1 need.

Halva is also an excellent source of folate, containing 65 µg per 100g and falling in the top 31% of foods as its source.

Niacin, or vitamin B3, and pyridoxine, or vitamin B6, are the remaining two major vitamins in halva, with a 100g serving covering 18% and 27% of the daily needs for these vitamins, respectively. 

Halva has relatively smaller amounts of vitamin C, vitamin A, vitamin B12, vitamin B2, and vitamin B5.

There are no exact numbers on the vitamins E and K contents of halva; however, as sesame and sunflower seeds and vegetable oils are rich in these vitamins, halva can be assumed to contain moderate amounts as well.

Halva lacks vitamin D entirely unless milk has been used in the making.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 106% 21% 54% 11% 81% 49% 5% 0%
Vitamin A: 2 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.1 mg of 90 mg 0%
Vitamin B1: 0.424 mg of 1 mg 35%
Vitamin B2: 0.088 mg of 1 mg 7%
Vitamin B3: 2.856 mg of 16 mg 18%
Vitamin B5: 0.174 mg of 5 mg 3%
Vitamin B6: 0.348 mg of 1 mg 27%
Folate: 65 µg of 400 µg 16%
Vitamin B12: 0.04 µg of 2 µg 2%
Vitamin K: 0 µg of 120 µg 0%


Halva is an excellent source of minerals. It contains high levels of phosphorus, coppermagnesiumiron, manganese, and zinc.

Halva falls in the range of the top 8% of foods as a source of phosphorus and the top 10% of foods as a source of magnesium. 100g of halva can cover 87% of your daily phosphorus need.

A 100g serving of halva covers the daily copper need by 134%.

It contains a moderate amount of manganese, calcium, potassium, and selenium.

Halva also contains moderate levels of sodium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 10% 170% 156% 261% 17% 26% 118% 401% 114% 63% 0%
Calcium: 33 mg of 1,000 mg 3%
Iron: 4.53 mg of 8 mg 57%
Magnesium: 218 mg of 420 mg 52%
Phosphorus: 607 mg of 700 mg 87%
Potassium: 187 mg of 3,400 mg 6%
Sodium: 195 mg of 2,300 mg 8%
Zinc: 4.32 mg of 11 mg 39%
Copper: 1.202 mg of 1 mg 134%
Manganese: 0.873 mg of 2 mg 38%
Selenium: 11.5 µg of 55 µg 21%
Choline: 0 mg of 550 mg 0%

Glycemic Index and Glycemic Load

Despite the high carbohydrate content, halva has been reported to have a low glycemic index falling in the range of 52 to 55 and a medium glycemic load in the range of 18 to 19 (7). 

However, despite the low glycemic index values, diabetic individuals should consume with precaution, considering its high net carb content.

White halva has a somewhat higher glycemic index and load values compared to black halva (7).


Halva is acid-producing inside the body. Based on the potential renal acid load or PRAL value, halva has an acidity of 18.6.

Halva Calories

Calories per 100g

A 100-gram serving of halva provides 469 calories. The predominant part of these calories comes from the carb content of halva; this makes halva a higher-than-average calorie product.

Sugar is one of the two main ingredients in halva. Added sugars increase the number of calories in your diet without providing any essential nutrients; these calories are often called "empty" calories.

What Do 469 Calories or 100 Grams of Halva Look Like?

Our team conducted measurements to help you visualize the weight and calorie content of 100 grams of halva, which amounts to 469 calories. It's important to note that the calorie count can vary depending on the ingredients, generally between 469 and 482 calories

The image below shows that half of the halva makes up the 100-gram portion, equivalent to 482 calories. Remember that these values may vary based on the specific recipe and composition of the halva. 

469 Calories or 100 Grams of Halva

Calories per Serving Size

Although halva is high in calories, it is usually consumed in quantities smaller than 100 grams.

One average serving per person or one ounce (28.35 grams) of halva contains 134 calories.

Calories per Ingredient

In this column, the calories are presented for 100g servings of ingredients found in halva:

Granulated sugar387
Vanilla extract288

Burning Estimates

The table below shows the time and type of activity a person should perform to burn 134 calories (1 ounce of halva) measured by a method called Met or Metabolic Equivalent of a Task (2, 3).

 70kg person100kg person
Walking23 min19 min
Cycling13 min11 min
Running13 min11 min
Aerobics~10 min8 min

Comparison of Similar Foods

We compared halva to all foods in our database and found it is in the top 16% of foods high in calories. This means that 84% of foods in our database contain fewer calories than halva.

Compared to nougat, halva contains 33 times more vitamin B1 and more copper.

Regarding tahini, halva contains more magnesium and less saturated fat.

Halva provides more copper, phosphorus, magnesium, iron, vitamin B1, zinc, and vitamin B6 than fudge.

Foods like peanut butter or almond butter contain almost 200 more calories than halva (614 calories per 100 grams).

Compared to honey, halva contains more carbs, so it has more calories.

FoodCalories per 100 grams
Peanut butter598
Almond butter614
Maple syrup260

Important nutritional characteristics for Halva

Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
55 (low)
Glycemic load 9 (low)
Calories ⓘ Calories per 100-gram serving 469
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 55.99 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 18.6 (acidic)
TOP 8% Phosphorus ⓘHigher in Phosphorus content than 92% of foods
TOP 9% Calories ⓘHigher in Calories content than 91% of foods
TOP 10% Magnesium ⓘHigher in Magnesium content than 90% of foods
TOP 12% Iron ⓘHigher in Iron content than 88% of foods
TOP 13% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 87% of foods

Halva calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 469
Calories in 1 oz 133 28.35 g

Halva Glycemic index (GI)

Check out our Glycemic index chart page for the full list.

Halva Glycemic load (GL)


Mineral chart - relative view

607 mg
TOP 8%
218 mg
TOP 10%
4.53 mg
TOP 12%
1.202 mg
TOP 16%
4.32 mg
TOP 22%
0.873 mg
TOP 33%
33 mg
TOP 42%
195 mg
TOP 42%
11.5 µg
TOP 58%
187 mg
TOP 62%

Vitamin chart - relative view

Vitamin B1
0.424 mg
TOP 20%
65 µg
TOP 31%
Vitamin B6
0.348 mg
TOP 36%
Vitamin B3
2.856 mg
TOP 52%
Vitamin C
0.1 mg
TOP 53%
Vitamin B12
0.04 µg
TOP 65%
Vitamin B2
0.088 mg
TOP 72%
Vitamin A
2 IU
TOP 73%
Vitamin B5
0.174 mg
TOP 83%

Fiber content ratio for Halva

7% 93%
Sugar: 0 g
Fiber: 4.5 g
Other: 55.99 g

All nutrients for Halva per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 469kcal 23% 9% 10 times more than OrangeOrange
Protein 12.49g 30% 38% 4.4 times more than BroccoliBroccoli
Fats 21.52g 33% 14% 1.5 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.1mg 0% 53% 530 times less than LemonLemon
Net carbs 55.99g N/A 16% Equal to ChocolateChocolate
Carbs 60.49g 20% 16% 2.1 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Iron 4.53mg 57% 12% 1.7 times more than Beef broiledBeef broiled
Calcium 33mg 3% 42% 3.8 times less than MilkMilk
Potassium 187mg 6% 62% 1.3 times more than CucumberCucumber
Magnesium 218mg 52% 10% 1.6 times more than AlmondAlmond
Fiber 4.5g 18% 20% 1.9 times more than OrangeOrange
Copper 1.2mg 134% 16% 8.5 times more than ShiitakeShiitake
Zinc 4.32mg 39% 22% 1.5 times less than Beef broiledBeef broiled
Phosphorus 607mg 87% 8% 3.3 times more than Chicken meatChicken meat
Sodium 195mg 8% 42% 2.5 times less than White BreadWhite Bread
Vitamin A 2IU 0% 73% 8353 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Selenium 11.5µg 21% 58%
Manganese 0.87mg 38% 33%
Vitamin B1 0.42mg 35% 20% 1.6 times more than Pea rawPea raw
Vitamin B2 0.09mg 7% 72% 1.5 times less than AvocadoAvocado
Vitamin B3 2.86mg 18% 52% 3.4 times less than Turkey meatTurkey meat
Vitamin B5 0.17mg 3% 83% 6.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.35mg 27% 36% 2.9 times more than OatOat
Vitamin B12 0.04µg 2% 65% 17.5 times less than PorkPork
Folate 65µg 16% 31% 1.1 times more than Brussels sproutBrussels sprout
Saturated Fat 4.13g 21% 29% 1.4 times less than Beef broiledBeef broiled
Monounsaturated Fat 8.19g N/A 19% 1.2 times less than AvocadoAvocado
Polyunsaturated fat 8.48g N/A 13% 5.6 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current


Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 469
% Daily Value*
Total Fat 22g
Saturated Fat 4g
Trans Fat g
Cholesterol 0mg
Sodium 195mg
Total Carbohydrate 60g
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 12g
Vitamin D 0mcg 0%

Calcium 33mg 3%

Iron 5mg 63%

Potassium 187mg 6%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
No Trans Fats
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Low in Saturated Fats
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Low in Sodium
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Low in Sugars
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.

Halva nutrition infographic

Halva nutrition infographic
Infographic link


All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.


Data provided by should be considered and used as information only. Please consult your physician before beginning any diet.