Nuts and oilseeds · IFCT 2017
Garden cress seeds (halim): nutrition per 100 g
Per 100 g, garden cress seeds give 445 kcal, 23.4 g protein, 17.2 mg iron, 318 mg calcium and 7484 mg omega-3 ALA, according to IFCT 2017. The iron ranks 6th of 242 foods and the omega-3 ALA 4th of 203. The protein ranks 9th of 257. These are concentrated seeds, eaten a teaspoon or two at a time, so the useful amount is small.
About garden cress seeds (halim)
Garden cress seeds, halim in Hindi, Bengali and Punjabi, aliv or ahiva in Marathi, asaliya or asadiyo in Gujarati, alivirai in Tamil and Malayalam, allibija in Kannada and adityala in Telugu, are tiny, reddish-brown seeds that swell into a jelly when soaked. The plant is grown across India, and the seeds are sold by grocers and ayurvedic shops in small packets.
They are best known as a food for new mothers. Maharashtrian and Gujarati homes make aliv laddoo with coconut and jaggery and give it after childbirth; Punjabi homes add halim to panjiri; and soaked seeds go into milk, kheer or lemonade. Children with poor appetite are also often given halim laddoo in winter.
What garden cress seeds (halim) brings to a meal
- 01
Iron among the top foods
At 17.2 mg per 100 g, halim ranks 6th of 242 foods and 2nd of 14 nuts and oilseeds for iron. Even a teaspoon adds a little, and its absorption improves with vitamin C.
- 02
A rich plant omega-3
Garden cress seeds carry 7484 mg omega-3 ALA per 100 g, 4th of 203 foods. Only a few seeds, such as flaxseed, carry more.
- 03
Protein and calcium
100 g gives 23.4 g protein, 9th of 257 foods, and 318 mg calcium, 21st of 242. That is about 32 per cent of an adult's daily calcium requirement.
- 04
Potassium and selenium
Halim has 952 mg potassium per 100 g, 2nd among nuts and oilseeds, and 54.4 micrograms of selenium, along with 8.3 g fibre.
Garden cress seeds (halim) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 445 kcal | 21% | 27% |
| Protein | 23.4 g | 43% | 51% |
| Carbohydrate (available) | 33.7 g | ||
| Dietary fibre | 8.3 g | ||
| Free sugars | 0.9 g | ||
| Total fat | 23.7 g | ||
| Water | 4.6 g | ||
| Fats | |||
| Saturated fat | 4.1 g | ||
| Monounsaturated fat | 8.13 g | ||
| Polyunsaturated fat | 10.46 g | ||
| Omega-3 (alpha-linolenic acid) | 7,484 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 318 mg | 32% | 32% |
| Iron | 17.2 mg | 91% | 59% |
| Zinc | 4.83 mg | 28% | 37% |
| Magnesium | 307 mg | 70% | 83% |
| Phosphorus | 539 mg | ||
| Potassium | 952 mg | ||
| Sodium | 22 mg | ||
| Copper | 0.51 mg | ||
| Selenium | 54.4 µg | ||
| Vitamins | |||
| Thiamine (B1) | 0.52 mg | 29% | 31% |
| Riboflavin (B2) | 0.15 mg | 6% | 6% |
| Niacin (B3) | 5.67 mg | 32% | 41% |
| Vitamin B6 | 0.05 mg | 2% | 3% |
| Folate (B9) | 31 µg | 10% | 14% |
| Vitamin E (alpha-tocopherol) | 1.07 mg | ||
| Vitamin K1 | 24.7 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Garden cress seeds (halim): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nuts-and-seeds/garden-cress-seeds-halim/
Where garden cress seeds (halim) sits among Indian foods
Ranked per 100 g against the other 13 nuts and oilseeds and every food in the tables.
| Nutrient | Per 100 g | In nuts and oilseeds | Among all foods |
|---|---|---|---|
| Protein | 23.4 g | 3rd of 14 | 9th of 243 |
| Iron | 17.2 mg | 2nd of 14 | 6th of 242 |
| Calcium | 318 mg | 4th of 14 | 21st of 242 |
| Zinc | 4.83 mg | 6th of 14 | 10th of 243 |
| Magnesium | 307 mg | 8th of 14 | 14th of 242 |
| Potassium | 952 mg | 2nd of 14 | 22nd of 243 |
| Omega-3 (alpha-linolenic acid) | 7,484 mg | 3rd of 12 | 4th of 202 |
| Thiamine (B1) | 0.52 mg | 7th of 14 | 14th of 239 |
How garden cress seeds (halim) is eaten
- Aliv laddoo: soaked seeds cooked with grated coconut, jaggery and ghee, given to new mothers in Maharashtra.
- Halim kheer, the seeds soaked in milk and simmered with jaggery and cardamom.
- Added to panjiri along with whole wheat flour, ghee, nuts and gond.
- A teaspoon of soaked seeds stirred into nimbu pani or a glass of milk.
- Sprouted on wet cotton to grow cress leaves for salads and sandwiches.
Before you plan around it
Halim is used in very small amounts, usually one or two teaspoons, so the per 100 g figures are far more than anyone eats in a day. Traditional practice avoids it during pregnancy, as it is believed to stimulate the uterus; pregnant women should ask their doctor before taking it. Soak the seeds well and drink enough water, since they swell. Like other cress family seeds, large regular amounts may affect thyroid function in people short of iodine, so keep portions modest.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about garden cress seeds (halim)
Is halim good for anaemia?
Halim seeds are rich in iron, 17.2 mg per 100 g, one of the highest figures in IFCT 2017. But only a teaspoon or two is eaten at a time, and plant iron absorbs better with vitamin C, so halim with lemon water helps. Anaemia needs a doctor's diagnosis and treatment.
Can halim seeds be eaten during pregnancy?
Traditional advice in India is to avoid halim during pregnancy, as it is believed to stimulate the uterus, and to use it after childbirth instead. There is little good research either way, so pregnant women should check with their doctor.
How should halim seeds be eaten?
Soak a teaspoon of seeds in water or milk for a few hours until they swell into a jelly, then add to milk, kheer or lemon water. They are also cooked into aliv laddoo with coconut and jaggery.
Are halim seeds the same as chia seeds?
No. Halim comes from the garden cress plant and is native to Indian kitchens. Both swell into a gel when soaked and both are rich in omega-3 ALA, but halim carries far more iron, 17.2 mg per 100 g in IFCT 2017.
Related foods and tables
Flaxseeds (alsi)
Nutrition per 100 g, from IFCT 2017.
Sesame seeds (til)
Nutrition per 100 g, from IFCT 2017.
Niger seeds
Nutrition per 100 g, from IFCT 2017.
Garden cress leaves
Nutrition per 100 g, from IFCT 2017.
Mustard seeds
Nutrition per 100 g, from IFCT 2017.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
All nuts and oilseeds
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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