Garden cress seeds (halim, aliv) contain about 17.2 mg of iron, 23.4 g of protein and 7.5 g of the plant omega-3 ALA per 100 g, according to India's official food composition tables (IFCT 2017, ICMR-NIN). Per 100 g, that is more iron than sesame, flaxseed or fenugreek, and about as much protein as toor dal.
- Halim is eaten by the teaspoon: a 5 g spoon gives about 0.9 mg iron and 1.2 g protein, roughly 5% of a man's and 3% of a woman's daily iron RDA.
- It also carries about 1,037 mg of phytate per 100 g, which limits how much of that iron the body absorbs. Vitamin C in the same meal helps.
- Most research on its health effects is in animals or test tubes. Treat halim as a nutritious seed, not a remedy.
Updated 3 November 2026 · Data: IFCT 2017 (ICMR-NIN) and ICMR-NIN Nutrient Requirements 2020
In this article
- Garden cress seeds nutrition per 100 g (full table)
- Iron, protein and calories in a teaspoon of halim
- Halim vs flaxseed, sesame, mustard and fenugreek
- Garden cress seeds and iron: what the numbers mean
- Omega-3 fat and the gel: what makes halim different
- How Indian kitchens use halim, and how to store it
- What the research says, and who should be careful
- Frequently asked questions
Garden cress seeds nutrition is a question many Indian families ask once someone recommends halim ke laddoo after a delivery, or a spoon of aliv soaked in milk for "iron". The tiny brick-red seeds of Lepidium sativum go by many names: halim in Hindi, aliv or ahiva in Marathi, allibija in Kannada, alivirai in Tamil and Malayalam, adityala in Telugu and asadiyo in Gujarati. Numbers for them online range widely. This guide uses one consistent source, the Indian Food Composition Tables 2017 from ICMR's National Institute of Nutrition, Hyderabad, which analysed garden cress seeds collected from five regions of India [1].
Garden cress seeds nutrition per 100 g
IFCT 2017 lists garden cress seeds under nuts and oilseeds (food code H008). Here is the full picture for 100 g of dry, raw seeds.
| Nutrient | Per 100 g |
|---|---|
| Energy | 445 kcal (1,863 kJ) |
| Protein | 23.4 g |
| Total fat | 23.7 g |
| of which alpha-linolenic acid (ALA, omega-3) | 7.5 g |
| of which linoleic acid (omega-6) | 2.8 g |
| Carbohydrate (available) | 33.7 g |
| Total dietary fibre | 8.3 g |
| Iron | 17.2 mg |
| Calcium | 318 mg |
| Magnesium | 307 mg |
| Phosphorus | 539 mg |
| Potassium | 952 mg |
| Zinc | 4.8 mg |
| Selenium | 54 µg |
| Thiamine (B1) | 0.52 mg |
| Niacin (B3) | 5.7 mg |
| Folate | 31 µg |
| Phytate | 1,037 mg |
| Moisture | 4.6 g |
Source: IFCT 2017, food code H008 (garden cress, seeds), mean of samples from five regions [1]. Fatty acids from IFCT Table 7 (7,484 mg ALA and 2,839 mg linoleic acid per 100 g); phytate from IFCT Table 11. Energy converted from kJ at 4.184 kJ/kcal. Iron varied widely between regions (standard deviation ±5.5 mg), so treat 17.2 mg as an average.
Three things stand out. Halim is a protein seed, with 23.4 g per 100 g, about the same as a dal. It is unusually rich in iron for a plant food, which is the reason it has a reputation in Indian homes. And unlike most oilseeds, it is only about one-quarter fat, with almost a third of that fat as the plant omega-3, ALA.
Iron, protein and calories in a teaspoon of halim
Nobody eats 100 g of halim. A level teaspoon weighs roughly 4–5 g and a tablespoon about 10–12 g; weigh your own spoon if you want to be precise. Here are the IFCT values scaled to real amounts, with iron shown against the ICMR-NIN 2020 Recommended Dietary Allowance of 19 mg a day for adult men and 29 mg a day for adult women.
| Amount of seeds | Energy | Protein | Iron | Iron RDA, man / woman | Calcium |
|---|---|---|---|---|---|
| 5 g (1 teaspoon) | 22 kcal | 1.2 g | 0.9 mg | 5% / 3% | 16 mg |
| 10 g (2 teaspoons) | 45 kcal | 2.3 g | 1.7 mg | 9% / 6% | 32 mg |
| 15 g (1 heaped tablespoon) | 67 kcal | 3.5 g | 2.6 mg | 14% / 9% | 48 mg |
| 30 g (about 3 tablespoons) | 134 kcal | 7.0 g | 5.2 mg | 27% / 18% | 95 mg |
Bhāvi's calculation from IFCT 2017 values [1] and the ICMR-NIN 2020 RDA (iron 19 mg/day for men, 29 mg/day for women; calcium 1,000 mg/day) [2]. Percentages are of iron eaten, not iron absorbed.
The honest takeaway: a daily teaspoon is a useful top-up, not a fix. Two teaspoons supply about as much iron as 40 g of raw wheat atta (4.1 mg per 100 g in IFCT), packed into a much smaller volume.
Halim vs flaxseed, sesame, mustard and fenugreek
How does halim compare with the other seeds in an Indian pantry? All values are raw, per 100 g, from the same IFCT 2017 dataset, so they can be compared directly.
| Seed | Protein (g) | Fat (g) | Fibre (g) | ALA omega-3 (g) | Iron (mg) | Calcium (mg) |
|---|---|---|---|---|---|---|
| Garden cress (halim) | 23.4 | 23.7 | 8.3 | 7.5 | 17.2 | 318 |
| Flaxseed (alsi, agase) | 18.6 | 35.7 | 26.2 | 13.0 | 5.4 | 257 |
| Sesame, white (til, ellu) | 21.7 | 43.1 | 17.0 | 0.1 | 15.0 | 1,283 |
| Sesame, black | 19.2 | 43.1 | 17.2 | 0.1 | 13.9 | 1,664 |
| Mustard seeds (rai, sasive) | 19.5 | 40.2 | 14.1 | 3.3 | 13.5 | 402 |
| Fenugreek seeds (methi, menthya) | 25.4 | 5.7 | 47.6 | 1.1 | 8.5 | 135 |
Source: IFCT 2017, codes H008, H014, H011, H009, H013 and G026 [1]; ALA (C18:3n3) from IFCT Table 7, rounded. Chia seeds are not analysed in IFCT 2017, so they are left out rather than mixing in another database.
Halim tops this list for iron and comes second only to fenugreek for protein. Flaxseed carries more omega-3 and far more fibre; sesame is the clear calcium seed. Halim's distinct profile is the combination: dal-level protein, the highest iron, and a fat that is mostly unsaturated, with roughly a third of it omega-3. For a wider protein comparison, see our full table of protein per 100 g in Indian dals, millets and seeds.
Garden cress seeds and iron: what the numbers mean
Iron in plant foods is "non-haem" iron, and how much of it the body absorbs depends heavily on the rest of the meal. Reviewing isotope studies, Hurrell and Egli estimated iron bioavailability at around 5–12% for vegetarian diets, against 14–18% for mixed diets, in people with no iron stores [4].
The main brake is phytic acid (phytate). In a classic study in Göteborg, adding phytate to wheat rolls cut iron absorption in a dose-dependent way: 2 mg (as phytate phosphorus) reduced absorption by 18%, and 250 mg by 82%. Adding ascorbic acid (vitamin C) significantly counteracted the effect [3]. Garden cress seeds contain about 1,037 mg of phytate per 100 g in IFCT 2017, similar to many oilseeds (black sesame 845 mg, flaxseed 1,859 mg) [1]. So a large share of halim's iron is likely to be bound.
Practical ways to get more from it, based on what is known for grains and pulses generally:
- Pair it with vitamin C: a squeeze of lemon, amla, guava or orange in the same meal.
- Soak it: soaking, germination and fermentation lower phytic acid in food grains [5]. How much soaking reduces phytate in garden cress specifically has not been well measured.
- Keep strong tea and coffee away from the meal: both are rich in polyphenols, which are among the dietary factors shown to reduce iron absorption [4].
Halim can be a helpful part of an iron-aware diet. It is not a treatment for anaemia, which needs a blood test and medical care.
Omega-3 fat and the gel: what makes halim different
The fat. Of halim's 23.7 g of fat per 100 g, IFCT measured about 7.5 g as alpha-linolenic acid (ALA), the plant omega-3, and 2.8 g as linoleic acid (omega-6) [1]. That gives an omega-3 to omega-6 ratio of roughly 2.6 : 1. Most oilseeds lean the other way: white sesame, for example, has about 18.5 g of linoleic acid and only 0.1 g of ALA per 100 g [1]. Flaxseed remains the richer ALA source, at 13.0 g.
The gel. Drop halim into water or milk and within minutes each seed wears a clear, jelly-like coat. That coat is mucilage, a polysaccharide rich in galactomannan-type sugars, which food scientists now study as a natural thickener and stabiliser [8]. It is why soaked halim has a texture close to soaked chia or sabja, and why it works in kheer and drinks.
The bite. Garden cress belongs to the mustard and cabbage family and contains glucosinolates [6], the sulphur compounds behind the peppery taste of its sprouts and seeds.
How Indian kitchens use halim, and how to store it
- Aliv laddoo: soaked halim cooked with grated coconut and jaggery, a Maharashtrian tradition often made for new mothers.
- Halim kheer or milk: a teaspoon soaked in warm milk for 1–2 hours until it gels.
- In drinks: soaked in water or lemon water, like sabja.
- As sprouts: garden cress sprouts in two to three days on damp cloth; the peppery microgreens go into salads and sandwiches.
- In batters and rotis: a spoon of the seeds (soaked or dry-roasted and ground) in thalipeeth, paratha or dosa batter.
Storage: keep the dry seeds in an airtight jar away from light and heat. Because of their omega-3 fat, ground seeds go stale faster than whole ones, so grind small amounts as needed.
What the research says, and who should be careful
Garden cress has a long list of traditional uses. A 2024 review in Food Science & Nutrition describes properties attributed to it including antianaemic, galactagogue (supporting breast-milk supply), laxative and emmenagogue (menstruation-stimulating) [6]. A 2022 review of the research found antioxidant, hepatoprotective, antidiabetic and bone-healing activity, but in preclinical (laboratory and animal) studies, and concluded that clinical trials are still needed [7].
In plain terms: the nutrition numbers are solid; the health claims are early. Halim may support an iron-, protein- and omega-3-conscious diet, but no human trial evidence yet shows that it cures or prevents any disease.
Be careful if:
- You are pregnant, given its traditional reputation as an emmenagogue [6]. Ask your doctor before eating more than small culinary amounts.
- You take regular medication (for example for blood sugar) or are being treated for anaemia: tell your doctor if you plan to eat it regularly.
- You are giving it to young children: start small and always soak it, as the dry seeds swell.
From the Dhatu pantry
- Garden Cress Seeds (Halim / Aliv) 100g: for laddoos, kheer and sprouting
- Organic Flaxseeds 100g: the richer omega-3 seed
- Organic White Sesame 100g: the calcium seed, for chikki and chutney powders
- Read next: how sprouting and soaking change phytic acid and mineral absorption
- Read next: moringa powder nutrition per 100 g, another iron- and calcium-rich Indian food
Frequently asked questions
How much iron is in 100g of garden cress seeds?
About 17.2 mg per 100 g, according to India's food composition tables (IFCT 2017, ICMR-NIN). That is among the highest of any seed in the tables, but halim is eaten by the teaspoon, so a 5 g spoon gives about 0.9 mg.
How much protein is in garden cress seeds per 100g?
About 23.4 g per 100 g (IFCT 2017), similar to dals such as toor and moong. A 5 g teaspoon gives about 1.2 g of protein.
Are halim seeds good for anaemia?
Halim seeds are rich in iron on paper, but they also contain about 1,037 mg of phytate per 100 g, which reduces iron absorption, and human trials are limited. They can be part of an iron-rich diet, but anaemia should be diagnosed and treated by a doctor.
How many garden cress seeds should I eat in a day?
There is no official daily amount. In Indian homes halim is usually used a teaspoon or two at a time (about 5–10 g), in laddoos, kheer or soaked in milk or water.
Should garden cress seeds be soaked before eating?
Soaking is the traditional way to eat them: the seeds swell and form a soft gel within minutes to hours. Soaking also lowers phytic acid in many grains and pulses, though this has not been well measured for garden cress specifically.
Are garden cress seeds and chia seeds the same?
No. Garden cress (Lepidium sativum) belongs to the mustard family and chia is a sage relative. Both form a gel when soaked, but they are different plants with different nutrient profiles.
Can I eat halim seeds during pregnancy?
Speak to your doctor first. Reviews list emmenagogue (menstruation-stimulating) properties among halim's traditional uses, and there is little safety data for amounts beyond normal food use in pregnancy.
What is garden cress called in Kannada, Hindi, Tamil and Telugu?
IFCT 2017 lists it as allibija in Kannada, halim in Hindi, alivirai in Tamil and adityala in Telugu. In Marathi it is ahiva, commonly called aliv.
Garden cress is one of the most iron-dense foods in India's own composition tables, yet we know very little about how much of that iron people actually absorb. The most useful next study would be simple: measure iron absorption from halim as it is really eaten (soaked overnight, sprouted, cooked into laddoos with jaggery, or taken with lemon), using the stable-isotope methods already applied to cereals and pulses. Researchers could also map why iron varied so much between regions in IFCT's samples. Until that evidence exists, readers should read "iron-rich" on any seed as "iron-rich on paper", and ask how it was prepared.
This article is for general information and is not medical or dietary advice. If you have anaemia, are pregnant or breastfeeding, or take regular medication, speak to a doctor or registered dietitian before changing your diet.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in (PDF)
- ICMR-National Institute of Nutrition. A Brief Note on Nutrient Requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR), 2020. nin.res.in (PDF)
- Hallberg L, Brune M, Rossander L. Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate. Am J Clin Nutr. 1989;49(1):140-144. PubMed 2911999 · doi:10.1093/ajcn/49.1.140
- Hurrell R, Egli I. Iron bioavailability and dietary reference values. Am J Clin Nutr. 2010;91(5):1461S-1467S. PubMed 20200263 · doi:10.3945/ajcn.2010.28674F
- Gupta RK, Gangoliya SS, Singh NK. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol. 2015;52(2):676-684. PubMed 25694676 · doi:10.1007/s13197-013-0978-y
- Tufail T, Khan T, Bader Ul Ain H, Morya S, Shah MA. Garden cress seeds: a review on nutritional composition, therapeutic potential, and industrial utilization. Food Sci Nutr. 2024;12(6):3834-3848. PubMed 38873486 · doi:10.1002/fsn3.4096
- Painuli S, Quispe C, Herrera-Bravo J, et al. Nutraceutical profiling, bioactive composition, and biological applications of Lepidium sativum L. Oxid Med Cell Longev. 2022;2022:2910411. PubMed 35096265 · doi:10.1155/2022/2910411
- Urooj I, Raza I, Muhammad G, et al. Lepidium sativum L. seed mucilage: a galactomannan-rich natural hydrocolloid for sustainable food, wastewater, and biomedical applications. Int J Biol Macromol. 2026;385:155043. PubMed 42933611 · doi:10.1016/j.ijbiomac.2026.155043
