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Date-filled maamoul Calories
Traditional semolina or flour pastry filled with dates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date-filled maamoul (35 g) has 150 calories. That works out to 429 calories per 100 g. It contains 22 g of carbs, 1.8 g of protein, 6 g of fat and 1.5 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Date-filled maamoul Nutrition Facts
Selected: 1 piece (medium) · 35 g
150
KCAL / 35G
Carbs
22g
· 8% DV
Protein
1.8g
· 4% DV
Fat
6g
· 8% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 5% · Fat 36%
Date-filled maamoul nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 2.49 g | 12% |
| Trans fat | 0.03 g | |
| Sodium | 74 mg | 3% |
| Total carbohydrate | 22 g | 8% |
| Fiber | 1.5 g | 5% |
| Protein | 1.8 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Date-filled maamoul?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 150 kcal |
| ½ piece (half) | 18 g | 77 kcal |
| 1 piece (small) | 22 g | 94 kcal |
| 1 piece (large) | 50 g | 215 kcal |
| 2 piece (double) | 70 g | 300 kcal |
| 1 serving (medium) | 70 g | 300 kcal |
| 100 g | 100 g | 429 kcal |
| 3 piece (triple) | 105 g | 450 kcal |
| 1 serving (large) | 140 g | 601 kcal |
Calculated from 429 calories per 100 g.
Frequently Asked Questions About Date-filled maamoul
What is date-filled maamoul?
Date-filled maamoul is a traditional filled pastry made with a buttery semolina or flour dough and a sweet date-paste center. It is shaped in a patterned mold and baked, especially for celebrations in parts of the Middle East.
How is date-filled maamoul made?
Date-filled maamoul is made by wrapping date paste in a dough often prepared with semolina, flour, and butter or ghee. The filled dough is pressed into a mold or shaped by hand, then baked until set.
Where does date-filled maamoul come from?
Date-filled maamoul is associated with the Levant, including Lebanon, Syria, and Palestine. Families make it in different ways, and it is commonly prepared for Eid and other festive occasions.
What is the difference between date-filled maamoul and nut maamoul?
The main difference is the filling: date-filled maamoul contains date paste, while nut maamoul usually contains walnuts, pistachios, or another nut mixture. The dough and molded shape can be similar, though recipes vary by family and region.
Why does date-filled maamoul crack when baking?
Date-filled maamoul can crack when its dough is too dry, the filling is overpacked, or the pastry is sealed unevenly. Knead until the dough holds together and close it fully around a modest, evenly shaped portion of date paste.
Do you need a mold to make date-filled maamoul?
No, you can make date-filled maamoul without a mold. Shape the stuffed dough by hand and add a pattern with a fork or small tongs; traditional molds create decorative designs but are not essential to the pastry.
Why is date-filled maamoul eaten at Eid?
Date-filled maamoul is a festive pastry in many Levantine households and is often prepared to share with guests during Eid. Its date filling is one of several traditional options, alongside nut fillings, and recipes are often passed down within families.
How should date-filled maamoul be stored?
Store date-filled maamoul in an airtight container once it has cooled completely. Keep it in a cool, dry place to help preserve its texture; homemade pastries with fresh date filling can be frozen for longer storage.
Can date-filled maamoul be frozen?
Yes, date-filled maamoul freezes well. Place the cooled pastries in a sealed freezer-safe container with space or a divider between them, then thaw at room temperature before serving to help maintain their texture.
What do you serve with date-filled maamoul?
Date-filled maamoul is often served with Arabic coffee or unsweetened tea. The bitter, aromatic drink balances the sweet date center, making the pastry a popular offering for guests and festive gatherings.
Date-filled maamoul Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
B3
0.6mg · 4% DV
Biotin
1.05µg · 4% DV
B6
0.05mg · 3% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.15mg · 7% DV
Selenium
3.15µg · 6% DV
Phosphorus
34mg · 5% DV
Sodium
74mg · 3% DV
Potassium ⭐
89mg · 3% DV
Date-filled maamoul Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date-filled maamoul
To burn the 150 calories in 1 piece (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Date-filled maamoul?
Date-filled maamoul is a Middle Eastern pastry made from a semolina- or flour-based dough wrapped around a date paste filling. Traditionally associated with the Levant and nearby regions, it is often shaped in a patterned mould. The crumbly, tender pastry contrasts with the soft, richly sweet dates inside.
It is commonly shared during holidays and family visits, often alongside Arabic coffee or tea; elsewhere, it makes a sweet accompaniment to coffee. The dates add some fibre, but the pastry is still energy-dense and rich in carbohydrates. For a lighter treat, have one small piece with unsweetened tea or coffee rather than serving it with other sweets.
How Nutritious Is Date-filled maamoul?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Date-filled maamoul Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Date-filled maamoul Contain Allergens?
Contains these allergens:
Which Diets Is Date-filled maamoul Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date-filled maamoul Fat Profile
SATURATED
2.49g
MONOUNSATURATED
2.13g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 74:1
Above the ideal 4:1 (74:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.