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Sugar-free date-filled maamoul Calories
Traditional date-filled maamoul with no added sugar
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sugar-free date-filled maamoul (35 g) has 115 calories. That works out to 328 calories per 100 g. It contains 21.7 g of carbs, 2.4 g of protein, 3.6 g of fat and 2.4 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Sugar-free date-filled maamoul Nutrition Facts
Selected: 1 piece (medium) · 35 g
115
KCAL / 35G
Carbs
21.7g
· 8% DV
Protein
2.4g
· 5% DV
Fat
3.6g
· 5% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 7% · Fat 26%
Sugar-free date-filled maamoul nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 2.49 g | 12% |
| Trans fat | 0.03 g | |
| Sodium | 59 mg | 3% |
| Total carbohydrate | 21.7 g | 8% |
| Fiber | 2.4 g | 9% |
| Protein | 2.4 g | 5% |
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 Sugar-free date-filled maamoul?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 115 kcal |
| ½ piece (half) | 18 g | 59 kcal |
| 1 piece (small) | 20 g | 66 kcal |
| 1 serving (medium) | 35 g | 115 kcal |
| 1 piece (large) | 50 g | 164 kcal |
| 2 piece (double) | 70 g | 230 kcal |
| 1 serving (large) | 70 g | 230 kcal |
| 100 g | 100 g | 328 kcal |
| 3 piece (triple) | 105 g | 344 kcal |
Calculated from 328 calories per 100 g.
Frequently Asked Questions About Sugar-free date-filled maamoul
What is sugar-free date-filled maamoul?
Sugar-free date-filled maamoul is a short, molded pastry filled with date paste, traditionally eaten across the Levant and parts of the Middle East. “Sugar-free” usually means no sugar has been added; dates still contribute naturally occurring sugars.
Is sugar-free date-filled maamoul actually sugar-free?
No, sugar-free date-filled maamoul can still contain natural sugars from its dates. The label refers to the absence of added sugar, not the absence of all sugars. The dates provide sweetness as well as the filling’s characteristic dense texture.
What ingredients are in sugar-free date-filled maamoul?
Sugar-free date-filled maamoul is commonly made with flour or semolina, butter or ghee, and a date-paste filling. Recipes vary: some add milk, spices, or a little orange-blossom water, while the dates supply sweetness without added sugar.
How is sugar-free date-filled maamoul traditionally made?
Sugar-free date-filled maamoul is made by wrapping date paste in a buttery dough, pressing each piece into a patterned mold, and baking it. The molds create distinctive designs, and the dough is handled gently so it holds its shape around the filling.
Where does sugar-free date-filled maamoul come from?
Sugar-free date-filled maamoul comes from the Levant and is also popular in other Middle Eastern communities. It is especially associated with Eid celebrations, when families make or share molded maamoul filled with dates, nuts, or other fillings.
How is date-filled maamoul different from nut-filled maamoul?
Date-filled maamoul has a soft, dense filling made from date paste, while nut-filled maamoul usually contains chopped or ground walnuts, pistachios, or almonds. The dough and molded shape can be similar, but the filling changes the sweetness and texture.
What should you serve with sugar-free date-filled maamoul?
Serve sugar-free date-filled maamoul with Arabic coffee, Turkish coffee, or unsweetened tea. Its rich date filling pairs well with plain drinks, and small pieces work well on a dessert platter alongside other pastries during Eid or a family gathering.
How should you store sugar-free date-filled maamoul?
Keep sugar-free date-filled maamoul in an airtight container in a cool, dry place once it has cooled completely. Protect it from humidity, which can soften the pastry, and avoid leaving it uncovered, as the dough can dry out.
Can you freeze sugar-free date-filled maamoul?
Yes, sugar-free date-filled maamoul freezes well. Freeze the pieces in a single layer first, then transfer them to a sealed freezer-safe container; thaw them at room temperature before serving to help the pastry keep its texture.
Can you make sugar-free date-filled maamoul at home without added sugar?
Yes, you can make sugar-free date-filled maamoul at home using unsweetened date paste for the filling. Choose soft, pitted dates and mash or blend them; added sugar is usually unnecessary because dates are naturally sweet.
Sugar-free date-filled maamoul Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
B3
0.63mg · 4% DV
Biotin
1.05µg · 4% DV
B6
0.06mg · 4% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.15mg · 7% DV
Selenium
3.15µg · 6% DV
Phosphorus
37mg · 5% DV
Potassium ⭐
102mg · 3% DV
Sodium
59mg · 3% DV
Sugar-free date-filled maamoul Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-free date-filled maamoul
To burn the 115 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 Sugar-free date-filled maamoul?
Sugar-free date-filled maamoul is a version of maamoul, a moulded pastry traditionally made for holidays and celebrations across the Levant. Its dough is commonly made with semolina or flour, and the filling is dates; this version is prepared without added sugar, though the dates naturally make it sweet. The patterned moulding gives the pastries their familiar appearance.
In its home region, maamoul is often shared with coffee during festive visits, and it also works as a small treat with tea elsewhere. The pastry and filling make it carbohydrate-rich, while dates contribute some fibre. “Sugar-free” here means no added sugar, not that the dates contain none. Serve a modest piece with unsweetened coffee or tea for a less-sweet pairing.
How Nutritious Is Sugar-free 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
Medium
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 Sugar-free 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 Sugar-free date-filled maamoul Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-free 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
Sugar-free date-filled maamoul Fat Profile
SATURATED
2.49g
MONOUNSATURATED
1.89g
POLYUNSATURATED
0.98g
Omega 6:3 ratio 91:1
Above the ideal 4:1 (91:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.