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Date Maamoul Calories
Traditional Middle Eastern date-filled pastry, source of energy and fiber
CALORIES
GI
POTASSIUM
FIBER
Date Maamoul Nutrition Facts
Selected: 100 g
390
KCAL / 100G
Carbs
67g
· 67%
Protein
5.4g
· 5%
Fat
12.5g
· 28%
Fiber
4.2g
Date Maamoul Vitamins & Minerals
Vitamins
B5
0.5mg · 10% DV
B1
0.09mg · 8% DV
B6
0.13mg · 8% DV
B3
1.1mg · 7% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
65mg · 9% DV
Potassium ⭐
260mg · 8% DV
Magnesium
28mg · 7% DV
Date Maamoul Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Date 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 Maamoul Contain Allergens?
Contains these allergens:
Which Diets Is Date 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 Maamoul Fat Profile
SATURATED
4.2g
MONOUNSATURATED
5.5g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 55:1
Above the ideal 4:1 (55:1).
Foods Similar to Date Maamoul
Date Maamoul — Frequently Asked Questions
What is the best way to keep date maamoul fresh?
Store it in an airtight container in a cool, dry place to protect its crumbly texture. In warm weather, refrigerating it is safer for the filling; let it sit briefly at room temperature before serving.
Can date maamoul be frozen?
Yes. Freeze the cookies in a single layer first, then transfer them to a sealed freezer container so they do not stick together. Thaw at room temperature for the best texture.
Why does date maamoul sometimes turn out dry or hard?
A dry date filling or overbaking is usually responsible. Using soft, moist dates and avoiding extra baking time helps keep both the filling and pastry tender.
What drinks pair well with date maamoul?
Unsweetened Turkish coffee, espresso, or plain black tea balance the rich sweetness of the dates. Choosing a sugary drink alongside it can make the overall snack much sweeter than necessary.
Is date maamoul a good pre-workout snack?
A large serving immediately before exercise may feel heavy for some people because it is a rich filled pastry. If you use it before training, try a small serving well in advance and drink water with it.
Is it bad to eat date maamoul at night?
Eating it at night is not inherently harmful; portion size and overall eating habits matter more. People with reflux may find sweet, rich pastries uncomfortable when eaten close to bedtime.
Is date maamoul the same as eating plain dates?
No. Although dates provide the filling, maamoul is a processed pastry made with flour or semolina, fat, and other ingredients. It is not a like-for-like replacement for whole dates.
What should people with diabetes consider before eating date maamoul?
Its sweet, carbohydrate-rich nature makes portion awareness important. Having it after a meal that includes protein, such as yogurt, may be easier on blood sugar than eating it alone; individualized advice should come from a healthcare professional.
Can someone with a tree-nut allergy eat date maamoul?
No, this product contains tree nuts, so it should be avoided by anyone with a tree-nut allergy. Cross-contact with other nuts may also be possible during production.
How can homemade date maamoul be made less sweet?
Reduce any added sugar and rely on soft dates for most of the filling's sweetness. Spices such as cardamom and cinnamon, or a little orange zest, add flavor without needing extra sugar.
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Nutrition data compiled from USDA FoodData Central and scientific sources.