1 piece (medium) of Date maamoul (no added sugar) (35 g) has 115 calories. That works out to 330 calories per 100 g. It contains 22.8 g of carbs, 1.8 g of protein, 2.6 g of fat and 1.9 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Date maamoul (no added sugar)?

Date maamoul (no added sugar) is a filled cookie from the Middle East and eastern Mediterranean. Its tender, lightly crumbly dough is usually made with flour or semolina and shaped in a patterned mould around a dense date-paste centre. “No added sugar” means the sweetness comes from the dates, not that the cookie contains no natural sugars.

The contrast between the delicate shell and rich filling makes it a natural companion to coffee or tea. In its home region, maamoul is often shared at festive occasions, including Eid; elsewhere, it works as a small treat with a hot drink. It is mainly a carbohydrate-rich sweet, with some fibre from the dates. For a lighter serving, enjoy one piece on its own rather than pairing it with another dessert.

Date maamoul (no added sugar) Nutrition Facts

Selected: 100 g

330

KCAL / 100G

Carbs

65g

· 24% DV

Protein

5.2g

· 10% DV

Fat

7.5g

· 10% DV

Fiber

5.5g

· 20% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 75% · Protein 6% · Fat 19%

Date maamoul (no added sugar) Vitamins & Minerals

Vitamins

0.6mg · 12% DV

0.13mg · 8% DV

0.08mg · 7% DV

1.1mg · 7% DV

Minerals

Zinc

1mg · 9% DV

Potassium ⭐

320mg · 9% DV

Magnesium

35mg · 8% DV

Phosphorus

52mg · 7% DV

How Nutritious Is Date maamoul (no added sugar)?

Nutrient density

Low

32/ 100

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

42/ 100

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.

Date maamoul (no added sugar) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Date maamoul (no added sugar)

To burn the 330 calories in 100 g:

🚶

82min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

45min

Cycling

🏊

38min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Date maamoul (no added sugar) 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 (no added sugar) Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Date maamoul (no added sugar) 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 (no added sugar) Fat Profile

SATURATED

2.2g

MONOUNSATURATED

2.5g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 30:1

Above the ideal 4:1 (30:1).

Compare Date maamoul (no added sugar)

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Foods Similar to Date maamoul (no added sugar)

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🍫

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🍮

Höşmerim

320 kcal

🍫

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210 kcal

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Frequently Asked Questions About Date maamoul (no added sugar)

What is date maamoul (no added sugar)?

Date maamoul (no added sugar) is a tender Middle Eastern filled cookie: a short, often semolina-based pastry surrounds a spiced date paste. It is traditionally shaped in a patterned mold and commonly served for holidays.

What is date maamoul (no added sugar) made of?

Date maamoul (no added sugar) is usually made with flour or semolina, butter or ghee, and a filling of mashed dates. Recipes may add milk, mahlab, or cinnamon; the dates provide sweetness without added sugar.

How do you make date maamoul (no added sugar)?

To make date maamoul (no added sugar), prepare a buttery flour or semolina dough, wrap small portions around date paste, then press each cookie in a patterned mold. Bake until the pastry is set and lightly golden.

Does date maamoul (no added sugar) contain sugar?

Yes, date maamoul (no added sugar) contains naturally occurring sugars from the dates. The name means that sugar has not been added as an ingredient; it does not mean the cookie is sugar-free.

Where does date maamoul (no added sugar) come from?

Date maamoul (no added sugar) belongs to the wider Levantine maamoul tradition, shared across places including Lebanon, Syria, Palestine, and Jordan. Families often prepare maamoul for Eid and other celebrations, with fillings and shapes varying by region.

How should you store date maamoul (no added sugar)?

Store date maamoul (no added sugar) only after it has cooled, in an airtight container in a cool, dry place. Moisture can soften the pastry, so refrigerate homemade cookies if you need to keep them for longer.

Can you freeze date maamoul (no added sugar)?

Yes, date maamoul (no added sugar) freezes well. Cool the cookies completely, separate layers with baking paper, and seal them in a freezer-safe container. Thaw at room temperature before serving so the pastry texture can recover.

What does date maamoul (no added sugar) taste like?

Date maamoul (no added sugar) tastes buttery and gently spiced, with a crumbly pastry outside and a dense, naturally sweet date center. Mahlab, cinnamon, or cardamom may add fragrance, depending on the recipe.

Is date maamoul (no added sugar) suitable for people with diabetes?

Not automatically: date maamoul (no added sugar) still provides carbohydrates from both dates and pastry, which can affect blood glucose. Anyone managing diabetes should choose portions according to their individual plan and ask their clinician or dietitian if unsure.

How is date maamoul (no added sugar) different from pistachio maamoul?

Date maamoul (no added sugar) has a soft, dense date-paste center, while pistachio maamoul is filled with chopped or ground pistachios, often mixed with sugar. The fillings give the cookies different sweetness, texture, and flavor.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026