1 piece (medium) of Diet mamul (35 g) has 95 calories. That works out to 270 calories per 100 g. It contains 16.8 g of carbs, 2.3 g of protein, 2.3 g of fat and 2.1 g of fiber. Its 0.1 mg of Manganese covers 5% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Diet mamul?

Diet mamul is a lighter, reduced-sugar take on ma’amoul, the molded pastry associated with Levantine cuisine. Traditional versions are commonly made with semolina or flour and may be filled with dates or nuts; recipes for the diet version vary, so the filling and ingredients depend on the product. Its stamped shape and delicate, crumbly texture are characteristic of the treat.

In the Middle East, ma’amoul is often served with coffee or tea and is especially familiar at festive gatherings. English-speaking readers may enjoy diet mamul as a small sweet with an afternoon drink. It offers more fibre than many pastries, but it is still a sweet baked treat; keep the portion modest or pair one piece with plain coffee or unsweetened tea.

Diet mamul Nutrition Facts

Selected: 100 g

270

KCAL / 100G

Carbs

48g

· 17% DV

Protein

6.5g

· 13% DV

Fat

6.5g

· 8% DV

Fiber

· 21% DV

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

Calories come from: Carbs 69% · Protein 9% · Fat 22%

Diet mamul Vitamins & Minerals

Vitamins

0.09mg · 8% DV

0.07mg · 5% DV

Biotin

1.5µg · 5% DV

0.7mg · 4% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

55mg · 8% DV

Iron

1mg · 6% DV

Magnesium

22mg · 5% DV

How Nutritious Is Diet mamul?

Nutrient density

Low

30/ 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

53/ 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.

Diet mamul Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Diet mamul

To burn the 270 calories in 100 g:

🚶

67min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

31min

Swimming

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

Is Diet mamul 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 Diet mamul Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Diet mamul Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Diet mamul Fat Profile

SATURATED

1.2g

MONOUNSATURATED

2.1g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 15.7:1

Above the ideal 4:1 (15.7:1).

Compare Diet mamul

🥟vs🍬

Diet mamul vs Rose Turkish delight60 kcal fewer per 100 g

→🥟vs🍯

Diet mamul vs Caramel sauce50 kcal fewer per 100 g

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Diet mamul vs Dark chocolate270 kcal fewer per 100 g

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Diet mamul vs Höşmerim50 kcal fewer per 100 g

→

Foods Similar to Diet mamul

🍬

Rose Turkish delight

330 kcal

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

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Kazandibi

145 kcal

Frequently Asked Questions About Diet mamul

What is diet mamul?

Diet mamul is a lighter or reduced-sugar version of mamul, a molded pastry traditionally filled with dates or nuts. Recipes vary, and the word “diet” does not necessarily mean sugar-free.

Where does diet mamul come from?

Diet mamul adapts mamul, a traditional filled pastry associated with the Levant and eaten across the Middle East. The diet version follows the same molded-cookie idea, but its ingredients and sweetness vary by recipe.

What is diet mamul usually filled with?

Diet mamul may be filled with dates, walnuts, or pistachios. Date filling is a familiar choice for mamul, while diet versions may adjust the filling or sweetener to reduce added sugar.

How is diet mamul different from regular mamul?

Diet mamul is generally made with less sugar or a modified recipe, while regular mamul often uses a richer dough and sweet date or nut filling. The exact difference depends on the maker; “diet” does not guarantee a sugar-free pastry.

Does diet mamul contain dates or added sweetener?

Diet mamul can contain dates, added sweetener, both, or neither, depending on the recipe. Dates add natural sweetness, so a reduced-sugar version may still taste sweet without using the same amount of added sugar as a traditional recipe.

How do you make diet mamul at home?

To make diet mamul, prepare a mamul-style dough with less sugar, shape it around date or nut filling, and press it into a mamul mold. Bake according to the recipe until the pastries are lightly golden.

Why does diet mamul crumble when I shape it?

Diet mamul dough can crumble if it is too dry or has not had time to rest. Add moisture gradually and let the dough rest before shaping; adding too much liquid at once can make it sticky.

What should you serve with diet mamul?

Diet mamul pairs well with unsweetened tea or coffee, which balances the sweetness of its filling. Serve it as a small dessert or snack, with the stamped side facing up to show the molded pattern.

How should you store diet mamul to keep it fresh?

Store diet mamul only after it has cooled completely, in an airtight container in a cool, dry place. Keeping moisture out helps preserve its crumbly texture and prevents the molded pastries from becoming soft.

Can you freeze diet mamul?

Yes, diet mamul can be frozen. Freeze the pastries in a single layer first, then transfer them to a sealed container; thaw them at room temperature so the molded shapes are less likely to break.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026