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Date walnut maamoul Calories
Traditional semolina-butter pastry filled with dates and walnuts
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date walnut maamoul (35 g) has 146 calories. That works out to 418 calories per 100 g. It contains 19.1 g of carbs, 4.8 g of protein, 6.4 g of fat and 3.2 g of fiber. Its 0.3 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Date walnut maamoul Nutrition Facts
Selected: 1 piece (medium) · 35 g
146
KCAL / 35G
Carbs
19.1g
· 7% DV
Protein
4.8g
· 10% DV
Fat
6.4g
· 8% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 13% · Fat 37%
Date walnut maamoul nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 3.18 g | 16% |
| Trans fat | 0.07 g | |
| Sodium | 59 mg | 3% |
| Total carbohydrate | 19.1 g | 7% |
| Fiber | 3.2 g | 11% |
| Protein | 4.8 g | 10% |
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 walnut maamoul?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 146 kcal |
| 1 piece (small) | 22 g | 92 kcal |
| 1 ounce (whole) | 28 g | 117 kcal |
| 1 piece (large) | 50 g | 209 kcal |
| 2 piece (double) | 70 g | 293 kcal |
| 1 serving (medium) | 70 g | 293 kcal |
| 100 g | 100 g | 418 kcal |
| 3 piece (triple) | 105 g | 439 kcal |
| 1 serving (large) | 105 g | 439 kcal |
Calculated from 418 calories per 100 g.
Frequently Asked Questions About Date walnut maamoul
What is date walnut maamoul?
Date walnut maamoul is a traditional filled pastry: a buttery semolina dough is shaped around a sweet date-and-walnut filling and baked. It is often decorated with a patterned wooden mold before baking.
Where does date walnut maamoul come from?
Date walnut maamoul comes from the Levantine Arab culinary tradition. It is made across countries including Lebanon, Syria, and Palestine, with family recipes varying in dough, filling, shape, and decoration.
What is date walnut maamoul made of?
Date walnut maamoul is typically made with semolina, butter or ghee, dates, and walnuts; some recipes also use flour. The dough surrounds the filling, and the pastries are baked until set rather than fried.
Why does date walnut maamoul crack?
Date walnut maamoul can crack if its dough is too dry, has not rested enough, or is stretched too thin around an overfilled center. Letting the dough rest and sealing the filling fully helps keep the pastries intact.
How is date walnut maamoul shaped without a mold?
Date walnut maamoul can be shaped by hand without a traditional mold. Enclose a portion of filling in the dough, roll it gently, then use a fork or the tip of a knife to add a simple pattern.
How should date walnut maamoul be served?
Date walnut maamoul is usually served at room temperature, often with Arabic coffee or tea. It is a popular treat for guests and festive occasions, and can be arranged alongside other small pastries.
How do you store date walnut maamoul?
Store date walnut maamoul in an airtight container in a cool, dry place once it has cooled completely. Putting warm pastries away can trap steam and soften their texture.
Can date walnut maamoul be frozen?
Yes, baked date walnut maamoul freezes well. Cool the pastries completely, separate layers with parchment in a sealed freezer-safe container, and thaw them at room temperature before serving.
Is date walnut maamoul eaten for Eid?
Yes, date walnut maamoul is commonly prepared for Eid and other celebrations in many Levantine communities. Hosts often offer it to visitors with coffee or tea, though recipes and customs vary by family.
Can date walnut maamoul be made without semolina?
Yes, some versions of date walnut maamoul use wheat flour instead of semolina, while others combine the two. The texture will be different: semolina typically gives the pastry its characteristic crumbly, sandy bite.
Date walnut maamoul Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B3
0.6mg · 4% DV
B6
0.06mg · 4% DV
Biotin
1.05µg · 4% DV
Minerals
Manganese
0.25mg · 11% DV
Copper
0.08mg · 9% DV
Phosphorus
41mg · 6% DV
Selenium
2.94µg · 5% DV
Sodium
59mg · 3% DV
Potassium ⭐
86mg · 3% DV
Date walnut maamoul Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date walnut maamoul
To burn the 146 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 walnut maamoul?
Date walnut maamoul is a traditional Levantine pastry made with a semolina-and-butter dough wrapped around a filling of dates and walnuts. It is pressed into a patterned mould before baking, and recipes vary from household to household. Maamoul is especially associated with festive occasions, including Eid.
Its exterior is tender and crumbly, while the date centre is soft and sweet, with walnuts adding a little crunch. In the Levant it is commonly shared with coffee or tea during celebrations; elsewhere, it also makes a rich accompaniment to an afternoon drink. The dates and nuts bring fibre and substance, but the buttery pastry makes it an energy-dense sweet. Serve a small piece with unsweetened tea or coffee if you want to balance its sweetness.
How Nutritious Is Date walnut 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 Date walnut 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 walnut maamoul Contain Allergens?
Contains these allergens:
Which Diets Is Date walnut 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 walnut maamoul Fat Profile
SATURATED
3.18g
MONOUNSATURATED
2.17g
POLYUNSATURATED
1.85g
Omega 6:3 ratio 57.3:1
Above the ideal 4:1 (57.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.