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Maamoul Calories
Traditional date/nut-filled cookie, Middle Eastern pastry
In season: Spring · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Maamoul (35 g) has 151 calories. That works out to 430 calories per 100 g. It contains 21.7 g of carbs, 2.1 g of protein, 6.3 g of fat and 1.2 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Maamoul Nutrition Facts
Selected: 1 piece (medium) · 35 g
151
KCAL / 35G
Carbs
21.7g
· 8% DV
Protein
2.1g
· 4% DV
Fat
6.3g
· 8% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 6% · Fat 37%
Maamoul nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 2.28 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 28 mg | 1% |
| Total carbohydrate | 21.7 g | 8% |
| Fiber | 1.2 g | 4% |
| Protein | 2.1 g | 4% |
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 Maamoul?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 151 kcal |
| 1 piece (small) | 25 g | 108 kcal |
| 1 piece (large) | 50 g | 215 kcal |
| 2 piece (medium) | 70 g | 301 kcal |
| 100 g | 100 g | 430 kcal |
| 1 serving (large) | 100 g | 430 kcal |
| 1 pack (jumbo) | 200 g | 860 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Maamoul
What is maamoul made of?
Maamoul is a filled Middle Eastern cookie made with a buttery dough, often containing semolina, flour, or both. Common fillings are dates, pistachios, and walnuts; recipes and dough textures vary between households and regions.
Where does maamoul come from?
Maamoul comes from the Levant and is traditionally made across countries including Lebanon, Syria, Palestine, and Jordan. Similar versions are found elsewhere in the Middle East, with local differences in dough, filling, and shape.
Is maamoul filled with dates or pistachios?
Maamoul can be filled with either dates or pistachios, and walnut is another common choice. The filling depends on the regional recipe or bakery, so the name maamoul does not refer to only one flavor.
Why is maamoul eaten at Eid?
Maamoul is prepared and shared as a festive treat, especially for Eid al-Fitr, and it is also associated with Easter in some communities. Its decorative molded patterns make it a customary gift and a centerpiece for visits.
What is the difference between maamoul and kahk?
Maamoul is usually a molded, filled cookie with date, nut, or other fillings, while kahk is a broader family of festive cookies that may be plain or filled and often has a different dough and seasoning. Names and recipes vary by country.
How do you shape maamoul without a wooden mold?
You can shape maamoul by hand if you do not have a traditional wooden mold. Seal the filling inside a dough ball, flatten it slightly, and make a pattern with a fork or pinch the edges; keep the filling fully enclosed.
Why does maamoul crack while baking?
Maamoul often cracks when its dough is too dry, the filling is overpacked, or the seam is not sealed well. Measure the fat and liquid carefully, let the dough rest as directed, and close the dough firmly around the filling.
How should maamoul be stored, and how long does it last?
Store completely cooled maamoul in an airtight container in a cool, dry place. Homemade cookies generally stay fresh for about a week; date-filled ones can soften sooner because their filling holds more moisture.
Can you freeze maamoul?
Yes, maamoul freezes well. Put fully cooled cookies in a sealed freezer-safe container with layers separated so they do not stick together. Thaw them at room temperature before serving, or warm them briefly if you prefer.
Can people with diabetes eat maamoul?
Maamoul may raise blood glucose because its dough and sweet filling contain carbohydrates, and date filling is still a source of sugar. People with diabetes should consider the portion and their own glucose response; a dietitian can advise on fitting it into a meal plan.
Maamoul Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B5
0.11mg · 2% DV
Vitamin E
0.28mg · 2% DV
Biotin
0.52µg · 2% DV
Minerals
Copper
0.05mg · 6% DV
Manganese
0.11mg · 5% DV
Phosphorus
23mg · 3% DV
Iron
0.42mg · 2% DV
Potassium ⭐
59mg · 2% DV
Sodium
28mg · 1% DV
Maamoul Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Maamoul
To burn the 151 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 Maamoul?
Maamoul is a short, moulded pastry popular across the Levant and neighbouring parts of the Middle East. Its crumbly semolina- or flour-based dough is filled with date paste or nuts such as walnuts and pistachios; recipes vary from place to place.
The buttery, delicate shell contrasts with a sweet, dense centre. It is often served for celebrations and religious holidays, alongside Arabic coffee or tea, and makes an easy treat to share with guests. Maamoul is mainly a source of carbohydrates and fat, with some fibre and protein depending on the filling. Pair it with unsweetened tea or coffee, or serve a smaller piece when you want a lighter sweet.
How Nutritious Is 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
Low
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 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 Maamoul Contain Allergens?
Contains these allergens:
Which Diets Is 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
Maamoul Fat Profile
SATURATED
2.28g
MONOUNSATURATED
2.17g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 37:1
Above the ideal 4:1 (37:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.