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Coconut maamoul Calories
Traditional filled pastry cookie with coconut filling
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Coconut maamoul (35 g) has 163 calories. That works out to 465 calories per 100 g. It contains 21.6 g of carbs, 2.2 g of protein, 7.7 g of fat and 1.4 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Coconut maamoul Nutrition Facts
Selected: 1 piece (medium) · 35 g
163
KCAL / 35G
Carbs
21.6g
· 8% DV
Protein
2.2g
· 4% DV
Fat
7.7g
· 10% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 5% · Fat 42%
Coconut maamoul nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 3.92 g | 20% |
| Trans fat | 0.04 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 1.4 g | 5% |
| Protein | 2.2 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 Coconut maamoul?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 163 kcal |
| ½ piece (half) | 18 g | 84 kcal |
| 1 piece (small) | 20 g | 93 kcal |
| 1 serving (medium) | 35 g | 163 kcal |
| 1 piece (large) | 50 g | 233 kcal |
| 2 piece (double) | 70 g | 326 kcal |
| 1 serving (large) | 70 g | 326 kcal |
| 100 g | 100 g | 465 kcal |
| 3 piece (triple) | 105 g | 488 kcal |
| 1 pack (mini) | 140 g | 651 kcal |
Calculated from 465 calories per 100 g.
Frequently Asked Questions About Coconut maamoul
What does coconut maamoul taste like?
Coconut maamoul tastes buttery and gently sweet, with a fragrant, chewy coconut center and a tender, crumbly pastry shell. The exact flavor varies by recipe, especially when the filling includes rose water or orange blossom water.
Is coconut maamoul an Eid cookie?
Yes, coconut maamoul is commonly made for Eid in parts of the Middle East, alongside versions filled with dates or nuts. Families often prepare batches to share with guests, though it is also enjoyed at other celebrations.
What is coconut maamoul made of?
Coconut maamoul is a filled pastry cookie made with a dough that often includes semolina or flour and butter or ghee, plus a sweetened coconut filling. Recipes differ, and some add floral water to the filling or dough.
How do you make coconut maamoul without a maamoul mold?
You can shape coconut maamoul by hand if you do not have a maamoul mold. Enclose a small portion of filling in dough, seal it well, then flatten gently and decorate the top with a fork or pinch pattern.
Why does the filling leak out of coconut maamoul?
Coconut maamoul filling usually leaks when the dough is too thin, the seam is not sealed, or the pastry is overfilled. Use a modest amount of filling, close the dough completely, and place the sealed side underneath before baking.
Can you use fresh coconut in coconut maamoul?
Yes, fresh coconut can be used in coconut maamoul, but it contains more moisture than desiccated coconut. Cook or drain the filling until it is not wet, since excess moisture can soften the pastry and make sealing harder.
How is coconut maamoul different from date maamoul?
Coconut maamoul has a sweet coconut filling, while date maamoul is filled with a smooth or mashed date mixture. Both are shaped pastry cookies, but the coconut version is usually lighter and more aromatic, while dates bring a deeper caramel-like flavor.
How should you serve coconut maamoul?
Serve coconut maamoul at room temperature with Arabic coffee, tea, or another unsweetened drink. Its sweet filling and buttery pastry pair especially well with a drink that balances rather than adds to the sweetness.
How long does coconut maamoul keep?
Coconut maamoul keeps best in an airtight container in a cool, dry place after it has cooled completely. Moisture and heat can shorten its freshness, so avoid storing it uncovered or sealing it while still warm.
Can you freeze coconut maamoul dough before baking?
Yes, coconut maamoul dough can be frozen before baking, either on its own or after the cookies have been shaped and filled. Wrap it airtight, thaw it in the refrigerator, then let it soften enough to handle before baking.
Coconut maamoul Vitamins & Minerals
Vitamins
Biotin
1.05µg · 4% DV
B1
0.04mg · 3% DV
Folate
9.8µg · 2% DV
B2
0.03mg · 2% DV
Minerals
Manganese
0.18mg · 8% DV
Copper
0.06mg · 7% DV
Selenium
2.97µg · 5% DV
Phosphorus
32mg · 5% DV
Sodium
63mg · 3% DV
Potassium ⭐
58mg · 2% DV
Coconut maamoul Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut maamoul
To burn the 163 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 Coconut maamoul?
Coconut maamoul is a filled pastry cookie from the Levant, where maamoul is traditionally made for holidays and family gatherings. A tender, often lightly crumbly dough encloses a coconut filling; the coconut brings a sweet, fragrant chew against the richer pastry. Recipes and shapes vary from household to household, and the pressed patterns are part of the cookie’s familiar appeal.
In the region, it is served with coffee or tea and shared with guests; elsewhere, it makes an easy addition to a biscuit tin or a small dessert plate. It is energy-dense, with most of its energy coming from carbohydrates and fat, so enjoy it as a treat rather than a light snack. Pair it with unsweetened tea or coffee, or share one medium piece.
How Nutritious Is Coconut 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 Coconut 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 Coconut maamoul Contain Allergens?
Contains these allergens:
Which Diets Is Coconut maamoul 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
Coconut maamoul Fat Profile
SATURATED
3.92g
MONOUNSATURATED
2.13g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 51:1
Above the ideal 4:1 (51:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.