Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Fig maamoul Calories
Traditional Middle Eastern semolina/shortbread-style cookie filled with fig paste; energy-dense, moderate fiber, sweetened.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fig maamoul (35 g) has 151 calories. That works out to 430 calories per 100 g. It contains 22.4 g of carbs, 2.3 g of protein, 5.9 g of fat and 1.7 g of fiber. Its 3.9 µg of Selenium covers 7% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Fig maamoul Nutrition Facts
Selected: 1 piece (medium) · 35 g
151
KCAL / 35G
Carbs
22.4g
· 8% DV
Protein
2.3g
· 5% DV
Fat
5.9g
· 8% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 6% · Fat 35%
Fig maamoul nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 2.49 g | 12% |
| Trans fat | 0.07 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 22.4 g | 8% |
| Fiber | 1.7 g | 6% |
| Protein | 2.3 g | 5% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Fig maamoul?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 151 kcal |
| 1 piece (small) | 22 g | 95 kcal |
| 1 piece (large) | 50 g | 215 kcal |
| ½ cup (chopped) | 60 g | 258 kcal |
| 2 piece (double) | 70 g | 301 kcal |
| 1 serving (medium) | 70 g | 301 kcal |
| 100 g | 100 g | 430 kcal |
| 3 piece (triple) | 105 g | 452 kcal |
| 1 serving (large) | 105 g | 452 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Fig maamoul
What is fig maamoul?
Fig maamoul is a traditional Middle Eastern filled cookie with fig paste inside a crumbly, shortbread-style shell, often made with semolina. It is commonly shaped in a patterned mold and served for holidays and family gatherings.
Where does fig maamoul come from?
Fig maamoul belongs to the shared Levantine baking tradition rather than to just one country. Versions are made across Lebanon, Syria, Palestine, and Jordan, with family recipes varying in dough, flavorings, and filling.
What is the difference between fig maamoul and date maamoul?
The filling: fig maamoul contains fig paste, while date maamoul contains dates. The fruit changes the sweetness and texture of the center, but the dough and molded shape are often quite similar.
Is fig maamoul made with semolina?
Yes, fig maamoul is commonly made with semolina, sometimes combined with flour. The semolina gives the shell its characteristic tender, sandy texture; recipes differ in the proportions and may use butter or clarified butter.
How do you make fig maamoul at home?
To make fig maamoul, mix semolina-based dough with the recipe’s fat and let it rest, then wrap it around fig paste. Seal each piece, press it into a maamoul mold, and bake until lightly colored.
Is fig maamoul traditionally served for Eid?
Yes, fig maamoul is often made and shared for Eid in Levantine communities. Families prepare batches ahead of the celebration and serve the cookies to guests, sometimes alongside coffee or tea.
How do you shape fig maamoul without a mold?
You can shape fig maamoul by hand if you do not have a maamoul mold. Enclose the fig filling in dough, seal the seam, then flatten it gently and mark the top with a fork or small tongs.
Why does fig maamoul crack while baking?
Fig maamoul can crack when the dough is too dry or the filling is overfilled and presses through the shell. Seal the dough around the fig paste carefully, and adjust crumbly dough with a little of the liquid specified in your recipe.
How should you store fig maamoul?
Store cooled fig maamoul in an airtight container in a cool, dry place. Let the cookies cool completely before closing the container, since trapped warmth can create moisture and soften their crumbly shells.
Can you freeze fig maamoul?
Yes, fig maamoul freezes well. Pack the completely cooled cookies in an airtight freezer-safe container, separating layers if needed; thaw them at room temperature before serving to help preserve their texture.
Fig maamoul Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
B3
0.56mg · 4% DV
Biotin
1.05µg · 4% DV
Folate
11.2µg · 3% DV
Minerals
Selenium
3.85µg · 7% DV
Copper
0.06mg · 7% DV
Manganese
0.13mg · 6% DV
Phosphorus
32mg · 5% DV
Sodium
63mg · 3% DV
Potassium ⭐
84mg · 2% DV
Fig maamoul Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fig 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 Fig maamoul?
Fig maamoul is a Middle Eastern filled cookie, usually made with a semolina-based, shortbread-like dough wrapped around a sweet fig paste. It is shaped in a patterned mould, giving the baked pastry its distinctive surface; recipes vary in how tender or crumbly the shell is.
Across the Middle East it is commonly served with coffee or tea and shared at gatherings and festive occasions. Elsewhere, it works well as a small sweet alongside a hot drink. Fig maamoul is energy-dense, with some fibre from the figs, so a modest portion is a satisfying choice. Pair it with unsweetened tea or coffee if you want to keep the snack from feeling overly sweet.
How Nutritious Is Fig 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 Fig 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 Fig maamoul Contain Allergens?
Contains these allergens:
Which Diets Is Fig 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
Fig maamoul Fat Profile
SATURATED
2.49g
MONOUNSATURATED
1.96g
POLYUNSATURATED
0.91g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
Compare Fig maamoul
Foods Similar to Fig maamoul
Have another question about Fig maamoul?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.