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Maamoul with Walnut Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Maamoul with Walnut (35 g) has 147 calories. That works out to 420 calories per 100 g. It contains 18.9 g of carbs, 2.2 g of protein, 7 g of fat and 1.2 g of fiber. Its 0.2 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Maamoul with Walnut Nutrition Facts
Selected: 1 piece (medium) · 35 g
147
KCAL / 35G
Carbs
18.9g
· 7% DV
Protein
2.2g
· 4% DV
Fat
7g
· 9% 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 51% · Protein 6% · Fat 43%
Maamoul with Walnut nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.47 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 28 mg | 1% |
| Total carbohydrate | 18.9 g | 7% |
| Fiber | 1.2 g | 4% |
| 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 Maamoul with Walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 147 kcal |
| 1 piece (small) | 25 g | 105 kcal |
| 1 serving (medium) | 35 g | 147 kcal |
| 1 piece (large) | 50 g | 210 kcal |
| 2 piece (double) | 70 g | 294 kcal |
| 1 serving (large) | 70 g | 294 kcal |
| 100 g | 100 g | 420 kcal |
| 1 pack (jumbo) | 200 g | 840 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Maamoul with Walnut
What is Maamoul with Walnut?
Maamoul with Walnut is a traditional Middle Eastern filled cookie with a buttery, often semolina-based dough and a walnut center. It is shaped in a patterned mold and commonly served during holidays and family gatherings.
How is Maamoul with Walnut made?
Maamoul with Walnut is made by enclosing a sweetened walnut filling in a soft dough, then pressing each piece into a decorative mold. The cookies are baked until set and lightly colored, rather than browned like many drop cookies.
Where does Maamoul with Walnut come from?
Maamoul with Walnut comes from the Levant, where versions are associated with countries including Lebanon, Syria, Palestine, and Jordan. Recipes differ by household, especially in their balance of semolina and flour and the type of fat used.
What is the difference between Maamoul with Walnut and date maamoul?
The filling is the main difference: Maamoul with Walnut has chopped or ground walnuts, while date maamoul is filled with a paste made from dates. The walnut center is more textured; date filling is usually smoother and naturally sweeter.
Why is Maamoul with Walnut eaten at Eid?
Maamoul with Walnut is a festive cookie in many Levantine communities and is often prepared for Eid al-Fitr and Eid al-Adha. Families may bake several fillings together and share the cookies with guests and neighbors.
What does Maamoul with Walnut taste like?
Maamoul with Walnut tastes buttery and gently sweet, with a nutty, slightly crunchy center. Semolina-based dough can give it a delicate, crumbly texture, while the walnut filling adds a richer flavor than a plain cookie.
How do you shape Maamoul with Walnut without a mold?
You can shape Maamoul with Walnut by sealing the filling inside a ball of dough and pressing a pattern into the top with a fork or tweezers. Close every seam before baking so the walnut filling stays inside.
How should Maamoul with Walnut be stored?
Store Maamoul with Walnut in an airtight container after the cookies have cooled completely. Keep it somewhere cool and dry, away from humidity and direct heat, to help preserve the crumbly texture and the walnuts’ flavor.
Can you freeze Maamoul with Walnut?
Yes, Maamoul with Walnut freezes well. Pack the fully cooled cookies in an airtight container, separating layers with baking paper, and thaw them at room temperature before serving to reduce condensation and protect their texture.
Is Maamoul with Walnut served with coffee or tea?
Yes, Maamoul with Walnut is commonly served with coffee or tea. Its rich, nutty filling pairs especially well with unsweetened coffee, while tea makes it an easy addition to a holiday dessert spread.
Maamoul with Walnut Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B6
0.06mg · 4% DV
B2
0.04mg · 3% DV
B5
0.14mg · 3% DV
Minerals
Manganese
0.24mg · 10% DV
Copper
0.08mg · 9% DV
Phosphorus
28mg · 4% DV
Selenium
1.75µg · 3% DV
Potassium ⭐
49mg · 1% DV
Sodium
28mg · 1% DV
Maamoul with Walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Maamoul with Walnut
To burn the 147 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 with Walnut?
Maamoul with Walnut is a small molded pastry from the Levant, commonly made with semolina, or a mixture of semolina and flour, and filled with walnuts. Its patterned surface comes from the wooden or decorative molds used to shape the dough; some versions are dusted with icing sugar.
The crumb is tender and slightly sandy, while the walnut centre adds a fragrant, gently rich contrast. In its home region it is served with coffee or tea and is especially associated with Eid gatherings and other celebrations. It also works well on a mixed cookie plate for readers elsewhere. This is an energy-dense sweet, with most of its energy coming from carbohydrates and fat; one medium piece is about 35 g. Pair it with unsweetened coffee or tea, or share a piece if you want a smaller treat.
How Nutritious Is Maamoul with Walnut?
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 with Walnut 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 with Walnut Contain Allergens?
Contains these allergens:
Which Diets Is Maamoul with Walnut 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 with Walnut Fat Profile
SATURATED
1.47g
MONOUNSATURATED
2.03g
POLYUNSATURATED
3.68g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.