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Madul Calories
Natural energy source, rich in fiber and minerals
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Madul (40 g) has 152 calories. That works out to 380 calories per 100 g. It contains 28 g of carbs, 3 g of protein, 2.9 g of fat and 3.4 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Madul Nutrition Facts
Selected: 1 piece (medium) · 40 g
152
KCAL / 40G
Carbs
28g
· 10% DV
Protein
3g
· 6% DV
Fat
2.9g
· 4% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 8% · Fat 17%
Madul nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 28 g | 10% |
| Fiber | 3.4 g | 12% |
| Protein | 3 g | 6% |
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 Madul?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 152 kcal |
| 1 tablespoon (chopped) | 12 g | 46 kcal |
| 1 piece (small) | 25 g | 95 kcal |
| 1 piece (large) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
| 1 serving (medium) | 100 g | 380 kcal |
| 1 cup (chopped) | 120 g | 456 kcal |
| 1 serving (large) | 150 g | 570 kcal |
| 5 piece (medium) | 200 g | 760 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Madul
What is the best way to eat Madul?
Madul can be eaten on its own or added to foods such as porridge, yogurt, and homemade snack mixes. Chop larger pieces before mixing them into a recipe so they are spread evenly.
Can you roast Madul at home?
Yes, you can roast Madul without adding oil. Use low to medium heat and stir frequently, since nuts and seeds can burn quickly. Let it cool before storing to help preserve its crisp texture.
Does Madul need to be soaked before eating?
No, soaking Madul is not necessary before eating. You can soak it briefly if you prefer a softer texture, but drain it well and eat it promptly rather than leaving it wet at room temperature.
How should you store Madul to keep it fresh?
Keep Madul in an airtight container in a cool, dry place, away from sunlight and heat. Moisture and warmth can make it lose quality sooner, especially once the package has been opened.
How can you tell if Madul has gone rancid?
Madul may be rancid if it smells like stale or old oil or tastes distinctly bitter. Discard it if you see mold or notice dampness; removing only the visibly affected pieces is not a safe fix.
Can Madul be frozen for longer storage?
Yes, Madul can be frozen in an airtight container. Keep it sealed while it comes back to room temperature to reduce condensation, which can affect its texture.
Can you use ground Madul in baking?
Yes, ground Madul can be mixed into baking, porridge, or sauces. Grind only what you need because a ground nut or seed can lose freshness faster than whole pieces; seal and store any remainder promptly.
Is Madul safe for young children to eat?
Madul can be offered to children in an age-appropriate form, but whole, hard pieces can be a choking hazard for young children. Finely grind or soften it and mix it into another food.
Can people with diabetes eat Madul?
People with diabetes can include Madul, but its carbohydrates can affect blood glucose. Portion size and what it is eaten with matter; ask your doctor or dietitian for advice tailored to your diabetes plan.
Is Madul a good snack before a workout?
Madul can be part of a pre-workout snack, especially alongside a carbohydrate-rich food such as fruit or porridge. Eat it early enough to see how it sits with you, since a dense snack may feel heavy during exercise.
Madul Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
B6
0.09mg · 5% DV
B5
0.2mg · 4% DV
B3
0.48mg · 3% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.28mg · 12% DV
Phosphorus
48mg · 7% DV
Magnesium
24mg · 6% DV
Potassium ⭐
192mg · 6% DV
Sodium
2mg · 0% DV
Madul Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Madul
To burn the 152 calories in 1 piece (medium) (40 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 Madul?
Madul is listed among nuts and seeds and is typically eaten as a small, single-piece snack; its ingredients and local preparation can vary. It can be enjoyed with tea or coffee, as a quick bite between meals, or alongside breakfast. Expect a substantial texture and a gently sweet, nutty or seed-like flavour, though the exact character depends on the version. Its carbohydrates provide energy, while the fibre adds substance; a modest portion is a practical choice. Pair Madul with plain yoghurt or fresh fruit for a more filling snack, or enjoy it on its own when you want something easy to carry.
How Nutritious Is Madul?
Nutrient density
High
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 Madul Processed?
NOVA 1
Unprocessed
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 Madul Contain Allergens?
No known major allergens
Which Diets Is Madul Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Madul Fat Profile
SATURATED
0.48g
MONOUNSATURATED
1.12g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.