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Sugar-free date maamoul cookie Calories
No added sugar, date-filled traditional semolina/flour cookie
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sugar-free date maamoul cookie (35 g) has 151 calories. That works out to 430 calories per 100 g. It contains 21.3 g of carbs, 2.3 g of protein, 6.3 g of fat and 2 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Sugar-free date maamoul cookie Nutrition Facts
Selected: 1 piece (medium) · 35 g
151
KCAL / 35G
Carbs
21.3g
· 8% DV
Protein
2.3g
· 5% DV
Fat
6.3g
· 8% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 6% · Fat 38%
Sugar-free date maamoul cookie nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 2.83 g | 14% |
| Trans fat | 0.03 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 21.3 g | 8% |
| Fiber | 2 g | 7% |
| 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.
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How Many Calories in 1 Medium Sugar-free date maamoul cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 151 kcal |
| ½ piece (half) | 18 g | 77 kcal |
| 1 piece (small) | 20 g | 86 kcal |
| 1 serving (medium) | 35 g | 151 kcal |
| 1 piece (large) | 50 g | 215 kcal |
| 2 piece (double) | 70 g | 301 kcal |
| 1 serving (large) | 70 g | 301 kcal |
| 100 g | 100 g | 430 kcal |
| 3 piece (triple) | 105 g | 452 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Sugar-free date maamoul cookie
What is a sugar-free date maamoul cookie?
A sugar-free date maamoul cookie is a filled pastry made with a semolina- or flour-based dough and a date filling, without added sugar in the recipe. Maamoul is traditionally molded before baking, often with a patterned surface.
Where does the sugar-free date maamoul cookie come from?
Maamoul is a traditional filled cookie associated with the Middle East, including the Levant and the Arabian Peninsula. Date-filled versions are especially common, and families often prepare maamoul for holidays and celebrations.
What is inside a sugar-free date maamoul cookie?
A sugar-free date maamoul cookie typically contains a flour or semolina dough made with fat and a date filling. Recipes vary: some use spices such as cinnamon or cardamom, while others keep the filling simple.
Does a sugar-free date maamoul cookie still contain sugar?
Yes. Dates naturally contain sugars, so a sugar-free date maamoul cookie can still taste sweet and contain naturally occurring sugar. “Sugar-free” here usually means no sugar was added during preparation, not that the cookie has no sugars.
Why is a sugar-free date maamoul cookie stamped with a pattern?
The pattern comes from the traditional maamoul mold, which shapes the dough and helps distinguish fillings or family styles. If you do not have a mold, you can shape a sugar-free date maamoul cookie by hand, though its appearance will differ.
How do you keep a sugar-free date maamoul cookie fresh?
Keep a sugar-free date maamoul cookie in an airtight container in a cool, dry place to protect its texture from humidity. Let freshly baked cookies cool completely before storing them, so trapped steam does not make them soft.
Can you freeze a sugar-free date maamoul cookie?
Yes, a sugar-free date maamoul cookie can be frozen. Arrange the cookies in a single layer until firm, then transfer them to a sealed freezer-safe container; thaw at room temperature before serving.
Is a sugar-free date maamoul cookie usually served at a particular occasion?
Yes, maamoul is often served during religious holidays and family celebrations, though a sugar-free date maamoul cookie can also be enjoyed year-round. It is commonly offered with coffee or tea as a small sweet.
Can you make a sugar-free date maamoul cookie without a special mold?
Yes, you can shape a sugar-free date maamoul cookie without a mold. Roll the dough around the date filling and flatten it gently, then add a simple pattern with a fork or the tip of a knife before baking.
Can people with diabetes eat a sugar-free date maamoul cookie?
Some people with diabetes may be able to include a small portion, but dates still contribute natural sugars and carbohydrates that can affect blood glucose. The suitable portion depends on individual meal planning, so ask your clinician or dietitian for personal guidance.
Sugar-free date maamoul cookie Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
B3
0.63mg · 4% DV
Biotin
1.05µg · 4% DV
B6
0.06mg · 4% DV
Minerals
Manganese
0.18mg · 8% DV
Copper
0.07mg · 8% DV
Selenium
3.15µg · 6% DV
Phosphorus
34mg · 5% DV
Potassium ⭐
102mg · 3% DV
Sodium
63mg · 3% DV
Sugar-free date maamoul cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-free date maamoul cookie
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 Sugar-free date maamoul cookie?
A sugar-free date maamoul cookie is a traditional filled cookie from the Levant and wider Arab food tradition. Its tender, crumbly shell is commonly made with semolina, flour, or both, and encloses a paste of dates. “Sugar-free” here means no sugar is added; the dates provide the sweetness.
Maamoul is often served with coffee or tea and shared at celebrations and family gatherings. The date centre is soft and rich against the delicate, buttery pastry. Although dates bring fibre (5.8 g per 100 g), the cookie is energy-dense, so a small piece makes a satisfying accompaniment to a drink. Choose it when you want a traditional sweet with fruit-based filling, rather than a plain sugar-sweetened biscuit.
How Nutritious Is Sugar-free date maamoul cookie?
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
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 Sugar-free date maamoul cookie 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 Sugar-free date maamoul cookie Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-free date maamoul cookie 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
Sugar-free date maamoul cookie Fat Profile
SATURATED
2.83g
MONOUNSATURATED
1.96g
POLYUNSATURATED
0.91g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.