1 piece (medium) of Umm Ali (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 34.2 g of carbs, 6.2 g of protein, 11.4 g of fat and 1.4 g of fiber. Its 0.2 mg of B2 covers 17% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

Umm Ali Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

28.5g

· 10% DV

Protein

5.2g

· 10% DV

Fat

9.5g

· 12% 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 52% · Protein 9% · Fat 39%

Umm Ali Vitamins & Minerals

Vitamins

0.18mg · 14% DV

B12

0.3µg · 13% DV

Vitamin A

90µg · 10% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

70mg · 10% DV

Calcium

90mg · 9% DV

Zinc

1mg · 9% DV

Selenium

4.5µg · 8% DV

How Nutritious Is Umm Ali?

Nutrient density

Low

25/ 100

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

32/ 100

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.

Umm Ali Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Umm Ali

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Umm Ali 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 Umm Ali Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Umm Ali Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Umm Ali Fat Profile

SATURATED

4.2g

MONOUNSATURATED

2.8g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Umm Ali

🥧vs🍯

Umm Ali vs Caramel sauce100 kcal fewer per 100 g

→🥧vs🍫

Umm Ali vs Dark chocolate320 kcal fewer per 100 g

→🥧vs🍮

Umm Ali vs Höşmerim100 kcal fewer per 100 g

→🥧vs🍫

Umm Ali vs Chocolate sauce10 kcal more per 100 g

→

Foods Similar to Umm Ali

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

145 kcal

🍫

Milk Chocolate

535 kcal

Frequently Asked Questions About Umm Ali

How many calories are in Umm Ali?

Umm Ali contains 220 calories per 100 g. The same amount provides 28.5 g of carbohydrates, 9.5 g of fat, and 5.2 g of protein.

Is Umm Ali high on the glycemic index?

Umm Ali has a glycemic index of 65. With 28.5 g of carbohydrates per 100 g, portion awareness may be important for people managing blood sugar.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026