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Walnut maamoul Calories
Traditional semolina cookie filled with walnuts; energy-dense and contains sugar and fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Walnut maamoul (35 g) has 164 calories. That works out to 468 calories per 100 g. It contains 20.4 g of carbs, 2.5 g of protein, 8.1 g of fat and 1.3 g of fiber. Its 0.3 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Walnut maamoul Nutrition Facts
Selected: 1 piece (medium) · 35 g
164
KCAL / 35G
Carbs
20.4g
· 7% DV
Protein
2.5g
· 5% DV
Fat
8.1g
· 10% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 6% · Fat 44%
Walnut maamoul nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 2.94 g | 15% |
| Trans fat | 0.03 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 1.3 g | 5% |
| Protein | 2.5 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 Walnut maamoul?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 164 kcal |
| ½ piece (half) | 18 g | 84 kcal |
| 1 piece (small) | 20 g | 94 kcal |
| 1 piece (large) | 50 g | 234 kcal |
| 2 piece (double) | 70 g | 328 kcal |
| 1 serving (medium) | 70 g | 328 kcal |
| 100 g | 100 g | 468 kcal |
| 3 piece (triple) | 105 g | 491 kcal |
| 1 serving (large) | 140 g | 655 kcal |
Calculated from 468 calories per 100 g.
Frequently Asked Questions About Walnut maamoul
What is walnut maamoul?
Walnut maamoul is a traditional filled cookie made from a semolina-based dough with a walnut center. It is shaped in a decorative mold and baked, and is commonly served for holidays and family celebrations across the Middle East.
What is walnut maamoul made of?
Walnut maamoul is typically made with semolina, flour, butter or ghee, and a filling of chopped or ground walnuts. Recipes may add sugar, cinnamon, milk, or aromatic spices to the dough or filling.
How is walnut maamoul made?
Walnut maamoul is made by resting a semolina dough, wrapping portions around walnut filling, shaping them in a mold, and baking until set. Handling the dough gently helps keep the cookies tender rather than tough.
Where does walnut maamoul come from?
Walnut maamoul belongs to the culinary traditions of the Levant and wider Middle East, where filled versions are made for religious holidays and family gatherings. Recipes and shapes vary among communities and countries.
What is the difference between walnut maamoul and date maamoul?
The filling is the main difference: walnut maamoul contains nuts, while date maamoul is filled with a paste made from dates. The walnut version tends to have a more textured, nutty center; the date version is softer and fruitier.
Why is walnut maamoul shaped with a mold?
A mold gives walnut maamoul its characteristic patterned surface and helps shape the filled dough evenly. Traditional wooden molds are common, but a fork or hand shaping can also decorate the cookies when a mold is unavailable.
How should walnut maamoul be stored?
Store walnut maamoul in an airtight container at room temperature after it has cooled completely. Keep it away from moisture and direct sunlight; sealing warm cookies can trap steam and soften their texture.
Can walnut maamoul be frozen?
Yes, walnut maamoul can be frozen in an airtight container or freezer bag once fully cooled. Thaw the cookies at room temperature before serving to help preserve their texture.
Why does walnut maamoul crack during baking?
Walnut maamoul can crack if its dough is too dry, overworked, or not rested enough. Add liquid gradually if the dough crumbles, let it rest, and seal the filling fully inside before baking.
What do you serve with walnut maamoul?
Walnut maamoul pairs well with unsweetened tea or coffee, which balances its sweetness. It is often served as a small holiday treat, either on its own or alongside fresh fruit.
Walnut maamoul Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
Biotin
1.4µg · 5% DV
B3
0.56mg · 4% DV
B6
0.06mg · 4% DV
Minerals
Manganese
0.25mg · 11% DV
Copper
0.08mg · 9% DV
Selenium
4.2µg · 8% DV
Phosphorus
45mg · 6% DV
Sodium
63mg · 3% DV
Potassium ⭐
62mg · 2% DV
Walnut maamoul Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut maamoul
To burn the 164 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 Walnut maamoul?
Walnut maamoul is a molded Middle Eastern cookie, commonly made with semolina dough and a walnut filling. It is especially associated with the Levant and is often prepared for holidays and family gatherings, though recipes and shapes vary from place to place.
The shell is tender or lightly crisp, while the filling brings a rich, nutty bite. Serve it with coffee or tea as a small sweet, rather than treating it like an everyday biscuit. Maamoul is energy-dense, with 468 kcal per 100 g, so one medium piece can be a satisfying portion. For a less sweet pairing, try it with unsweetened tea or coffee.
How Nutritious Is Walnut 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 Walnut 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 Walnut maamoul Contain Allergens?
Contains these allergens:
Which Diets Is Walnut 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
Walnut maamoul Fat Profile
SATURATED
2.94g
MONOUNSATURATED
2.66g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 44.5:1
Above the ideal 4:1 (44.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.