1 piece (medium) of Walnut Mamul (35 g) has 154 calories. That works out to 440 calories per 100 g. It contains 19.6 g of carbs, 2.5 g of protein, 7.7 g of fat and 1.2 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

Walnut Mamul Nutrition Facts

Selected: 100 g

440

KCAL / 100G

Carbs

56g

· 20% DV

Protein

7.2g

· 14% DV

Fat

22g

· 28% DV

Fiber

3.5g

· 13% 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 Mamul Vitamins & Minerals

Vitamins

0.18mg · 15% DV

0.18mg · 11% DV

Biotin

3µg · 10% DV

0.11mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

110mg · 16% DV

Selenium

7µg · 13% DV

Iron

2mg · 11% DV

How Nutritious Is Walnut Mamul?

Nutrient density

Medium

36/ 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

28/ 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.

Walnut Mamul Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Walnut Mamul

To burn the 440 calories in 100 g:

🚶

109min

Walking (5 km/h)

🏃

45min

Running (8 km/h)

🚴

60min

Cycling

🏊

51min

Swimming

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

Is Walnut Mamul 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 Mamul Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Walnut Mamul 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 Mamul Fat Profile

SATURATED

3.2g

MONOUNSATURATED

5.6g

POLYUNSATURATED

10.9g

⚖️

Omega 6:3 ratio 4.7:1

Above the ideal 4:1 (4.7:1).

Compare Walnut Mamul

🥮vs🍯

Walnut Mamul vs Caramel sauce120 kcal more per 100 g

→🥮vs🍫

Walnut Mamul vs Dark chocolate100 kcal fewer per 100 g

→🥮vs🍮

Walnut Mamul vs Höşmerim120 kcal more per 100 g

→🥮vs🍫

Walnut Mamul vs Chocolate sauce230 kcal more per 100 g

→

Foods Similar to Walnut Mamul

🍯

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 Walnut Mamul

How many calories are in walnut mamul?

Walnut mamul contains 440 calories per 100 g. That amount provides 56 g of carbohydrates, 22 g of fat, and 7.2 g of protein.

Is walnut mamul suitable for a diet?

Walnut mamul is a processed sweet with 440 calories per 100 g. It is compatible with omnivore, vegetarian, Mediterranean, and flexitarian diets, but it contains gluten and tree nuts.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026