How Many Calories in Maamoul?
A 30 gram single piece of Maamoul is roughly 120 calories. There are 400 kcal in 100 grams of maamoul; the date or walnut filling inside and the powdered sugar dusted on top can nudge that figure a little higher.
Maamoul nutrition facts
| Nutrient | 100 g | 1 piece (30 g) |
|---|---|---|
| Calories | 400 kcal | 120 kcal |
| Carbs | 54 g | 16.2 g |
| Protein | 6 g | 1.8 g |
| Fat | 18 g | 5.4 g |
| Fiber | 2.5 g | 0.8 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 piece | 30 g | 120 kcal |
| 2 pieces | 60 g | 240 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Maamoul (30 g, 120 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Maamoul is a traditional holiday cookie shaped from a semolina-and-flour dough, filled with dates or walnuts, baked until just set and often dusted with powdered sugar. It is a fixture of festive tables, especially across Middle Eastern and MENA cooking, where it is served in small rounds alongside tea or coffee. What sets its calorie count is the butter worked into the dough and the sweetness of the filling: a date center and a walnut center land at slightly different totals, and a thin shell around a generous filling changes the picture again.
On the macro side, maamoul leans firmly sweet: 100 grams carries 400 kcal of energy, 54 g of carbohydrate, 18 g of fat, 6 g of protein and 2.5 g of fiber. A single piece (30 g) of maamoul, meanwhile, offers a small but dense treat at around 120 kcal.
How Many Calories Are in One Piece of Maamoul, and How Many in Two?
One piece (30 g) of maamoul is roughly 120 calories; eat two pieces (60 g) and that climbs to 240 kcal. Because each cookie is small, the count adds up quickly as they are passed around a holiday table. Knowing how many you have reached for is the simplest way to keep the total in view.
Which Is Higher in Calories, Date Maamoul or Walnut Maamoul?
Although both start from the same semolina-and-flour dough, the filling is what sets them apart. Walnut maamoul tends to be a touch higher in calories because of the fat in the nuts, while date maamoul carries more sugar and therefore more carbohydrate. An average maamoul runs about 400 kcal per 100 grams; the richness of the filling and the amount of butter in the dough shift that value up or down.
Can You Eat Maamoul on a Diet?
You can, as long as you keep the amount in check. One piece (30 g) of maamoul covers a small craving at around 120 kcal; the trouble usually starts when several are eaten back to back at a festive spread. Pairing a single cookie with unsweetened tea, rather than reaching for a third or fourth, keeps the balance intact.
Frequently asked questions
Is maamoul very high in calories?
On its own, one piece (30 g) of maamoul is around 120 kcal, so a single portion is small. Its calorie density is high, though, because the butter in the dough meets the sugar in the filling, and the total rises fast once you eat several in a row.
Can maamoul fit into a diet?
Maamoul can fit into a diet; the key is to limit how many pieces you have. Sticking to one alongside a cup of tea is a practical way to keep the balance on a holiday plate. This is for informational purposes only and is not medical advice.
Is there a lighter way to enjoy maamoul?
Think of maamoul as a treat rather than a meal. If you want a lighter option, you can choose pieces with a generous date filling and a thinner shell, or simply keep yourself to a single cookie.
How much of a daily calorie intake does Maamoul provide?
One serving of Maamoul (30 g) has about 120 kcal — roughly 6% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Maamoul?
In 100 g of Maamoul, the energy split is roughly 54% carbs, 6% protein and 40% fat.
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