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A loose pile of fresh leafy greens with crinkled green leaves and thin stems sits on a plate, lightly scattered with fine reddish-purple sumac.
●Low GI

Greens with sumac Calories

Low-calorie leafy greens seasoned with tangy sumac; rich in vitamins C and K

In season: Spring · Summer · Autumn

CALORIES · 100 G

28kcal

GI

15low

POTASSIUM · 100 G

290mg

FIBER · 100 G

2.6g

Quick answer

1 serving (medium) of Greens with sumac (80 g) has 22 calories. That works out to 28 calories per 100 g. It contains 3.8 g of carbs, 1.4 g of protein, 0.4 g of fat and 2.1 g of fiber. Its 168 µg of Vitamin K covers 140% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Greens with sumac Nutrition Facts

Selected: 1 serving (medium) · 80 g

22

KCAL / 80G

Carbs

3.8g

· 1% DV

Protein

1.4g

· 3% DV

Fat

0.4g

· 1% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 62% · Protein 23% · Fat 15%

Greens with sumac nutrition facts table · 1 serving (medium) (80 g)

NutrientAmount% DV
Calories22 kcal
Total fat0.4 g1%
Saturated fat0.06 g0%
Trans fat0 g
Sodium28 mg1%
Total carbohydrate3.8 g1%
Fiber2.1 g8%
Protein1.4 g3%

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 Serving of Greens with sumac?

ServingAmountCalories
1 serving (medium)80 g22 kcal
1 piece (half)12 g3 kcal
1 piece (whole)25 g7 kcal
1 cup (chopped)35 g10 kcal
1 serving (small)50 g14 kcal
2 cup (chopped)70 g20 kcal
100 g100 g28 kcal
1 serving (large)130 g36 kcal

Calculated from 28 calories per 100 g.

Frequently Asked Questions About Greens with sumac

What is Greens with sumac?

Greens with sumac is a fresh leafy-green salad seasoned with tangy sumac, often with oil and other simple salad ingredients. There is no single fixed recipe, so the mix of leaves and additions can vary.

How do you make Greens with sumac?

To make Greens with sumac, wash and thoroughly dry the leaves, then toss them with sumac, olive oil, and salt. Add lemon or onion if you like, and dress the greens just before serving so they stay crisp.

Which greens work best in Greens with sumac?

Tender leaves such as lettuce, parsley, arugula, and baby spinach work well in Greens with sumac. Use a mix for different textures, remove tough stems, and dry the leaves thoroughly so the seasoning clings instead of turning watery.

What do you serve with Greens with sumac?

Greens with sumac pairs well with grilled meats, kebabs, roasted vegetables, and legumes. Its bright, tart flavor cuts through rich or strongly seasoned dishes, and it can also be tucked into a wrap or served alongside rice.

Can you use red onion in Greens with sumac?

Yes, thinly sliced red onion is a good addition to Greens with sumac. Its sharpness complements the tart seasoning; for a milder bite, briefly soak the slices in cold water and drain them before tossing with the leaves.

Should you add lemon to Greens with sumac?

You can add lemon to Greens with sumac, but it is optional because sumac already brings a tart flavor. Start with the sumac and oil, taste the mixture, and add a little lemon only if you want more acidity.

Can you prepare Greens with sumac ahead of time?

You can wash and dry the greens for Greens with sumac ahead of time, but keep the leaves, sumac, and dressing separate until serving. Once dressed, the leaves soften quickly, especially if the mixture includes salt or lemon.

How do you keep Greens with sumac from getting soggy?

Keep Greens with sumac crisp by drying the leaves completely and adding the oil, salt, and sumac shortly before serving. If you are packing it to take somewhere, carry the seasoning separately and toss everything together at mealtime.

Can you use dried sumac in Greens with sumac?

Yes, dried ground sumac is the usual convenient seasoning for Greens with sumac. Sprinkle it in gradually and taste as you go, since brands and batches can vary in tartness; fresh lemon is not automatically needed.

Can you cook Greens with sumac?

Greens with sumac is usually served uncooked as a salad, since cooking wilts the leaves and changes their fresh texture. If you prefer cooked greens, add the sumac after cooking so its tangy flavor remains noticeable.

Greens with sumac Vitamins & Minerals

Vitamins

Vitamin K

168µg · 140% DV

Vitamin C

19.2mg · 21% DV

Vitamin A

168µg · 19% DV

Folate

52µg · 13% DV

Minerals

Manganese

0.26mg · 11% DV

Iron

1.44mg · 8% DV

Copper

0.06mg · 7% DV

Potassium ⭐

232mg · 7% DV

Sodium

28mg · 1% DV

Greens with sumac Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.8
Low

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

How to Burn Off Greens with sumac

To burn the 22 calories in 1 serving (medium) (80 g):

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

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

What is Greens with sumac?

Greens with sumac brings together fresh leafy greens—such as parsley, rocket or lettuce—with sumac, the tangy, deep-red spice made from dried berries. The exact mix varies, so it can be a simple dressed salad or a side dish rather than one fixed recipe.

In Turkish cooking, it is often served raw alongside grilled meats, kebabs and other savoury dishes, sometimes with olive oil and lemon. Its sharp, citrus-like acidity balances richer foods, while the greens keep the plate light. It is low in calories and provides fibre; a 100 g portion has 28 calories and 2.6 g of fibre. Pair it with beans or another protein for a more substantial meal.

How Nutritious Is Greens with sumac?

Nutrient density

Very high

86/ 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

Medium

53/ 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.

Is Greens with sumac Processed?

NOVA 2

Minimally 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 Greens with sumac Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Greens with sumac Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Greens with sumac Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.17g

⚖️

Omega 6:3 ratio 1.4:1

Below the ideal 4:1 — a good omega balance.

Compare Greens with sumac

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Foods Similar to Greens with sumac

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18 kcal

🥗

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18 kcal

🫑

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31 kcal

🥄

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44 kcal

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20 kcal

🥗

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110 kcal

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25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.