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Low-calorie leafy greens seasoned with tangy sumac; rich in vitamins C and K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 28 mg | 1% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 2.1 g | 8% |
| Protein | 1.4 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 22 kcal |
| 1 piece (half) | 12 g | 3 kcal |
| 1 piece (whole) | 25 g | 7 kcal |
| 1 cup (chopped) | 35 g | 10 kcal |
| 1 serving (small) | 50 g | 14 kcal |
| 2 cup (chopped) | 70 g | 20 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (large) | 130 g | 36 kcal |
Calculated from 28 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 22 calories in 1 serving (medium) (80 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.
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.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
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
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.
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Nutrition data compiled from USDA FoodData Central and scientific sources.