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A mix of raw onion and sumac, popular in salads and as a condiment.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Onion with sumac (40 g) has 15 calories. That works out to 38 calories per 100 g. It contains 3.3 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.7 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 40 g
15
KCAL / 40G
Carbs
3.3g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 12% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 0.5 g | 1% |
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) | 40 g | 15 kcal |
| 1 slice (thin) | 10 g | 4 kcal |
| 1 tablespoon (chopped) | 15 g | 6 kcal |
| 1 slice (thick) | 20 g | 8 kcal |
| 1 serving (small) | 25 g | 10 kcal |
| 1 serving (large) | 60 g | 23 kcal |
| 1 piece (whole) | 80 g | 30 kcal |
| 1 cup (chopped) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
Calculated from 38 calories per 100 g.
Onion with sumac is made by thinly slicing a dry onion, then gently mixing or rubbing it with ground sumac and salt. Chopped parsley is a common addition. Letting it sit briefly helps the seasoning coat the onion.
Onion with sumac is often served alongside kebabs, grilled meats, and wraps. Its tangy flavor cuts through rich, savory foods, while the fresh onion adds crunch to the plate.
Sumac gives onion with sumac a tart, slightly fruity flavor and balances the onion’s sharpness. It can provide enough acidity that lemon juice is optional rather than essential.
No, onion with sumac does not need lemon juice because sumac already gives it a tangy taste. Some recipes add lemon for extra brightness, so taste the mixture before deciding whether to include it.
Yellow and white dry onions both work well for onion with sumac, while red onion gives it a milder bite and vivid color. Slice the onion thinly so the seasoning coats it evenly.
Rinsing is optional when making onion with sumac. If the raw onion tastes too sharp, soak the slices briefly in cold water, then drain and dry them well before adding sumac so the seasoning does not get diluted.
Yes, you can prepare onion with sumac ahead, but it will soften and release liquid as it sits. For a crisp side, slice the onion in advance and mix it with sumac and salt shortly before serving.
Store leftover onion with sumac in a covered container in the refrigerator and aim to eat it by the next day. The onion loses its crunch as it sits, and it should not be left at room temperature for long.
Onion with sumac is usually served raw, so cooking changes its crisp texture and fresh, tangy character. Add it to the plate just before serving rather than heating it if you want to keep its usual style.
Yes, raw onion in onion with sumac can cause gas or bloating in some people, and sumac does not reliably prevent that. If it bothers you, try a smaller portion or use cooked onion instead.
Vitamins
Vitamin C
2.96mg · 3% DV
B6
0.05mg · 3% DV
Folate
7.6µg · 2% DV
B1
0.02mg · 2% DV
Minerals
Manganese
0.05mg · 2% DV
Copper
0.02mg · 2% DV
Potassium ⭐
58mg · 2% DV
Phosphorus
12mg · 2% DV
Sodium
1.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 15 calories in 1 serving (medium) (40 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.
Onion with sumac is a Turkish-style raw onion salad and condiment, made by tossing thinly sliced onion with tangy, reddish sumac. Parsley and a little salt are common additions. The spice’s tart, gently fruity flavour balances the onion’s sharpness, while the slices keep a pleasant crunch. In Turkey and across the eastern Mediterranean, it is often served alongside kebabs, grilled meats and flatbreads, or set out as part of a meze spread.
Rubbing the sumac into the onion helps distribute its flavour. If raw onion tastes too strong to you, soak the slices briefly in cold water, then drain them well. The mixture is mostly vegetables and is light in calories: it provides 38 calories per 100 g. Try it as a bright counterpoint to rich grilled dishes or fold it into a salad for extra tang.
Medium
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.