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Classic Turkish piyaz with onion, parsley, sumac, and olive oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Onion piyaz (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 12.6 g of carbs, 2.4 g of protein, 4.8 g of fat and 2.5 g of fiber. Its 44.4 µg of Vitamin K covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
102
KCAL / 120G
Carbs
12.6g
· 5% DV
Protein
2.4g
· 5% DV
Fat
4.8g
· 6% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 9% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 132 mg | 6% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 2.5 g | 9% |
| Protein | 2.4 g | 5% |
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) | 120 g | 102 kcal |
| 1 piece (small) | 60 g | 51 kcal |
| 1 serving (small) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (medium) | 100 g | 85 kcal |
| 1 piece (large) | 120 g | 102 kcal |
| 1 serving (large) | 180 g | 153 kcal |
| 1 bottle (large) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
Onion piyaz is a Turkish salad made mainly with thinly sliced raw onion, parsley, sumac, and olive oil. Its bright, tangy flavor makes it a common accompaniment to grilled meats and other hearty dishes.
To make onion piyaz, thinly slice onions and toss them with chopped parsley, sumac, olive oil, and salt. Rub the sumac into the onion briefly to spread its tart flavor, then serve the salad fresh.
Onion piyaz is often served with kebabs, grilled meat, or köfte, and it also works alongside bean dishes. Its sharp, acidic flavor cuts through rich or smoky foods without needing a complicated dressing.
Onion piyaz centers on raw onion seasoned with sumac and herbs, while Turkish bean piyaz is built around cooked beans and often includes other salad ingredients. Recipes vary, but the main ingredient is the defining difference.
For onion piyaz, massage the sliced onion with sumac to soften its harsh edge. If you prefer a milder taste, soak the slices briefly in cold water and drain them well before adding parsley and oil.
You can slice the onion and chop the parsley ahead, but mix in the sumac and olive oil closer to serving. This helps the onion keep some texture and prevents the parsley from becoming limp.
Yellow or white onions are common choices for onion piyaz, while red onions offer a milder flavor and vivid color. Slice them thinly so the sumac seasoning coats them evenly and they are easy to eat raw.
Yes, lemon juice can be added to onion piyaz, although sumac already gives it a tart flavor. Add a little at a time and taste as you go; some versions use a small amount of pomegranate molasses instead.
Keep leftover onion piyaz covered in the refrigerator and eat it soon, since the raw onion softens and its aroma intensifies as it sits. For the freshest texture, serve it on the day you make it.
Onion piyaz is usually made with raw onions, not cooked ones. Sumac, parsley, and olive oil season the slices while preserving their crispness; a brief cold-water soak can make the raw onion taste milder.
Vitamins
Vitamin K
44.4µg · 37% DV
Vitamin C
8.4mg · 9% DV
B6
0.11mg · 6% DV
B1
0.07mg · 6% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
204mg · 6% DV
Sodium
132mg · 6% DV
Phosphorus
38mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 102 calories in 1 serving (medium) (120 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 piyaz is a Turkish onion salad, made by tossing sliced onion with parsley, sumac and olive oil. Unlike bean-based versions of piyaz, this one puts onion at the centre; sumac lends its characteristic tart, citrusy edge.
It is commonly served alongside kebabs and other grilled meats, or with fish, and can also be part of a meze spread. The crisp onion and fresh herbs make a lively contrast to richer dishes. Mostly vegetable-based, it provides some fibre and about 85 calories per 100 g. For a lighter version, use the olive oil sparingly; if you prefer a gentler onion flavour, briefly soak the sliced onion in water and drain it well.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.72g
MONOUNSATURATED
3.24g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.