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Low-calorie aromatic onion garnish with vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Raw onion with sumac (50 g) has 22 calories. That works out to 44 calories per 100 g. It contains 5.1 g of carbs, 0.6 g of protein, 0.1 g of fat and 1.1 g of fiber. Its 4.3 mg of Vitamin C covers 5% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 50 g
22
KCAL / 50G
Carbs
5.1g
· 2% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 10% · Fat 4%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 0.6 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) | 50 g | 22 kcal |
| 1 tablespoon (shredded) | 10 g | 4 kcal |
| 2 tablespoon (shredded) | 20 g | 9 kcal |
| 1 piece (small) | 35 g | 15 kcal |
| 1 serving (large) | 75 g | 33 kcal |
| 1 cup (shredded) | 80 g | 35 kcal |
| 100 g | 100 g | 44 kcal |
| 1 piece (medium) | 110 g | 48 kcal |
Calculated from 44 calories per 100 g.
To make raw onion with sumac, thinly slice an onion and toss it with ground sumac until coated. Add chopped parsley or lemon if you like, then taste before adding salt, since some sumac products are already salted.
Sumac gives raw onion a tart, fruity flavor and a deep reddish color. Its acidity balances the onion’s sharpness, making the mixture a lively garnish for rich or grilled foods.
Raw onion with sumac offers a sharp, tangy contrast to the rich, savory taste of kebabs. It is commonly served as a fresh side or tucked into a wrap with grilled meat and herbs.
Yes, you can prepare raw onion with sumac ahead, but it tastes and stays crispest when freshly made. Refrigerate leftovers in a covered container; the onion will release liquid and soften as it sits.
Keep raw onion with sumac crisp by slicing the onion shortly before serving and draining it thoroughly if you rinse or soak it. Add the sumac and any lemon or dressing near serving time, since moisture softens the slices.
Red onion is a popular choice for raw onion with sumac because its color looks appealing and its flavor works well in a tangy garnish. White or yellow onion also works; slice it thinly for a less forceful bite.
Rinsing is optional when making raw onion with sumac. A brief rinse or cold-water soak can mellow the sharpness, but drain the slices very well so excess water does not dilute the sumac or make the garnish soggy.
Yes, raw onion with sumac works well in sandwiches, pita, and wraps. Its tangy crunch pairs especially well with grilled vegetables, falafel, or meat; drain it first so it does not make the bread wet.
Use culinary ground sumac for raw onion with sumac; it is the form that coats the slices and adds its characteristic tart flavor. If the sumac is salted, taste the mixture before adding extra salt.
Yes, raw onion with sumac can trigger heartburn in people sensitive to raw onion or acidic foods. Try a smaller amount or use cooked onion instead if it causes discomfort; sumac does not prevent that reaction.
Vitamins
Vitamin C
4.25mg · 5% DV
B6
0.06mg · 4% DV
Folate
10µg · 3% DV
B1
0.02mg · 2% DV
Minerals
Manganese
0.07mg · 3% DV
Potassium ⭐
78mg · 2% DV
Copper
0.02mg · 2% DV
Phosphorus
15mg · 2% DV
Sodium
3mg · 0% 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) (50 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.
Raw onion with sumac is a sharp, tangy garnish made by tossing sliced raw onion with the tart, crimson spice. It is common in Turkish cooking and across parts of the Middle East, especially alongside grilled meats, kebabs and flatbreads. Parsley is often added, though the simple onion-and-sumac combination needs little else.
The onion stays crisp and pungent, while sumac lends a lemony edge that cuts through richer dishes. Serve it with grilled vegetables or spoon it into a wrap, or try it as a bright side for beans. It is low in calories and provides some fibre; letting the slices sit briefly before serving can mellow their bite.
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
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.