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Thin rings and half-moons of red onion, dusted with deep burgundy sumac, are loosely piled on a plate, their purple edges contrasting with pale, translucent centers.
●Low GI

Red onion salad with sumac Calories

Low-calorie aromatic salad with vitamin C

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

42kcal

GI

15low

POTASSIUM · 100 G

155mg

FIBER · 100 G

2g

Quick answer

1 serving (medium) of Red onion salad with sumac (80 g) has 34 calories. That works out to 42 calories per 100 g. It contains 7.4 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.6 g of fiber. Its 6.2 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Red onion salad with sumac Nutrition Facts

Selected: 1 serving (medium) · 80 g

34

KCAL / 80G

Carbs

7.4g

· 3% DV

Protein

0.9g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.6g

· 6% DV

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

Calories come from: Carbs 85% · Protein 10% · Fat 5%

Red onion salad with sumac nutrition facts table · 1 serving (medium) (80 g)

NutrientAmount% DV
Calories34 kcal
Total fat0.2 g0%
Saturated fat0.03 g0%
Trans fat0 g
Sodium6.4 mg0%
Total carbohydrate7.4 g3%
Fiber1.6 g6%
Protein0.9 g2%

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 Red onion salad with sumac?

ServingAmountCalories
1 serving (medium)80 g34 kcal
1 tablespoon (shredded)12 g5 kcal
2 tablespoon (shredded)24 g10 kcal
½ cup (shredded)45 g19 kcal
1 piece (small)70 g29 kcal
1 cup (shredded)90 g38 kcal
100 g100 g42 kcal
1 piece (medium)110 g46 kcal
1 serving (large)120 g50 kcal

Calculated from 42 calories per 100 g.

Frequently Asked Questions About Red onion salad with sumac

How do you make red onion salad with sumac?

Red onion salad with sumac is made by tossing thinly sliced red onion with sumac, salt and, if desired, lemon juice. Add chopped parsley for freshness and let the mixture sit briefly before serving so the flavours meld.

What is red onion salad with sumac served with?

Red onion salad with sumac is commonly served alongside grilled meats, kebabs and kofta. Its sharp, tangy flavour cuts through rich, smoky dishes, and it also works well tucked into a pita or flatbread wrap.

How do you make red onion salad with sumac less sharp?

To make red onion salad with sumac less sharp, soak the sliced onion briefly in cold water, then drain and dry it well before seasoning. A short soak softens the bite without stripping away as much onion flavour as a long soak.

Which onions are best for red onion salad with sumac?

Red onions are best for red onion salad with sumac because their colour and milder bite suit the dish. Slice them thinly for a more tender texture; white onions can be substituted, but their flavour is usually sharper.

Should you massage the onions for red onion salad with sumac?

Yes, gently massage the onions with the salt and sumac for red onion salad with sumac. This helps the seasoning cling and draws out a little juice, but avoid crushing the slices if you want them to stay crisp.

Does red onion salad with sumac need lemon juice?

No, red onion salad with sumac does not need lemon juice; sumac already gives it a tart, citrusy flavour. Add a small squeeze if you prefer a brighter, sharper dressing, tasting as you go so the acidity does not overpower the onion.

Can you make red onion salad with sumac ahead of time?

Yes, red onion salad with sumac can be made a few hours ahead and kept covered in the refrigerator. The onions soften as they sit, so add fresh herbs shortly before serving and expect to drain off any liquid that collects.

Does red onion salad with sumac traditionally include parsley?

Yes, chopped parsley is a common addition to red onion salad with sumac, especially as a fresh garnish alongside grilled food. Mix it in just before serving to preserve its colour and avoid a wilted texture.

Can you add pomegranate molasses to red onion salad with sumac?

Yes, a small amount of pomegranate molasses can be added to red onion salad with sumac for a sweet-sour note. Since it adds both sweetness and acidity, use it sparingly, particularly if the salad already contains lemon juice.

Can red onion salad with sumac go inside a kebab wrap?

Yes, red onion salad with sumac makes a fresh filling for kebab wraps and pita sandwiches. Drain it first so its juices do not soak the bread, then add it with the meat and other fillings just before rolling.

Red onion salad with sumac Vitamins & Minerals

Vitamins

Vitamin C

6.24mg · 7% DV

B6

0.1mg · 6% DV

Folate

15.2µg · 4% DV

B1

0.03mg · 3% DV

Minerals

Manganese

0.11mg · 5% DV

Copper

0.04mg · 4% DV

Potassium ⭐

124mg · 4% DV

Phosphorus

22mg · 3% DV

Sodium

6.4mg · 0% DV

Red onion salad 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 Red onion salad with sumac

To burn the 34 calories in 1 serving (medium) (80 g):

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

What is Red onion salad with sumac?

Red onion salad with sumac is a simple salad of finely sliced red onion tossed with sumac, a tangy, fragrant spice. In Turkey, where it is a familiar accompaniment, recipes may also include parsley or a squeeze of lemon.

The sumac softens the onion’s sharpness with a bright, tart flavour, while the slices keep a crisp bite. It is often served alongside kebabs, grilled meats and köfte, or as part of a meze spread; it also works well with grilled vegetables or tucked into a sandwich. Mostly onion, it brings fibre with very little fat and is light in calories: a 100 g portion has 42 calories. Keep added oil modest if you want it especially light.

How Nutritious Is Red onion salad with sumac?

Nutrient density

Medium

58/ 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

47/ 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 Red onion salad 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 Red onion salad 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 Red onion salad 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

— Not suitable

Low FODMAP

— Not suitable

Red onion salad with sumac Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Red onion salad with sumac

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Red onion salad with sumac vs Tomato24 kcal more per 100 g
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Foods Similar to Red onion salad with sumac

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44 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.