Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Low-calorie aromatic salad with vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6.4 mg | 0% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 1.6 g | 6% |
| Protein | 0.9 g | 2% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 34 kcal |
| 1 tablespoon (shredded) | 12 g | 5 kcal |
| 2 tablespoon (shredded) | 24 g | 10 kcal |
| ½ cup (shredded) | 45 g | 19 kcal |
| 1 piece (small) | 70 g | 29 kcal |
| 1 cup (shredded) | 90 g | 38 kcal |
| 100 g | 100 g | 42 kcal |
| 1 piece (medium) | 110 g | 46 kcal |
| 1 serving (large) | 120 g | 50 kcal |
Calculated from 42 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 34 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.
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.
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
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.