Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🧅
Red onion mezze with sumac, olive oil, and salt
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Red onion with sumac (60 g) has 66 calories. That works out to 110 calories per 100 g. It contains 6.3 g of carbs, 0.7 g of protein, 4.5 g of fat and 1.3 g of fiber. Its 1 mg of Vitamin E covers 6% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 60 g
66
KCAL / 60G
Carbs
6.3g
· 2% DV
Protein
0.7g
· 1% DV
Fat
4.5g
· 6% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 4% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 0.7 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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 66 kcal |
| 1 tablespoon (medium) | 15 g | 17 kcal |
| 2 tablespoon (medium) | 30 g | 33 kcal |
| 1 serving (small) | 40 g | 44 kcal |
| 1 cup (chopped) | 80 g | 88 kcal |
| 1 serving (large) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (whole) | 100 g | 110 kcal |
| 1 serving (jumbo) | 120 g | 132 kcal |
Calculated from 110 calories per 100 g.
Red onion with sumac is a simple, tangy onion mezze made by tossing thinly sliced red onion with sumac, olive oil, and salt. It is commonly served as a fresh accompaniment to grilled foods and wraps.
Slice a red onion thinly, then toss it with sumac, olive oil, and salt. Let it stand briefly before serving so the seasoning coats the slices; chopped parsley is a common optional addition.
Sumac gives red onion with sumac a tart, citrus-like flavor that complements the onion’s sharpness. Its acidity also makes the mezze a refreshing counterpoint to rich grilled meat.
Yes, red onion with sumac is a classic fresh accompaniment for kebabs and other grilled foods. Its sharp, tangy flavor cuts through rich meat, while the crisp onion adds contrast to a wrap or plate.
To soften the onion’s bite, briefly soak the sliced red onion in cold water, then drain it thoroughly before adding sumac and olive oil. Avoid a long soak, which can make the slices less crisp.
You can prepare red onion with sumac shortly before serving, but it is best not to leave it dressed for a long time. The onion releases liquid as it sits and loses some of its crunch.
Red onion with sumac also works well with grilled vegetables, falafel, lentils, and sandwiches. Its tangy crunch adds freshness to meals that need a bright, savory side.
Yes, white onion can be used for red onion with sumac, but the flavor will usually be sharper and the color less vivid. Slice it thinly, and briefly soak it if you want a milder bite.
No, lemon juice is not essential because sumac already brings a tart flavor to red onion with sumac. Add a little only if you prefer a more pronounced acidity, then adjust the salt to taste.
Store leftover red onion with sumac in a covered container in the refrigerator and use it soon for the best texture. The dressed onion can soften and release liquid; stir it before serving.
Vitamins
Vitamin E
0.96mg · 6% DV
Vitamin C
4.2mg · 5% DV
B6
0.05mg · 3% DV
Folate
10.8µg · 3% DV
Minerals
Sodium
210mg · 9% DV
Copper
0.02mg · 2% DV
Phosphorus
17mg · 2% DV
Potassium ⭐
72mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 66 calories in 1 serving (medium) (60 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 with sumac is a bright, tangy mezze made by tossing sliced red onion with sumac, olive oil and salt. The onion is served raw; as it rests, the spice lends its tart, gently fruity flavour and a rosy hue.
In Turkey and across the eastern Mediterranean, it commonly accompanies kebabs, grilled fish and other shared dishes, and can be tucked into wraps or sandwiches. Its crisp bite and sharp-sweet flavour cut through richer foods. The onion contributes some fibre, while olive oil accounts for much of the dish’s energy. For a lighter side, use a modest pour of oil and serve it alongside vegetables or grilled protein.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.66g
MONOUNSATURATED
3.3g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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.