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Salad (Lemon & Sumac) Calories
High vitamin C, antioxidant, low calorie, refreshing
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salad (Lemon & Sumac) (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 7.4 g of carbs, 1.3 g of protein, 0.5 g of fat and 2.6 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Salad (Lemon & Sumac) Nutrition Facts
Selected: 1 serving (medium) · 120 g
38
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
1.3g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 13% · Fat 12%
Salad (Lemon & Sumac) nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 1.3 g | 3% |
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 Salad (Lemon & Sumac)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 38 kcal |
| 1 piece (small) | 60 g | 19 kcal |
| 1 serving (small) | 80 g | 26 kcal |
| 1 cup (medium) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 1 piece (large) | 150 g | 48 kcal |
| 1 serving (large) | 180 g | 58 kcal |
| 1 bottle (large) | 250 g | 80 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Salad (Lemon & Sumac)
How do you make Salad (Lemon & Sumac)?
Salad (Lemon & Sumac) is made by tossing chopped vegetables and herbs with lemon juice, sumac, olive oil, and salt. A common version uses tomatoes, cucumber, parsley, and onion; dress it shortly before serving to keep the vegetables crisp.
What does sumac taste like in Salad (Lemon & Sumac)?
Sumac gives Salad (Lemon & Sumac) a tangy, fruity, slightly earthy flavor. It adds more than plain sourness, so start with a modest sprinkle, taste the salad, and then adjust the sumac and lemon together.
What should you serve with Salad (Lemon & Sumac)?
Salad (Lemon & Sumac) pairs well with grilled meats, kebabs, roasted chicken, and falafel. Its bright acidity cuts through rich or smoky dishes, and it also works as a fresh side for rice, flatbread, or a mezze spread.
Why does Salad (Lemon & Sumac) get watery?
Salad (Lemon & Sumac) gets watery when cut vegetables release their juices, especially after salt and dressing are added. Dry the vegetables well, keep the tomato pieces fairly large, and add the lemon, salt, and sumac just before serving.
Can you make Salad (Lemon & Sumac) ahead of time?
Yes, you can prepare the vegetables for Salad (Lemon & Sumac) ahead, but keep the dressing separate. Store the chopped ingredients covered in the refrigerator and toss them with lemon and sumac shortly before serving for a fresher texture.
How long does Salad (Lemon & Sumac) last in the fridge?
Salad (Lemon & Sumac) is best eaten the day it is made because the dressing softens the vegetables. Refrigerate leftovers in a covered container and use them by the next day; discard the salad if its smell or appearance changes.
Can you use red onion in Salad (Lemon & Sumac)?
Yes, red onion works well in Salad (Lemon & Sumac) and adds a sharper, slightly sweet bite. If its flavor is too strong, soak the sliced onion briefly in cold water, then drain and dry it before adding it.
What can you use instead of sumac in Salad (Lemon & Sumac)?
Lemon zest with a little extra lemon juice is a workable substitute for sumac in Salad (Lemon & Sumac). It supplies citrusy sharpness but not sumac’s distinctive fruity, earthy flavor, so the finished salad will taste different.
Is Salad (Lemon & Sumac) traditionally made with lettuce?
Salad (Lemon & Sumac) does not have to include lettuce; many versions center on tomato, cucumber, herbs, and onion. Add lettuce if you want more crunch and volume, but dress it close to serving so the leaves do not wilt.
Can Salad (Lemon & Sumac) help with weight loss?
Salad (Lemon & Sumac) can fit into a weight-loss meal as a vegetable-rich side, especially when the dressing is not heavy. Pairing it with a satisfying source of protein can make the meal more filling than serving salad alone.
Salad (Lemon & Sumac) Vitamins & Minerals
Vitamins
Vitamin K
78µg · 65% DV
Vitamin C
40.8mg · 45% DV
Vitamin A
252µg · 28% DV
Folate
45.6µg · 11% DV
Minerals
Potassium ⭐
252mg · 7% DV
Manganese
0.16mg · 7% DV
Copper
0.06mg · 7% DV
Phosphorus
34mg · 5% DV
Sodium
17mg · 1% DV
Salad (Lemon & Sumac) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad (Lemon & Sumac)
To burn the 38 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.
What is Salad (Lemon & Sumac)?
Salad (Lemon & Sumac) is a Turkish-style chopped salad, commonly made with tomatoes, cucumber, onion and fresh herbs, then dressed generously with lemon juice and tangy sumac. The exact mix varies by household and season; parsley is a familiar addition. Its bright, sharp dressing contrasts with the crisp vegetables, making it a refreshing side for grilled meats, kebabs or beans. It also fits easily alongside a Mediterranean-style meal, and bread is often used to mop up the lemony juices. Mostly vegetables, it is light while contributing fibre and vitamin C. Add chickpeas or another legume to make it more substantial, or keep the dressing simple if you want a lighter plate.
How Nutritious Is Salad (Lemon & Sumac)?
Nutrient density
Very 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.
Satiety score
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.
Is Salad (Lemon & 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 Salad (Lemon & Sumac) Contain Allergens?
No known major allergens
Which Diets Is Salad (Lemon & 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
Salad (Lemon & Sumac) Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.