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Refreshing, antioxidant-rich, traditional mezze
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sumac lemon onion (60 g) has 23 calories. That works out to 38 calories per 100 g. It contains 5.1 g of carbs, 0.7 g of protein, 0.2 g of fat and 1.3 g of fiber. Its 7.8 mg of Vitamin C covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 60 g
23
KCAL / 60G
Carbs
5.1g
· 2% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% 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 82% · Protein 11% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 5.1 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 23 kcal |
| 2 tablespoon (chopped) | 30 g | 11 kcal |
| 1 serving (small) | 40 g | 15 kcal |
| 1 piece (medium) | 80 g | 30 kcal |
| 1 serving (large) | 90 g | 34 kcal |
| 1 cup (chopped) | 90 g | 34 kcal |
| 100 g | 100 g | 38 kcal |
| 1 piece (large) | 120 g | 46 kcal |
Calculated from 38 calories per 100 g.
Sumac lemon onion is a raw onion side dish dressed with tart sumac, lemon juice, and usually salt. It is commonly served alongside grilled foods, and recipes may add parsley for a fresh, herbal note.
To make sumac lemon onion, thinly slice an onion, add ground culinary sumac and salt, and gently toss or massage the slices. Stir in lemon juice and let the mixture rest briefly so the sharp onion flavor softens.
Sumac lemon onion tastes tangy, savory, and pleasantly sharp, with sumac adding a fruity, citrus-like note. Red onion can bring mild sweetness, while lemon juice makes the finished side dish brighter and more acidic.
Serve sumac lemon onion with kebabs, grilled meats, falafel, or roasted vegetables. Its acidity cuts through rich or smoky flavors, and it also works as a topping for wraps, burgers, and grain bowls.
To make sumac lemon onion less pungent, soak the sliced onion in cold water for about 10 minutes, then drain and dry it before adding the seasonings. Alternatively, gently massage the slices with salt to soften their sharpness.
Yes, you can prepare sumac lemon onion ahead, but it softens as it sits and releases liquid. For the freshest texture, keep it covered in the refrigerator and make it the day you plan to serve it.
Red onion is a popular choice for sumac lemon onion because its color and mild sweetness pair well with tart sumac. White or yellow onions also work, though their sharper flavor may benefit from a brief cold-water soak.
Yes, sumac lemon onion makes a bright, crunchy topping for sandwiches and wraps, especially those filled with grilled meat, falafel, or roasted vegetables. Drain off excess lemon juice first so it does not make the bread soggy.
No, parsley is optional in sumac lemon onion. Many versions include chopped parsley for freshness, while simpler recipes rely on onion, sumac, lemon, and salt. Add parsley just before serving to keep its color and flavor lively.
There is no exact substitute for sumac in sumac lemon onion because its fruity tartness is distinctive. If you cannot find it, add a little extra lemon juice and finely grated lemon zest, knowing the flavor will be different.
Vitamins
Vitamin C
7.8mg · 9% DV
B6
0.07mg · 4% DV
Folate
10.8µg · 3% DV
B1
0.03mg · 3% DV
Minerals
Manganese
0.08mg · 3% DV
Copper
0.02mg · 2% DV
Phosphorus
17mg · 2% DV
Potassium ⭐
84mg · 2% DV
Sodium
2.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 23 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.
Sumac lemon onion is a simple Turkish-style accompaniment made with sliced raw onion, lemon juice and tangy sumac. The spice gives the onion a tart, slightly fruity edge, while lemon adds freshness. It is often served as a mezze or side with kebabs and other grilled meats, and works just as well alongside grilled fish or tucked into a wrap.
The onion stays crisp, with its sharpness balanced by the citrus and sumac. This is a light, fibre-containing side rather than a substantial dish; a 100 g serving has 38 calories. Serve it with grilled vegetables or beans, or keep the preparation especially light by relying on lemon and sumac instead of adding much oil.
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.
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
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.