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Thinly sliced purple-red onion rings are piled in a small dish, their glossy strands dusted with deep burgundy sumac and scattered with chopped green parsley.
●Low GI

Sumac Onion Meze Calories

Refreshing, antioxidant-rich, traditional meze

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

55kcal

GI

20low

POTASSIUM · 100 G

120mg

FIBER · 100 G

2.2g

Quick answer

1 serving (medium) of Sumac Onion Meze (60 g) has 33 calories. That works out to 55 calories per 100 g. It contains 6.3 g of carbs, 0.7 g of protein, 0.6 g of fat and 1.3 g of fiber. Its 4.2 mg of Vitamin C covers 5% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

Sumac Onion Meze Nutrition Facts

Selected: 1 serving (medium) · 60 g

33

KCAL / 60G

Carbs

6.3g

· 2% DV

Protein

0.7g

· 1% DV

Fat

0.6g

· 1% 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 75% · Protein 8% · Fat 17%

Sumac Onion Meze nutrition facts table · 1 serving (medium) (60 g)

NutrientAmount% DV
Calories33 kcal
Total fat0.6 g1%
Saturated fat0.08 g0%
Trans fat0 g
Sodium3 mg0%
Total carbohydrate6.3 g2%
Fiber1.3 g5%
Protein0.7 g1%

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 Sumac Onion Meze?

ServingAmountCalories
1 serving (medium)60 g33 kcal
1 tablespoon (medium)15 g8 kcal
2 tablespoon (large)30 g17 kcal
1 serving (small)40 g22 kcal
1 piece (medium)50 g28 kcal
1 serving (large)90 g50 kcal
100 g100 g55 kcal
1 cup (medium)100 g55 kcal

Calculated from 55 calories per 100 g.

Frequently Asked Questions About Sumac Onion Meze

What is Sumac Onion Meze?

Sumac Onion Meze is a Turkish side dish of thinly sliced raw onion tossed with sumac, often with parsley and salt. Its tangy, fresh flavor makes it a familiar accompaniment to grilled meat and kebabs.

How do you make Sumac Onion Meze?

Sumac Onion Meze is made by thinly slicing onion, tossing it with sumac and salt, then mixing in chopped parsley. Gently massage the onion to soften its sharpness; lemon juice is an optional addition.

What do you serve with Sumac Onion Meze?

Sumac Onion Meze is commonly served alongside Turkish kebabs, grilled meat, and köfte. You can also tuck it into a lavash wrap, where its tart crunch balances rich, savory fillings.

How do you make the onions less sharp in Sumac Onion Meze?

To make the onions less sharp in Sumac Onion Meze, slice them thinly and gently rub them with salt and sumac. Squeeze out excess liquid before adding parsley so the meze stays crisp rather than watery.

Which onions are best for Sumac Onion Meze?

Red onions are a popular choice for Sumac Onion Meze because their color and mild sweetness pair well with sumac. White or yellow onions also work; slice them thinly and massage them with salt to mellow their bite.

Is Sumac Onion Meze cooked or served raw?

Sumac Onion Meze is traditionally served raw, not cooked. Thin slicing and rubbing the onion with salt and sumac soften its texture while preserving its fresh crunch; cooking it gives the dish a sweeter, different character.

Can you make Sumac Onion Meze ahead of time?

You can make Sumac Onion Meze a little ahead, but it is best close to serving because sliced onion releases liquid as it sits. For a fresher texture, prepare the onion first and stir in the parsley shortly before serving.

How long does Sumac Onion Meze last in the fridge?

Sumac Onion Meze keeps in a covered container in the refrigerator, but its texture is best when eaten by the next day. The onion gradually softens and releases liquid, so drain excess liquid before serving leftovers.

Is Sumac Onion Meze the same as Turkish onion salad?

Sumac Onion Meze is one Turkish-style onion salad, distinguished by its sumac seasoning and frequent pairing with kebabs. The broader term “onion salad” can describe many versions that use different herbs, dressings, or vegetables.

Can you put Sumac Onion Meze in a kebab wrap?

Yes, Sumac Onion Meze works well in a kebab wrap. Add a modest layer with the grilled meat and lavash; its tart onion flavor cuts through the meat’s richness without needing a separate dressing.

Sumac Onion Meze Vitamins & Minerals

Vitamins

Vitamin C

4.2mg · 5% DV

Biotin

0.9µg · 3% DV

B6

0.05mg · 3% DV

Folate

10.8µg · 3% DV

Minerals

Copper

0.02mg · 2% DV

Phosphorus

17mg · 2% DV

Potassium ⭐

72mg · 2% DV

Calcium

19mg · 2% DV

Sodium

3mg · 0% DV

Sumac Onion Meze Glycemic Index

GLYCEMIC INDEX

20
Low
0 Low5570100

GLYCEMIC LOAD

1.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sumac Onion Meze

To burn the 33 calories in 1 serving (medium) (60 g):

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

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 Sumac Onion Meze?

Sumac onion meze is a Turkish side dish made by tossing thinly sliced onion with sumac, a tangy, fruity spice. Recipes may also include parsley, lemon juice or a little olive oil. The onion stays crisp, while the sumac adds a bright, tart flavour.

In Turkey, it commonly appears alongside kebabs and grilled meats, or as part of a spread of small meze dishes. You can spoon it onto bread or serve it beside a main course; its sharpness is especially welcome with rich, savoury food. It is a light, fibre-containing choice, with 55 calories per 100 g. For a milder bite, briefly soak the sliced onion in cold water, then drain it well before mixing.

How Nutritious Is Sumac Onion Meze?

Nutrient density

Medium

55/ 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 Sumac Onion Meze 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 Sumac Onion Meze 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 Sumac Onion Meze Good For?

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

Sumac Onion Meze Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.