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Refreshing, antioxidant-rich, traditional meze
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 33 kcal |
| 1 tablespoon (medium) | 15 g | 8 kcal |
| 2 tablespoon (large) | 30 g | 17 kcal |
| 1 serving (small) | 40 g | 22 kcal |
| 1 piece (medium) | 50 g | 28 kcal |
| 1 serving (large) | 90 g | 50 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (medium) | 100 g | 55 kcal |
Calculated from 55 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 33 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 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.
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
0.08g
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.