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Low-calorie source of vitamins C and K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
3 piece (medium) of Sumac scallion (45 g) has 15 calories. That works out to 34 calories per 100 g. It contains 3.5 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.3 g of fiber. Its 94.5 µg of Vitamin K covers 79% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 3 piece (medium) · 45 g
15
KCAL / 45G
Carbs
3.5g
· 1% DV
Protein
0.9g
· 2% 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 72% · Protein 19% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 8.1 mg | 0% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 0.9 g | 2% |
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 |
|---|---|---|
| 3 piece (medium) | 45 g | 15 kcal |
| 1 piece (small) | 10 g | 3 kcal |
| 1 serving (medium) | 45 g | 15 kcal |
| 1 cup (chopped) | 50 g | 17 kcal |
| 5 piece (large) | 75 g | 26 kcal |
| 1 serving (large) | 75 g | 26 kcal |
| 100 g | 100 g | 34 kcal |
| 1 cup (diced) | 100 g | 34 kcal |
Calculated from 34 calories per 100 g.
Sumac scallion is chopped scallion tossed with tangy ground sumac, usually served as a fresh side or garnish. It brings a sharp, citrusy flavor and crunch to grilled meats, kebabs, wraps, and other savory dishes.
To make sumac scallion, finely slice washed, thoroughly dried scallions and toss them with ground sumac. Serve soon after mixing so the scallions stay crisp; add salt, lemon, or herbs only if they suit the rest of the meal.
Sumac scallion goes especially well with kebabs, grilled meat, and kofta. Its tartness cuts through rich, savory food, and you can also tuck it into wraps or serve it alongside rice and other grilled vegetables.
It is better to mix sumac scallion shortly before serving. Sliced scallions release moisture and lose their crunch as they sit, so if you need to prep ahead, keep the chopped scallions and sumac separate and combine them at the last minute.
To make sumac scallion milder, soak the sliced scallions briefly in cold water, then drain and dry them well before adding sumac. Avoid a long soak, which can dull their fresh flavor and make them less crisp.
Sumac scallion is usually eaten raw. That keeps the scallions crisp and the sumac’s tart flavor fresh; you can scatter it over a cooked dish just before serving, but prolonged cooking softens its texture.
Yes, both the green tops and white parts work in sumac scallion. Slice them together for a mix of mild, fresh flavor and sharper onion bite, or use mostly green tops if you prefer a gentler taste.
Use culinary ground sumac for sumac scallion. If your sumac blend already contains salt, taste the mixture before seasoning further; blends can vary in both saltiness and tartness.
Store prepared sumac scallion in a covered container in the refrigerator and aim to eat it the same day. The scallions will gradually soften and release liquid; discard the mixture if it develops an unpleasant smell or looks spoiled.
Yes, sumac scallion can replace sumac red onion salad as a tart side for grilled food. It tastes fresher and milder, though it does not have the stronger bite and fuller texture of sliced red onion.
Vitamins
Vitamin K
94.5µg · 79% DV
Vitamin C
8.78mg · 10% DV
Folate
29.7µg · 7% DV
B2
0.04mg · 3% DV
Minerals
Copper
0.05mg · 6% DV
Manganese
0.1mg · 4% DV
Iron
0.7mg · 4% DV
Potassium ⭐
131mg · 4% DV
Sodium
8.1mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 15 calories in 3 piece (medium) (45 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 scallion is a simple preparation of chopped fresh scallions tossed with sumac, the tangy ground berry used widely in West Asian cooking. Both the crisp white bulbs and the green tops can go in, making it an easy salad component or garnish rather than a fixed recipe with one standard version.
In Turkey, it commonly suits the table alongside grilled meat, kebabs or köfte, and can be tucked into a wrap or served as part of a meze spread. Its sharp, fresh onion bite is softened by sumac’s lemony tartness. It is a light vegetable side with some fibre; 100 g provides 34 calories. Pair it with tomatoes and herbs, or add a little olive oil for a rounder finish.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.