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Low-calorie onion salad with sumac and tangy flavor
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sumac onion salad (80 g) has 42 calories. That works out to 52 calories per 100 g. It contains 9 g of carbs, 0.9 g of protein, 0.4 g of fat and 1.7 g of fiber. Its 5.2 mg of Vitamin C covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 80 g
42
KCAL / 80G
Carbs
9g
· 3% DV
Protein
0.9g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 8% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 1.7 g | 6% |
| 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 |
|---|---|---|
| 1 serving (medium) | 80 g | 42 kcal |
| 1 tablespoon (shredded) | 12 g | 6 kcal |
| 2 tablespoon (shredded) | 24 g | 12 kcal |
| ½ cup (shredded) | 45 g | 23 kcal |
| 1 serving (small) | 50 g | 26 kcal |
| 1 cup (shredded) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (large) | 130 g | 68 kcal |
| 1 piece (whole) | 160 g | 83 kcal |
Calculated from 52 calories per 100 g.
To make sumac onion salad, thinly slice an onion and toss it with ground sumac, salt, lemon juice, and, if you like, chopped parsley. Let it sit briefly before serving so the onion takes on the tart, fragrant seasoning.
Sumac gives sumac onion salad a tart, citrus-like flavor and a deep reddish color. It seasons the onion without making the salad taste like a typical vinegar pickle; taste before adding extra lemon or salt.
Red onion is a popular choice for sumac onion salad because it adds color and often tastes milder than yellow onion. Yellow onion works too; slice it thinly and salt it briefly if you want to soften its sharp bite.
Sumac onion salad is a classic match for grilled meats, especially Turkish kebabs, and it also works well in wraps or alongside grilled chicken. Its bright acidity cuts through rich, smoky foods and adds crunch to the plate.
To make sumac onion salad less sharp, massage the sliced onion with salt, then rinse it under cold water and drain well. This removes some of the pungency; skip the rinse if you want a stronger onion flavor.
Yes, you can prepare sumac onion salad shortly before serving and let it rest so the sumac and lemon flavor the onion. For the freshest texture, add the salt and lemon closer to serving and mix in parsley at the end.
Sumac onion salad turns watery because salt and acidic dressing draw moisture out of the sliced onion. Add the seasoning shortly before serving, or drain the onion after it rests, to keep the salad from pooling liquid.
Yes, you can use a little vinegar instead of lemon in sumac onion salad, though it gives the dish a sharper, less citrusy taste. Add it gradually so the vinegar does not overpower the sumac and onion.
Ground sumac is the usual choice for sumac onion salad because it coats the onion evenly and releases its tart flavor. Whole berries are tough and are not a practical substitute unless ground first and strained if coarse.
Sumac onion salad is best eaten fresh, but leftovers can be refrigerated in a covered container and eaten within a day. The onion softens and releases more liquid as it sits, so drain off excess dressing before serving.
Vitamins
Vitamin C
5.2mg · 6% DV
B6
0.09mg · 5% DV
Folate
14.4µg · 4% DV
B1
0.03mg · 3% DV
Minerals
Manganese
0.11mg · 5% DV
Copper
0.04mg · 4% DV
Sodium
96mg · 4% DV
Potassium ⭐
124mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 42 calories in 1 serving (medium) (80 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 salad is a simple salad from Turkish cooking, made with finely sliced onions tossed with sumac for its tart, fruity sharpness. Parsley is a common addition, and recipes may include lemon or another souring ingredient. The onions stay crisp, while the sumac softens their bite and gives the salad its distinctive tang.
In Turkey, it is often served alongside kebabs and other grilled foods, tucked into wraps, or offered as part of a mezze spread. It is a light, low-fat accompaniment; a 100 g portion has 52 calories. For a gentler onion flavour, briefly soak the sliced onions in cold water and drain them well before mixing with the sumac.
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
0.06g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.