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Thinly sliced purple-red onions are tossed with a deep burgundy sumac coating and flecks of chopped green parsley, piled loosely on a plate.
●Low GI

Sumac onion salad Calories

Low-calorie onion salad with sumac and tangy flavor

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

52kcal

GI

15low

POTASSIUM · 100 G

155mg

FIBER · 100 G

2.1g

Quick answer

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.

Sumac onion salad Nutrition Facts

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%

Sumac onion salad nutrition facts table · 1 serving (medium) (80 g)

NutrientAmount% DV
Calories42 kcal
Total fat0.4 g1%
Saturated fat0.06 g0%
Trans fat0 g
Sodium96 mg4%
Total carbohydrate9 g3%
Fiber1.7 g6%
Protein0.9 g2%

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 salad?

ServingAmountCalories
1 serving (medium)80 g42 kcal
1 tablespoon (shredded)12 g6 kcal
2 tablespoon (shredded)24 g12 kcal
½ cup (shredded)45 g23 kcal
1 serving (small)50 g26 kcal
1 cup (shredded)90 g47 kcal
100 g100 g52 kcal
1 serving (large)130 g68 kcal
1 piece (whole)160 g83 kcal

Calculated from 52 calories per 100 g.

Frequently Asked Questions About Sumac onion salad

How do you make sumac onion salad?

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.

What does sumac add to sumac onion salad?

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.

What kind of onion is best for sumac onion salad?

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.

What do you serve with sumac onion salad?

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.

How do you make sumac onion salad less sharp?

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.

Can you make sumac onion salad ahead of time?

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.

Why is my sumac onion salad watery?

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.

Can you use vinegar instead of lemon in sumac onion salad?

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.

Can you use sumac berries in sumac onion salad?

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.

How long does sumac onion salad keep in the fridge?

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.

Sumac onion salad Vitamins & Minerals

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

Sumac onion salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.6
Low

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

How to Burn Off Sumac onion salad

To burn the 42 calories in 1 serving (medium) (80 g):

🚶

10min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

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 salad?

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.

How Nutritious Is Sumac onion salad?

Nutrient density

Medium

52/ 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 salad 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 salad 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 salad 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 salad Fat Profile

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.