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Onion Salad with Sumac Calories
Refreshing salad made with fresh onions, sumac, lemon, and olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Onion Salad with Sumac (80 g) has 52 calories. That works out to 65 calories per 100 g. It contains 7 g of carbs, 1 g of protein, 2.5 g of fat and 1.7 g of fiber. Its 5.6 mg of Vitamin C covers 6% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Onion Salad with Sumac Nutrition Facts
Selected: 1 serving (medium) · 80 g
52
KCAL / 80G
Carbs
7g
· 3% DV
Protein
1g
· 2% DV
Fat
2.5g
· 3% 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 51% · Protein 7% · Fat 42%
Onion Salad with Sumac nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 1.7 g | 6% |
| Protein | 1 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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How Many Calories in 1 Serving of Onion Salad with Sumac?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 52 kcal |
| 1 piece (mini) | 40 g | 26 kcal |
| 1 serving (small) | 50 g | 33 kcal |
| 1 cup (chopped) | 70 g | 46 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (chopped) | 100 g | 65 kcal |
| 1 serving (large) | 120 g | 78 kcal |
| 1 piece (jumbo) | 150 g | 98 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Onion Salad with Sumac
How do you make onion salad with sumac?
To make onion salad with sumac, thinly slice the onions, toss them with sumac and salt, and gently massage until they soften slightly. Add lemon juice and olive oil, then finish with chopped parsley if you like.
What do you serve with onion salad with sumac?
Onion salad with sumac is commonly served alongside grilled meats, kebabs, and kofta. Its sharp, tangy flavor balances rich dishes, and it also works well in wraps or with flatbread.
What kind of onion is best for onion salad with sumac?
Red onion is a popular choice for onion salad with sumac because it adds color and has a pleasantly mild sweetness when thinly sliced. White or yellow onions work too, especially after a brief soak in cold water.
Why do you massage onions for onion salad with sumac?
Massaging the onion with sumac and salt softens its texture, tones down some of its sharpness, and helps the seasoning cling to the slices. Use a gentle touch so the onion does not become crushed and watery.
How do you make onion salad with sumac less sharp?
To make onion salad with sumac less sharp, soak the thinly sliced onion briefly in cold water, then drain it thoroughly before seasoning. A long soak can wash away flavor, so keep it short.
Can you add parsley to onion salad with sumac?
Yes, chopped parsley is a common addition to onion salad with sumac. It brings a fresh, herbal note that complements the tart sumac and lemon; stir it in shortly before serving for the best texture.
Can you make onion salad with sumac ahead of time?
Yes, you can slice the onions ahead, but onion salad with sumac is best dressed close to serving. Add the lemon and olive oil later to keep the onions from softening too much, and add parsley at the end.
How long does onion salad with sumac keep in the fridge?
Onion salad with sumac keeps in a covered container in the refrigerator, but it is best eaten by the next day. The onions release liquid and lose their crispness as they sit.
Is onion salad with sumac healthy?
Yes, onion salad with sumac is a light vegetable side made with fresh onions, lemon, and olive oil. Its overall nutritional value also depends on what you serve alongside it, such as grilled meat or bread.
Does onion salad with sumac cause bloating?
It can: raw onions in onion salad with sumac may cause gas or bloating for some people. If you notice discomfort, try a smaller portion or briefly soak the sliced onions in cold water before preparing the salad.
Onion Salad with Sumac Vitamins & Minerals
Vitamins
Vitamin C
5.6mg · 6% DV
B6
0.06mg · 4% DV
Vitamin E
0.56mg · 4% DV
Folate
14.4µg · 4% DV
Minerals
Phosphorus
26mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
112mg · 3% DV
Manganese
0.07mg · 3% DV
Sodium
4.8mg · 0% DV
Onion Salad with Sumac Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Onion Salad with Sumac
To burn the 52 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.
What is Onion Salad with Sumac?
Onion Salad with Sumac brings fresh onion together with sumac, lemon juice and olive oil. It is a familiar salad in Turkish cooking, often served alongside kebabs and other grilled dishes. Sumac lends a tangy, gently fruity note, while lemon brightens the sharpness of the onion. Serve it as a crisp side with grilled meat, fish or vegetables, or tuck some into a wrap or sandwich. For a more even flavour, lightly rub the sliced onion with sumac and lemon before serving. It is a relatively light, fibre-containing side: a 100 g portion has about 65 calories. Use the olive oil sparingly if you want to keep it lighter.
How Nutritious Is Onion Salad with Sumac?
Nutrient density
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.
Satiety score
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.
Is Onion Salad with Sumac 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 Onion Salad with Sumac Contain Allergens?
No known major allergens
Which Diets Is Onion Salad with Sumac Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Onion Salad with Sumac Fat Profile
SATURATED
0.36g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.