Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Sumalak Calories
Traditional Nowruz dessert, made from wheat and oil, source of fiber and B vitamins
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Sumalak has 180 calories. It contains 32 g of carbs, 4.5 g of protein, 4.5 g of fat and 3.5 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Sumalak Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
32g
· 12% DV
Protein
4.5g
· 9% DV
Fat
4.5g
· 6% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 10% · Fat 21%
Sumalak nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 32 g | 12% |
| Fiber | 3.5 g | 13% |
| Protein | 4.5 g | 9% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Sumalak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 180 kcal |
| 2 tablespoon (medium) | 40 g | 72 kcal |
| 1 piece (small) | 50 g | 90 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 120 g | 216 kcal |
| 1 piece (large) | 150 g | 270 kcal |
| 1 cup (medium) | 200 g | 360 kcal |
| 1 serving (large) | 200 g | 360 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Sumalak
What is sumalak, and where does it come from?
Sumalak is a thick, traditional sweet made from sprouted wheat and associated with Nowruz in Central Asia, particularly Uzbekistan and Tajikistan. It is cooked slowly in a large pot, often as a communal celebration rather than an everyday dessert.
What does sumalak taste like?
Sumalak tastes mildly sweet, earthy and somewhat malty, with a thick, smooth-to-grainy texture. Its sweetness usually comes from the sprouted wheat and slow cooking, so it may taste less sugary than desserts made with added sugar.
Why does sumalak take so long to cook?
Sumalak is cooked slowly so the sprouted-wheat mixture thickens and develops its characteristic sweetness without scorching. Traditional batches are large and are stirred for hours, often overnight, which is why preparing it is commonly a shared Nowruz activity.
Is sugar added to sumalak?
Traditional sumalak often has no added sugar; its gentle sweetness develops from the sprouted wheat during preparation and slow cooking. Some household or commercial versions may be sweetened differently, so recipes can vary.
Why are stones put in sumalak?
Clean stones are traditionally placed in the cooking pot as part of sumalak-making customs, and finding one in a serving is considered lucky in some communities. The stones are not an ingredient and should be removed rather than eaten.
How do people eat sumalak during Nowruz?
People commonly share sumalak with family, neighbors and guests during Nowruz celebrations. In many communities, making it is as important as eating it: people gather around the large pot, take turns stirring and distribute the finished sweet.
Is sumalak served warm or cold?
Sumalak is often allowed to cool and served at room temperature or chilled, when its thick texture is easy to spoon. Some households enjoy it while still warm, so the serving temperature depends on local and family custom.
Can you freeze sumalak?
Yes, sumalak can be frozen in airtight, portion-sized containers. Thaw it in the refrigerator and stir it before serving; freezing may slightly change its texture, so it may not be quite as smooth as freshly made sumalak.
How can you tell if sumalak has gone bad?
Discard sumalak if it develops mold, an unexpectedly sour or unpleasant smell, or a noticeable change in texture. Because it is a moist cooked food, refrigerate leftovers promptly in a covered container rather than leaving them out for an extended time.
Can you make sumalak without oil?
Some cooks adapt sumalak with less oil or leave it out, but the result may have a different texture and can be more likely to stick during cooking. Traditional recipes commonly include oil, so frequent stirring and low heat remain important.
Sumalak Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
B6
0.13mg · 8% DV
B3
1.2mg · 8% DV
B5
0.35mg · 7% DV
Minerals
Manganese
0.7mg · 30% DV
Copper
0.15mg · 17% DV
Phosphorus
90mg · 13% DV
Selenium
5µg · 9% DV
Potassium ⭐
110mg · 3% DV
Sodium
2mg · 0% DV
Sumalak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sumalak
To burn the 180 calories in 100 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 Sumalak?
Sumalak is a traditional Central Asian Nowruz sweet made from sprouted wheat, usually cooked slowly with oil until it becomes a thick, smooth mixture. In Uzbekistan and neighbouring parts of the region, preparing it in a large shared pot is part of the seasonal celebration and can bring a community together.
Its flavour is gently sweet and grainy, with a soft, dense texture. It is commonly shared in small portions during Nowruz; outside its home region, it can be served as a distinctive festive dessert alongside tea. Sumalak provides fibre and B vitamins, and its wheat-based character makes it more substantial than many sweets. For a lighter serving, keep the portion modest or pair it with fresh fruit.
How Nutritious Is Sumalak?
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 Sumalak 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 Sumalak Contain Allergens?
No known major allergens
Which Diets Is Sumalak Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sumalak Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
Compare Sumalak
Foods Similar to Sumalak
Have another question about Sumalak?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.