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Sumaz Calories
Tangy ground spice with useful mineral content.
CALORIES
GI
POTASSIUM
FIBER
Sumaz Nutrition Facts
Selected: 100 g
239
KCAL / 100G
Carbs
34.5g
· 52%
Protein
10.8g
· 16%
Fat
9.5g
· 32%
Fiber
11g
Sumaz Vitamins & Minerals
Vitamins
B6
1.1mg · 65% DV
B2
0.46mg · 35% DV
B5
0.5mg · 10% DV
Vitamin E
1.5mg · 10% DV
Minerals
Iron
22mg · 122% DV
Copper
1mg · 111% DV
Potassium ⭐
1880mg · 55% DV
Manganese
1mg · 43% DV
Sumaz Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sumaz 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 Sumaz Contain Allergens?
No known major allergens
Which Diets Is Sumaz Good For?
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
Sumaz Fat Profile
SATURATED
1.3g
MONOUNSATURATED
2.1g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 38.8:1
Above the ideal 4:1 (38.8:1).
Foods Similar to Sumaz
Sumaz — Frequently Asked Questions
How many calories are in sumac?
Sumac provides 239 calories per 100 grams. It is usually used in much smaller amounts as a spice.
Is sumac high in protein?
Sumac contains 10.8 grams of protein per 100 grams. This gives it a notable protein contribution for a spice.
How many carbs does sumac have?
Sumac has 34.5 grams of carbohydrates per 100 grams. Its glycemic index is 10, which is considered low.
Is sumac a good source of fiber?
Sumac contains 11 grams of fiber per 100 grams. It can add a small amount of fiber when used to season foods.
Can you eat sumac on a keto diet?
Yes, sumac is compatible with a keto diet. It can be used in modest amounts to add tangy flavor to meals.
Does sumac raise blood sugar?
Sumac has a glycemic index of 10, making it a low-GI spice. This indicates a lower glycemic impact than foods with a high GI.
Is sumac gluten-free?
Yes, sumac is listed as compatible with a gluten-free diet. If you need to avoid gluten strictly, check the package for cross-contact information.
Is sumac vegan?
Yes, sumac is suitable for vegan and vegetarian diets. It is also compatible with Paleo, Mediterranean, Flexitarian, and Sattvik eating patterns.
How much fat is in sumac?
Sumac contains 9.5 grams of fat per 100 grams. Since it is generally used as a seasoning, typical use may contribute only a small amount of fat.
Is sumac processed?
Sumac is classified as minimally processed. This means it is less processed than heavily processed food products.
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Nutrition data compiled from USDA FoodData Central and scientific sources.