Sumac (Ground)
Sumac is a tangy crimson spice ground from Rhus coriaria berries, with one of the highest antioxidant capacities of any culinary spice.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin C0.24 mg<1% DV
- Vitamin A0.60 iu<1% DV
- Manganese0.06 mg3% DV
- Iron0.24 mg1% DV
- Copper0.01 mg1% DV
- Magnesium3.6 mg<1% DV
- Calcium6.8 mg<1% DV
- Zinc0.05 mg<1% DV
- Potassium14.0 mg<1% DV
- Phosphorus2.4 mg<1% DV
- Sodium0.80 mg<1% DV
- Saturated Fat0.02 g
- Anthocyanins~4.0 mg
- Polyphenols~3.0 mg
Score · 96/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese130% DV
- Iron67% DV
- Copper56% DV
- Magnesium43% DV
- Calcium26% DV
Overview
Sumac is a deep-crimson, intensely tart spice made from the dried and ground drupes of the Rhus coriaria shrub, a staple of Middle Eastern and Levantine kitchens. Its bright, lemony astringency comes from a high content of organic acids alongside an extraordinary load of polyphenols, gallic acid and its derivatives, hydrolyzable tannins (gallotannins), and red-purple anthocyanins, which give sumac one of the highest measured antioxidant (ORAC) capacities of any spice. Nutritionally it provides fiber, potassium (~700 mg/100g), and modest iron and calcium, though it is consumed in small quantities. Sumac is dusted over hummus, grilled meats and kebabs, fattoush salad, and rice, and is a defining component of the za'atar blend. Its acidity makes it a useful salt-free way to brighten dishes, and emerging research links its polyphenols to favorable effects on glycemic and lipid markers. Published compositional values vary; figures here are best-estimate per 100g of the ground spice.
Health Benefits (3)
- Delivers exceptional antioxidant capacitymoderateGallic acid, gallotannins, and anthocyanins scavenge free radicals and chelate pro-oxidant metals, among the highest ORAC values of any spice
- Supports glycemic and lipid controlmoderateSumac polyphenols have been associated in trials with reduced fasting glucose, improved insulin sensitivity, and lower LDL oxidation
- Provides anti-inflammatory and antimicrobial activitylimitedTannins and gallic acid inhibit inflammatory mediators and disrupt microbial membranes
Food Pairings
- ·Use in place of lemon or salt because its tartness brightens dishes without sodium
- ·Sprinkle over fat-containing dishes like grilled meats and yogurt dips where its polyphenols and acidity cut richness
Practical Tips
- ·Add at the end or as a finishing dust to preserve its tart polyphenols and color
- ·Store airtight away from light and heat because ground sumac loses color and tang within months
- ·Buy pure ground sumac because some blends are cut with salt
Optimal Timing
Sumac's polyphenols have no circadian dependency; pairing with carbohydrate-containing meals may aid glycemic response.
Negligible calories as used; fasting-compatible.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower sumac (ground) is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about sumac (ground)
What is sumac (ground)?
Sumac (Ground) is classified as a herbs & spices. Sumac is a tangy crimson spice ground from Rhus coriaria berries, with one of the highest antioxidant capacities of any culinary spice.
Is sumac (ground) healthy?
Sumac (Ground) scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Iron, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is sumac (ground) high in protein?
Not particularly. A 2 g serving provides about 0.1 g of protein (~0% of the 50 g daily value).
Is sumac (ground) high in fiber?
Not really. A 2 g serving provides about 0.6 g of fiber (~2% of the 28 g daily value).
Is sumac (ground) keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.8 g of net carbs (1.4 g total minus 0.6 g fiber).
When is the best time to eat sumac (ground)?
Best any time of day. Sumac's polyphenols have no circadian dependency; pairing with carbohydrate-containing meals may aid glycemic response.
How much sumac (ground) should I eat?
A typical serving is around 2 g (~7 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sumac (ground) alongside several other herbs & spices sources.
What pairs well with sumac (ground)?
Sumac (Ground) pairs nicely with: Use in place of lemon or salt because its tartness brightens dishes without sodium; Sprinkle over fat-containing dishes like grilled meats and yogurt dips where its polyphenols and acidity cut richness.
Supplements that mirror Sumac (Ground)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients sumac (ground) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Sumac (Ground)
These are the nutrients sumac (ground)contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.