Herbs & Spices
Sumac (Ground)
96Health
Score
A+Score
Sumac is a tangy crimson spice ground from Rhus coriaria berries, with one of the highest antioxidant capacities of any culinary spice.
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Why Sumac (Ground) scores 96
Nutrient density33
Protein quality6
Fiber content10
Healthy fats9
Bioactive compounds14
Glycemic impact10
Top nutrients
Manganese130.4Iron66.7Copper55.6Magnesium42.9Calcium26.2
Nutrition
per_100g
330
Calories
5g
Protein
68g
Carbs
7g
Fat
30g
Fiber
Health benefits
Delivers exceptional antioxidant capacity
moderate evidenceGallic acid, gallotannins, and anthocyanins scavenge free radicals and chelate pro-oxidant metals, among the highest ORAC values of any spice
Supports glycemic and lipid control
moderate evidenceSumac polyphenols have been associated in trials with reduced fasting glucose, improved insulin sensitivity, and lower LDL oxidation
Provides anti-inflammatory and antimicrobial activity
limited evidenceTannins and gallic acid inhibit inflammatory mediators and disrupt microbial membranes
Pairs well 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
Practical tips
- ·Best timing: anytime
- ·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
