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Sumac (Ground)
Herbs & Spices

Sumac (Ground)

88
Health
ScoreA

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 88

Nutrient density22
Protein quality6
Fiber content10
Healthy fats4
Bioactive compounds14
Glycemic impact10
Top nutrients

% Daily Value per a pinch (2 g)

Manganese 2.6%Iron 1.3%Copper 1.1%Magnesium 0.9%Calcium 0.5%

Nutrition

per_100g

330
Calories
5g
Protein
68g
Carbs
7g
Fat
30g
Fiber

Health benefits

Delivers exceptional antioxidant capacity

moderate evidence

Gallic 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 evidence

Sumac polyphenols have been associated in trials with reduced fasting glucose, improved insulin sensitivity, and lower LDL oxidation

Provides anti-inflammatory and antimicrobial activity

limited evidence

Tannins 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: Sumac's polyphenols have no circadian dependency; pairing with carbohydrate-containing meals may aid glycemic response.
  • ·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

Related foods

Celery Seed
97
Cilantro (Dried)
97
Cinnamon (Ground)
97
Turmeric (Ground)
97
Cayenne Pepper
96
Crushed Red Pepper Flakes
96

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