5 Health Benefits of Sumac—and How to Cook With It (2024)

If you hear the word "sumac" and immediately think of poison ivy, don't! Poison sumac is a different plant, which has white berries—whereas the sumac used for cooking is a deep, dark red color. If you grew up in a Middle Eastern household or enjoying Middle Eastern cuisine, however, you probably have a very different sumac story to tell—and know this flavorful ingredient well.

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What Is Sumac?

Sumac is an ancient herb made from ruby-colored berries that are ground into a beautiful, coarse powder bursting with color, flavor, and healthy antioxidants. This delicious ingredient has been underappreciated in American cooking for centuries, but it’s a staple—and often the secret ingredient—in endless Middle Eastern mezzes, salads, rice dishes, stews, and kebabs, says Tenny Avanesian, an Armenian-American food entrepreneur and the founder of Lemonette.

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Sumac is also the primary element and focal point of za'atar, a popular Middle-Eastern spice blend of sumac, oregano, thyme, sesame seeds, and marjoram. And thanks to its beautiful, deep red color, sumac is the perfect finishing touch for dips, vegetables, grains, and more.

What Does Sumac Taste Like?

Sumac has a tart, slightly sharp, lemony flavor, describes Christina Manian, RDN, registered dietitian nutritionist and writer. “It also has floral notes and a slight sweetness that make it a delicious and interesting addition to many dishes, either in combination with or in place of citrus fruits like lemon or lime,” she says.

"You'll know it as a souring agent that's an excellent substitute for lemon or vinegar, and great to use on kebabs, fish, or chicken," Avanesian adds. "It's been used to add tangy, fresh flavors in Lebanese, Syrian, Armenian, and Iranian cooking for many millennia, and you could not walk through a street food marketplace of centuries past (even today) without seeing it everywhere around you."

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Sumac Health Benefits

While Manian says it's difficult to find formal nutrition facts from a reputable source online, she points to evidence which finds "sumac ton be a food source of fiber, unsaturated fats, vitamin C, vitamin A, and certain B vitamins."

1. It has some fiber.

"Fiber supports healthy digestion, gut microbiome health, heart health, blood sugar regulation, and stable energy levels," Manian says.

2. It contains heart-healthy fats.

Fat—the beneficial kind—is a friend. Manian explains that unsaturated fats also support heart health, blood sugar management, and overall cell health.

3. It's source of vitamins C, A, and B.

"Vitamins C and A are antioxidants that help reduce inflammation in the body and prevent both acute and chronic illness," says Manian. She adds that vitamin C plays a role in synthesizing collagen for healthy skin, and vitamin A promotes eye health.

4. It fights inflammation with powerful antioxidants.

Sumac is one of the most powerful anti-inflammatory spices out there. It ranks high on the ORAC chart, which means it's packed with antioxidants and has the ability to neutralize free radicals that can cause cancer, heart disease, and signs of aging. The antioxidant properties in sumac come from both "a variety of plant compounds, like polyphenols and flavonoids, in combination with vitamins A and C," Manian adds.

5. It's been positively linked to metabolic health, cardiovascular health, and blood sugar regulation.

One study showed that daily intake of sumac for three months will lower the risk of cardiovascular disease among people with type 2 diabetes. Another found "sumac intake significantly decrease[d] fasting blood sugar, insulin, and insulin resistance," though more diverse and robust research is needed to support these results.

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Tips for Cooking With Sumac

Replace or enhance citrus and acids with sumac.

Sumac is ideally used in place of (or in addition to) lemon juice or lemon zest in dishes like salads, hummus, protein marinades, dressings, tzatziki, or baba ganoush.

Add brightness to grains, legumes, and breads.

You can also sprinkle it atop basmati rice, grain salads, pita chips, or any type of flatbread (or use it as a way to pump up the flavor of store-bought breads, crackers, or chips).

Season mouthwatering veggies, meats, plant-proteins, or snacks.

Add it to roasted vegetables or incorporate it into roasted nuts. Rub sumac on meat, fish, or poultry—if you're grilling them, even better.

Mix it with mint for a classic Middle Eastern–inspired combo.

Sumac also goes extremely well with mint. “Two salads in particular, Shirazi Salad (in Iranian cuisine) and the Fattoush Salad (in Arabic cuisine), both add sumac and mint to their dressings," Tenny says.

Recipes With Sumac

Red Lentil Soup With Lemon And Dill

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Scorched Sugar Snap Peas And Burrata Salad

Lemony Chopped Salad With Pita

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Butternut Squash Tartines

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Mediterranean Chicken With Herby Pita Salad

Crispy Chicken With Roasted Radishes

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Frequently Asked Questions

What’s the difference between sumac and poison sumac?

“Sumac and poison sumac, while related, are different plants,” Manian explains. Though she doesn’t recommend foraging for sumac to be on the safe side, she adds that it’s actually easy to distinguish between the two: Poison sumac has white or light-green berries, and the edible sumac used in cooking features dark, red-colored berries.
Is sumac very spicy?

Nope, it’s not hot or spicy. It’s a flavorful seasoning that’s often referred to as a spice, but sumac generally is not spicy. Instead, it’s quite sour or tart, Manian says.
Can anyone eat sumac?

According to Manian, the plant that sumac comes from is distantly related to the plants that produce cashews and mangoes. “So if an individual is allergic to those, I would [recommend they] avoid sumac as well,” Manian notes. At the very least, speak to your doctor or an allergist before consuming sumac.