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Ayran and şalgam mix Calories
Salty fermented yogurt and shalgam beverage blend with probiotic potential
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Ayran and şalgam mix (240 g) has 67 calories. That works out to 28 calories per 100 g. It contains 5.5 g of carbs, 3.4 g of protein, 2.6 g of fat and 0.5 g of fiber. Its 0.5 µg of B12 covers 22% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Ayran and şalgam mix Nutrition Facts
Selected: 1 cup (medium) · 240 g
67
KCAL / 240G
Carbs
5.5g
· 2% DV
Protein
3.4g
· 7% DV
Fat
2.6g
· 3% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 23% · Fat 40%
Ayran and şalgam mix nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 67 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.07 g | |
| Sodium | 768 mg | 33% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 3.4 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Ayran and şalgam mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 67 kcal |
| 1 teaspoon (small) | 5 g | 1 kcal |
| 1 tablespoon (small) | 15 g | 4 kcal |
| 100 g | 100 g | 28 kcal |
| 1 cup (small) | 200 g | 56 kcal |
| 1 bottle (small) | 250 g | 70 kcal |
| 1 cup (large) | 300 g | 84 kcal |
| 1 bottle (medium) | 330 g | 92 kcal |
| 1 serving (large) | 400 g | 112 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Ayran and şalgam mix
What is ayran and şalgam mix?
Ayran and şalgam mix is a Turkish drink made by combining ayran, a salted yogurt drink, with fermented şalgam juice, usually made from turnip or purple carrot. It tastes tangy, savory, and refreshing.
How do you make ayran and şalgam mix?
To make ayran and şalgam mix, pour both drinks into a glass and stir. There is no fixed recipe: use more ayran for a milder, creamier drink, or more şalgam juice for a sharper, saltier flavor.
What does ayran and şalgam mix taste like?
Ayran and şalgam mix tastes tangy and salty, combining ayran’s creamy yogurt flavor with şalgam’s distinctive fermented sharpness. The amount and heat of the şalgam juice can make the drink noticeably stronger or milder.
Is ayran and şalgam mix served with kebab?
Yes, ayran and şalgam mix is a natural match for kebabs and other savory Turkish dishes. Its tangy, salty flavor complements grilled meat, though it is also enjoyed with spicy foods and other filling meals.
Can you make ayran and şalgam mix with spicy şalgam juice?
Yes, you can use spicy şalgam juice in ayran and şalgam mix. Ayran softens the heat but does not remove it, so start with a small amount of spicy juice and add more to taste.
What ratio of ayran to şalgam juice works best in ayran and şalgam mix?
There is no single best ratio for ayran and şalgam mix. A larger share of ayran gives a gentler, creamier result, while adding more şalgam juice makes the fermented flavor and saltiness more pronounced.
Does ayran and şalgam mix contain probiotics?
It may contain live cultures if the ayran and şalgam juice were made with live cultures and have not been heat-treated. Mixing the drinks does not guarantee a probiotic effect, and processing can reduce or eliminate live cultures.
Is ayran and şalgam mix high in sodium?
It can be salty because both ayran and şalgam juice may contain added salt. To make ayran and şalgam mix less salty, choose lower-salt versions of the drinks and use a greater proportion of ayran.
How should you store leftover ayran and şalgam mix?
Keep leftover ayran and şalgam mix covered in the refrigerator and drink it as soon as practical, preferably the same day. Follow the storage directions for the opened drinks, and discard the mix if it has been left unrefrigerated for a long time.
Is ayran and şalgam mix different from drinking ayran on its own?
Yes. Ayran and şalgam mix has the tangy, distinctive flavor of fermented şalgam juice and is usually saltier than ayran alone. Ayran on its own has a simpler, milder yogurt taste without the şalgam aroma.
Ayran and şalgam mix Vitamins & Minerals
Vitamins
B12
0.53µg · 22% DV
B2
0.19mg · 15% DV
Biotin
2.88µg · 10% DV
B5
0.43mg · 9% DV
Minerals
Sodium
768mg · 33% DV
Phosphorus
115mg · 16% DV
Calcium
149mg · 15% DV
Iodine
19µg · 13% DV
Potassium ⭐
228mg · 7% DV
Ayran and şalgam mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ayran and şalgam mix
To burn the 67 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Ayran and şalgam mix?
Ayran and şalgam mix combines ayran—a savoury drink made with yoghurt, water and salt—with şalgam, a tangy fermented drink usually made from black carrots. It brings together two familiar Turkish drinks rather than a single traditional recipe, and blends their tart, salty flavours.
Served chilled, it is a lively match for kebabs, grilled meats and spicy dishes in Turkey. The ayran softens şalgam’s sharper sourness, while the mix stays thinner than yoghurt and pleasantly savoury. It is a light, mostly fluid drink, with 28 calories per 100 g. If you prefer a milder or less salty taste, mix it with extra plain ayran and serve cold.
How Nutritious Is Ayran and şalgam mix?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Ayran and şalgam mix 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 Ayran and şalgam mix Contain Allergens?
Contains these allergens:
Which Diets Is Ayran and şalgam mix Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ayran and şalgam mix Fat Profile
SATURATED
1.68g
MONOUNSATURATED
0.67g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.