1 cup (medium) of Ayran Aşı (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 16.6 g of carbs, 4.4 g of protein, 2.4 g of fat and 2.2 g of fiber. Its 0.2 mg of B2 covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Ayran Aşı?

Ayran Aşı is a traditional Turkish yogurt soup, especially associated with eastern Anatolia. It is made by thinning yogurt or ayran with water and combining it with wheat and chickpeas; herbs such as mint add fragrance. Recipes vary by region, and the soup may be served either cold or warm.

In Turkey, the chilled version is a refreshing choice on hot days, eaten as a light lunch or supper. Its gentle tang and creamy broth contrast with the tender, plump grains and chickpeas. Yogurt, legumes and wheat give it a satisfying mix of nutrients without making it feel heavy. Serve it well chilled with a little extra mint, or pair it with bread for a more substantial meal.

Ayran Aşı Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.3g

· 3% DV

Protein

2.2g

· 4% DV

Fat

1.2g

· 2% DV

Fiber

1.1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 63% · Protein 17% · Fat 20%

Ayran Aşı Vitamins & Minerals

Vitamins

0.12mg · 9% DV

B12

0.18µg · 8% DV

Biotin

2.2µg · 7% DV

0.3mg · 6% DV

Minerals

Sodium

180mg · 8% DV

Calcium

70mg · 7% DV

Iodine

7µg · 5% DV

Selenium

2.7µg · 5% DV

How Nutritious Is Ayran Aşı?

Nutrient density

Medium

45/ 100

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

43/ 100

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.

Ayran Aşı Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

4.6

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ayran Aşı

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Ayran Aşı 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 Aşı Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Ayran Aşı Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Ayran Aşı Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Ayran Aşı

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🥒

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🧀

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🧀

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🥛

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64 kcal

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61 kcal

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Frequently Asked Questions About Ayran Aşı

What is Ayran Aşı?

Ayran Aşı is a Turkish yogurt-based soup made with wheat, often chickpeas, and fresh herbs such as mint. It is commonly served cold, making it a refreshing dish that is quite different from a thin yogurt drink.

How do you make Ayran Aşı?

To make Ayran Aşı, cook the wheat and chickpeas until tender, then cool them before stirring them into a mixture of yogurt and water or ayran. Add mint and salt to taste. Cooling the grains first helps keep the yogurt mixture smooth.

Is Ayran Aşı served hot or cold?

Ayran Aşı is most often served cold, particularly in warm weather. Recipes vary by region and household, but the chilled version is the best-known style; let it cool before serving so the yogurt stays creamy.

Where does Ayran Aşı come from?

Ayran Aşı is associated with eastern Turkey and neighboring regional food traditions. There is no single fixed recipe: the grains, herbs, and consistency can vary between communities, so it is better understood as a family of related yogurt soups.

What is the difference between Ayran Aşı and cacık?

Ayran Aşı contains cooked wheat and often chickpeas, which give it substance and make it a soup-like meal. Cacık is usually a thinner yogurt dish with cucumber and herbs, and does not typically include cooked grains or legumes.

What kind of wheat is used in Ayran Aşı?

Ayran Aşı is commonly made with cracked, dehulled wheat, often called yarma or dövme in Turkish. It is cooked until tender before being mixed with the yogurt base; regional recipes may use a different grain or preparation.

Is Ayran Aşı the same as ayran?

No. Ayran is a drink made by mixing yogurt with water and usually salt, while Ayran Aşı is a spoonable soup that combines a yogurt-based liquid with cooked wheat and often chickpeas and herbs.

Can Ayran Aşı be made ahead of time?

Yes, Ayran Aşı can be prepared ahead and chilled before serving. Keep the cooked grains and yogurt mixture refrigerated, and stir them together once cool or shortly before serving; the wheat absorbs liquid as it stands, so loosen the soup with a little water if needed.

What does Ayran Aşı taste like?

Ayran Aşı tastes tangy and creamy from the yogurt, with a fresh herbal note from mint and a mild, chewy texture from the wheat. Chickpeas add a soft, earthy contrast, so it is more substantial than a plain yogurt soup.

What can you serve with Ayran Aşı?

Ayran Aşı can be served on its own or alongside simple bread and a crisp salad. Mild accompaniments work especially well: strongly spiced or very salty sides can overpower the soup’s tangy yogurt flavor and fresh herbs.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026