1 cup (medium) of Low-Fat Ayran (200 g) has 70 calories. That works out to 35 calories per 100 g. It contains 7 g of carbs, 5 g of protein, 2 g of fat and 0 g of fiber. Its 170 mg of Phosphorus covers 24% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Low-Fat Ayran?

Low-fat ayran is a traditional Turkish yogurt drink, made by thinning yogurt with water and often adding a little salt. It has a mild tang, a smooth, pourable texture and, when shaken, a light cap of foam.

In Turkey it is usually served chilled alongside savory meals such as kebabs, rice dishes and pastries; it is also a refreshing choice on a warm day. Outside Turkey, it pairs just as naturally with grilled foods or a simple lunch. It provides some protein while remaining low in fat, but is a light drink rather than a filling meal. For a less salty version, make it at home and adjust the salt to taste.

Low-Fat Ayran Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.5g

· 1% DV

Protein

2.5g

· 5% DV

Fat

· 1% DV

Fiber

· 0% DV

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

Calories come from: Carbs 42% · Protein 30% · Fat 28%

Low-Fat Ayran Vitamins & Minerals

Vitamins

0.13mg · 10% DV

B12

0.25µg · 10% DV

Biotin

2.5µg · 8% DV

0.35mg · 7% DV

Minerals

Phosphorus

85mg · 12% DV

Calcium

110mg · 11% DV

Sodium

170mg · 7% DV

Iodine

7µg · 5% DV

How Nutritious Is Low-Fat Ayran?

Nutrient density

Medium

55/ 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

40/ 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.

Low-Fat Ayran Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.2

Low

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

How to Burn Off Low-Fat Ayran

To burn the 35 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

Is Low-Fat Ayran 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 Low-Fat Ayran 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 Low-Fat Ayran 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

Low-Fat Ayran Fat Profile

SATURATED

0.65g

MONOUNSATURATED

0.25g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 2:1

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

Compare Low-Fat Ayran

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Low-Fat Ayran vs Tzatziki25 kcal fewer per 100 g

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Low-Fat Ayran vs Cheddar Cheese367 kcal fewer per 100 g

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Low-Fat Ayran vs Tulum Cheese335 kcal fewer per 100 g

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Low-Fat Ayran vs Milk29 kcal fewer per 100 g

→

Foods Similar to Low-Fat Ayran

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Low-Fat Ayran

What is low-fat ayran made of?

Low-fat ayran is made by mixing yogurt with water, often with a little salt. It is a traditional Turkish yogurt drink, usually served cold; the exact thickness and saltiness vary by recipe and brand.

Is low-fat ayran the same as lassi?

No, low-fat ayran is not the same as most lassi. Ayran is typically a savory, diluted yogurt drink, while lassi can be sweet or savory and is often thicker; recipes differ across regions.

Does low-fat ayran contain live probiotics?

It may contain live yogurt cultures, but not every low-fat ayran does. Whether cultures remain depends on how the yogurt and finished drink were made and processed, so the name alone does not guarantee probiotic content.

Can low-fat ayran help with hydration?

Yes, low-fat ayran contributes fluid, and its yogurt also provides nutrients. It can be a refreshing drink with a meal, but salty ayran is not a substitute for medical rehydration solution when someone is significantly dehydrated.

Why is low-fat ayran served with kebabs?

Low-fat ayran is often served with kebabs because its cool, tangy yogurt flavor complements rich, spicy grilled meat. In Turkey, it is also a common everyday accompaniment to pide, döner, and other meals.

Can you make low-fat ayran without salt?

Yes, low-fat ayran can be made without salt. Blend or whisk low-fat yogurt with cold water until smooth, then adjust the water for your preferred consistency; mint can add flavor without adding salt.

Can you freeze low-fat ayran?

You can freeze low-fat ayran, but it may separate or become grainy when thawed. Stir or shake it well after thawing in the refrigerator; for the smoothest texture, it is better enjoyed freshly made or chilled.

Is low-fat ayran suitable for people with lactose intolerance?

Not always. Low-fat ayran is made from yogurt and still contains lactose, although some people tolerate yogurt better than milk; others may develop bloating or diarrhea. Lactose-free yogurt is an option for homemade ayran.

Can children drink low-fat ayran?

Yes, children who already tolerate dairy can generally have low-fat ayran with a meal. Choose a low-salt version and avoid giving it to infants as a replacement for breast milk or infant formula.

Can low-fat ayran replace a sports drink after exercise?

Low-fat ayran can provide fluid and some nutrients after ordinary exercise, but it is not a universal replacement for a sports drink. Its salt content varies, and prolonged intense activity may require a more specific rehydration plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026