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Ayran Soup Calories
Yogurt-based, refreshing, traditional Turkish soup
In season: Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Ayran Soup (250 g) has 113 calories. That works out to 45 calories per 100 g. It contains 15.5 g of carbs, 5.8 g of protein, 3 g of fat and 1.3 g of fiber. Its 0.3 mg of B2 covers 25% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Ayran Soup?
Ayran Soup is a traditional Turkish yogurt soup, commonly made with cooked wheat berries and chickpeas, then seasoned with herbs such as mint. Recipes vary by region and household, and the consistency can range from pourable to quite hearty.
Its tangy, cooling yogurt base contrasts with the chewy grains and tender chickpeas. It is often served chilled in Turkey, especially in warm weather, either alongside a meal or as a light meal itself; some versions are served warm. The yogurt, pulses and wheat contribute protein and carbohydrates, while the soup remains relatively light. Chill it before serving for a refreshing bowl, or add fresh mint for extra fragrance.
Ayran Soup Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
6.2g
· 2% DV
Protein
2.3g
· 5% DV
Fat
1.2g
· 2% 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 55% · Protein 21% · Fat 24%
Ayran Soup Vitamins & Minerals
Vitamins
B2
0.13mg · 10% DV
B12
0.18µg · 8% DV
Biotin
2.2µg · 7% DV
B5
0.32mg · 6% DV
Minerals
Calcium
85mg · 9% DV
Phosphorus
60mg · 9% DV
Sodium
180mg · 8% DV
Iodine
7µg · 5% DV
How Nutritious Is Ayran Soup?
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.
Ayran Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ayran Soup
To burn the 45 calories in 100 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.
Is Ayran Soup 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 Soup Contain Allergens?
Contains these allergens:
Which Diets Is Ayran Soup 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 Soup 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.
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Frequently Asked Questions About Ayran Soup
What is Ayran Soup made of?
Ayran Soup is a Turkish yogurt-based soup, often made with cooked wheat berries and chickpeas. Herbs such as mint or dill may be added, and recipes vary by region; some versions are mixed with ayran rather than plain yogurt.
Is Ayran Soup served hot or cold?
Ayran Soup can be served either hot or cold, but the wheat-and-chickpea version is commonly served chilled. Cold preparation is especially refreshing in warm weather; other regional recipes gently heat the yogurt mixture.
How do you make Ayran Soup?
To make Ayran Soup, cook wheat berries and chickpeas until tender, then combine them with whisked yogurt or ayran. For a chilled version, let the cooked ingredients cool first and finish the soup with chopped herbs.
How do you stop Ayran Soup from curdling?
To keep Ayran Soup smooth when heating it, whisk the yogurt thoroughly and gradually mix in a little hot broth to warm it. Stir the yogurt mixture into the pot slowly and avoid bringing the soup to a hard boil.
What is the difference between Ayran Soup and yayla soup?
Ayran Soup often refers to a chilled Turkish yogurt soup with wheat berries and chickpeas, while yayla soup is commonly served hot with rice and mint. Names and recipes vary, so the ingredients can overlap.
Can you make Ayran Soup with canned chickpeas?
Yes, cooked canned chickpeas work in Ayran Soup. Drain and rinse them first, then stir them into the cooked wheat and yogurt mixture; add them near the end so they do not break down while the soup cooks.
Which herbs go in Ayran Soup?
Mint and dill are common herbs for Ayran Soup, though the choice depends on the regional recipe. Add fresh herbs shortly before serving a cold version to preserve their flavor and keep them from wilting.
What do you serve with Ayran Soup?
Ayran Soup pairs well with a simple salad, vegetable dishes, or bread. Since the wheat and chickpeas make it more substantial than a plain yogurt soup, it can also be served on its own as a light meal.
How long does Ayran Soup keep in the fridge?
Keep Ayran Soup covered in the refrigerator and eat it within a few days. Because it contains yogurt, do not leave it at room temperature for an extended period; serve portions from a clean container.
Can you freeze Ayran Soup?
Freezing Ayran Soup is not recommended because yogurt can separate and turn grainy when thawed. For the best texture, prepare it fresh or refrigerate leftovers and use them within a few days.
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Nutrition data compiled from USDA FoodData Central and scientific sources.