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Ayran with chia Calories
Yogurt-based drink, enriched with chia seeds for protein and omega-3
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Ayran with chia (200 g) has 108 calories. That works out to 54 calories per 100 g. It contains 8 g of carbs, 5.4 g of protein, 4.8 g of fat and 3.2 g of fiber. Its 160 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Ayran with chia Nutrition Facts
Selected: 1 cup (medium) · 200 g
108
KCAL / 200G
Carbs
8g
· 3% DV
Protein
5.4g
· 11% DV
Fat
4.8g
· 6% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 22% · Fat 45%
Ayran with chia nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0.02 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 5.4 g | 11% |
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 with chia?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 108 kcal |
| 100 g | 100 g | 54 kcal |
| 1 cup (small) | 120 g | 65 kcal |
| 1 serving (medium) | 180 g | 97 kcal |
| 1 bottle (medium) | 250 g | 135 kcal |
| 1 cup (large) | 300 g | 162 kcal |
| 1 bottle (large) | 330 g | 178 kcal |
| 1 pack (jumbo) | 500 g | 270 kcal |
Calculated from 54 calories per 100 g.
Frequently Asked Questions About Ayran with chia
What is ayran with chia?
Ayran with chia is a yogurt-based drink made by adding chia seeds to ayran, the traditional savory yogurt drink. The seeds absorb liquid as they stand, giving the drink a thicker texture than plain ayran.
How do you make ayran with chia at home?
You can make ayran with chia by whisking yogurt with cold water, then stirring in chia seeds and a little salt if you like. Let it stand briefly so the seeds begin to absorb liquid, then stir again before serving.
Do chia seeds need to be soaked before adding them to ayran with chia?
No, you do not have to soak chia seeds separately before making ayran with chia. Stir them directly into the drink; they will absorb liquid as it rests, so mix again before drinking.
Why does ayran with chia get thick?
Ayran with chia gets thick because the seeds absorb liquid and swell. If the texture becomes too dense, stir in a little cold water; mixing it again before serving helps distribute the seeds evenly.
What does ayran with chia taste like?
Ayran with chia tastes tangy and savory from the yogurt drink, while chia adds little flavor of its own. The main difference is texture: the seeds become soft and slightly gel-like as they soak.
Can you drink ayran with chia every day?
Yes, ayran with chia can be part of a daily diet if you tolerate dairy and chia seeds. Since the seeds thicken the drink, stir it well and adjust the consistency with cold water rather than making it overly dense.
Should you use whole or ground chia seeds in ayran with chia?
Whole chia seeds work well in ayran with chia, so grinding them is not necessary. They remain noticeable in the drink and swell as they absorb liquid; stir well and allow for the thicker texture.
How should you store ayran with chia?
Store ayran with chia in a covered container in the refrigerator and enjoy it fresh for the best texture. The seeds continue absorbing liquid as it sits, so stir before serving and add a little cold water if needed.
How is ayran with chia different from regular ayran?
Ayran with chia contains chia seeds in addition to the yogurt and water used for regular ayran. Plain ayran is smooth and pourable, while the chia version becomes thicker and has soft seeds throughout.
What food goes well with ayran with chia?
Ayran with chia pairs well with savory meals such as grilled meat, flatbreads, and rice dishes. Because the seeds make the drink more textured than plain ayran, stir it just before serving alongside the meal.
Ayran with chia Vitamins & Minerals
Vitamins
B2
0.26mg · 20% DV
B12
0.38µg · 16% DV
Biotin
4.2µg · 14% DV
B5
0.64mg · 13% DV
Minerals
Phosphorus
160mg · 23% DV
Calcium
220mg · 22% DV
Sodium
360mg · 16% DV
Iodine
20µg · 13% DV
Potassium ⭐
300mg · 9% DV
Ayran with chia Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ayran with chia
To burn the 108 calories in 1 cup (medium) (200 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 with chia?
Ayran with chia combines ayran—a traditional Turkish drink made by thinning yogurt with water and usually adding salt—with chia seeds. The seeds are a modern addition rather than part of the classic recipe, giving the drink a slightly thicker feel and a gentle seediness. Its taste remains cool, tangy and savoury, not sweet.
In Turkey, ayran is commonly served chilled alongside meals, especially in warm weather; you can enjoy this version the same way or have it as a light drink on its own. Yogurt provides protein, while chia contributes fibre and plant-based omega-3. At 54 calories per 100 g, it is a modest option; stir it well before serving so the seeds are distributed throughout.
How Nutritious Is Ayran with chia?
Nutrient density
High
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 with chia 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 with chia Contain Allergens?
Contains these allergens:
Which Diets Is Ayran with chia 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 with chia Fat Profile
SATURATED
2.4g
MONOUNSATURATED
1g
POLYUNSATURATED
1g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.