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Protein-containing yogurt soup with beans and corn
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Bean and Corn Ayran Soup (240 g) has 175 calories. That works out to 73 calories per 100 g. It contains 24.2 g of carbs, 9.8 g of protein, 4.8 g of fat and 5 g of fiber. Its 218.4 mg of Phosphorus covers 31% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
175
KCAL / 240G
Carbs
24.2g
· 9% DV
Protein
9.8g
· 20% DV
Fat
4.8g
· 6% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 22% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.05 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 24.2 g | 9% |
| Fiber | 5 g | 18% |
| Protein | 9.8 g | 20% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 175 kcal |
| 100 g | 100 g | 73 kcal |
| ½ cup (small) | 120 g | 88 kcal |
| 1 cup (small) | 180 g | 131 kcal |
| 1 bottle (medium) | 250 g | 183 kcal |
| 1 serving (medium) | 300 g | 219 kcal |
| 1 bottle (large) | 330 g | 241 kcal |
| 1.5 cup (large) | 360 g | 263 kcal |
| 1 serving (large) | 450 g | 329 kcal |
Calculated from 73 calories per 100 g.
Bean and Corn Ayran Soup is a yogurt- or ayran-based soup with beans and corn. It is a variation on ayran aşı, a family of Turkish yogurt soups, and its ingredients and texture can differ from one household recipe to another.
Make Bean and Corn Ayran Soup by combining cooked beans and corn with a smooth yogurt or ayran soup base. To help keep the yogurt smooth, gradually whisk some warm soup liquid into it before stirring the mixture into the pot.
Bean and Corn Ayran Soup is commonly served cool or cold, which suits its yogurt-based broth. If you prefer it warm, heat it gently while stirring and avoid bringing it to a vigorous boil, which can make the yogurt separate.
The yogurt in Bean and Corn Ayran Soup can separate when it meets very hot liquid too quickly or boils hard. Whisk warm broth into the yogurt a little at a time, then add it to the pot and keep the heat gentle.
Cooked beans are used in Bean and Corn Ayran Soup; recipes may choose different varieties. If you use canned beans, drain and rinse them first to remove excess packing liquid and salt, then add them to the soup already cooked.
Yes, canned corn works in Bean and Corn Ayran Soup. Drain and rinse it before adding it so the soup does not pick up excess liquid or salt; cooked fresh or frozen corn can also be used.
Bean and Corn Ayran Soup does not have to contain wheat. Some ayran aşı recipes include cooked wheat, but the bean-and-corn version can be made without it; check the recipe or ask the cook if you need to avoid wheat.
Freezing Bean and Corn Ayran Soup is not ideal because yogurt-based soups can separate and turn grainy as they thaw. For a fresher texture, refrigerate leftovers in a covered container and stir the soup before serving.
Bean and Corn Ayran Soup pairs well with crusty bread, a crisp salad, or a simple vegetable side. Since the soup already includes beans and corn, lighter accompaniments keep the meal balanced without overpowering its tangy yogurt base.
Reheat Bean and Corn Ayran Soup slowly over low heat, stirring often, and do not let it boil. Yogurt can split under high heat; if the soup has thickened in the refrigerator, stir in a little water or ayran as it warms.
Vitamins
B2
0.29mg · 22% DV
Folate
72µg · 18% DV
B12
0.43µg · 18% DV
B1
0.17mg · 14% DV
Minerals
Phosphorus
218mg · 31% DV
Copper
0.26mg · 29% DV
Manganese
0.46mg · 20% DV
Calcium
197mg · 20% DV
Sodium
444mg · 19% DV
Potassium ⭐
425mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 175 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.
Bean and corn ayran soup is a Turkish-style yogurt soup made with ayran or yogurt, with beans and corn adding substance. It belongs to the broader tradition of ayran aşı, a home-style soup whose ingredients and texture vary between recipes. The yogurt base gives it a gently tangy, creamy character, while the beans and corn make each spoonful heartier.
It is often enjoyed chilled in warm weather as a light meal or as part of a larger spread; it can also be served warm, depending on the recipe. The combination brings protein and fibre along with the soup’s refreshing, tart taste. For a lighter meal, serve a modest bowl with fresh herbs or a crisp salad alongside.
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.
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.
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.
Contains these allergens:
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
SATURATED
2.52g
MONOUNSATURATED
1.15g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.