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Beetroot Ayran Calories
Yogurt drink enriched with beetroot
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beetroot Ayran (250 g) has 95 calories. That works out to 38 calories per 100 g. It contains 13.3 g of carbs, 5.5 g of protein, 2.5 g of fat and 1.8 g of fiber. Its 0.3 mg of B2 covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Beetroot Ayran Nutrition Facts
Selected: 1 cup (medium) · 250 g
95
KCAL / 250G
Carbs
13.3g
· 5% DV
Protein
5.5g
· 11% DV
Fat
2.5g
· 3% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 23% · Fat 23%
Beetroot Ayran nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 1.63 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 1.8 g | 6% |
| Protein | 5.5 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 Beetroot Ayran?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 95 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (small) | 150 g | 57 kcal |
| 1 serving (small) | 150 g | 57 kcal |
| 1 pack (small) | 200 g | 76 kcal |
| 1 serving (medium) | 250 g | 95 kcal |
| 1 bottle (medium) | 330 g | 125 kcal |
| 1 cup (large) | 350 g | 133 kcal |
| 1 pack (large) | 400 g | 152 kcal |
| 1 bottle (large) | 500 g | 190 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Beetroot Ayran
What is beetroot ayran?
Beetroot ayran is a yogurt-based drink blended with beetroot, combining the tang of traditional ayran with beet’s earthy sweetness and vivid color. It can be served chilled as a drink alongside a meal.
How do you make beetroot ayran at home?
Blend yogurt, cold water, beetroot and a little salt until smooth. Cooked, cooled beetroot makes a milder, easier-to-blend drink, while raw beetroot gives a stronger earthy flavor and may leave a less silky texture.
Can I make beetroot ayran with beet juice instead of whole beetroot?
Yes, beet juice can color and flavor beetroot ayran, but it may make the drink thinner and more intensely beet-flavored. Add it gradually to the yogurt mixture and blend until the color and taste are to your liking.
Does beetroot ayran taste earthy?
Yes, beetroot ayran can taste earthy because beetroot has a naturally earthy flavor. The tang of yogurt and the salt in a traditional ayran-style recipe balance it; using cooked beetroot usually makes the flavor gentler.
Why does beetroot ayran turn bright pink or red?
Beetroot’s natural pigments give beetroot ayran its pink or red color. The shade varies with the amount and type of beetroot used, so a deeper color does not by itself mean the drink has gone bad.
Does beetroot ayran go well with spicy food?
Yes, beetroot ayran pairs well with spicy food. Its cool, tangy yogurt base can balance heat, while the beetroot adds a sweet-earthy note that works with grilled meats, kebabs and strongly seasoned dishes.
How long does homemade beetroot ayran keep in the fridge?
Keep homemade beetroot ayran covered and refrigerated, and drink it promptly rather than storing it for an extended period. It may separate as it sits; stir or briefly reblend it before serving, and discard it if its smell or appearance changes unusually.
Why does beetroot ayran separate after blending?
Beetroot ayran can separate because the beet particles and yogurt-based liquid settle at different rates. This is common in a homemade drink and is usually fixed by stirring or shaking it; blending the beetroot more thoroughly can slow separation.
Can beetroot ayran be served as a smoothie?
Beetroot ayran can be served as a drinkable, savory smoothie, but it is tangier and saltier than a typical fruit smoothie. Blend it until smooth and serve chilled; avoid adding sweet fruit if you want to keep its traditional ayran-like taste.
Can beetroot ayran make your urine look red?
Yes, beetroot pigments can temporarily give some people’s urine or stool a pink or reddish tint after drinking beetroot ayran. If the color appears without recent beetroot intake or does not go away, seek medical advice.
Beetroot Ayran Vitamins & Minerals
Vitamins
B2
0.33mg · 25% DV
Biotin
6.25µg · 21% DV
B12
0.45µg · 19% DV
B5
0.88mg · 18% DV
Minerals
Phosphorus
138mg · 20% DV
Sodium
450mg · 20% DV
Calcium
163mg · 16% DV
Selenium
6.25µg · 11% DV
Potassium ⭐
275mg · 8% DV
Beetroot Ayran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot Ayran
To burn the 95 calories in 1 cup (medium) (250 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 Beetroot Ayran?
Beetroot Ayran is a colourful variation on ayran, the Turkish drink made by thinning yogurt with water; beetroot adds its earthy sweetness and vivid pink colour. It is served cold, with a tangy, creamy flavour that can be made more or less thick depending on how much water is used.
In Turkey, ayran often accompanies everyday meals, grilled foods and kebabs, and this beetroot version fits naturally alongside them. Elsewhere, it works as a refreshing savoury drink with lunch or a spicy meal. It offers some protein from the yogurt—2.2 g per 100 g—and pairs well with foods whose richness or heat benefits from a cool, tangy side.
How Nutritious Is Beetroot Ayran?
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.
Is Beetroot 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 Beetroot Ayran Contain Allergens?
Contains these allergens:
Which Diets Is Beetroot 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
Beetroot Ayran Fat Profile
SATURATED
1.63g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.