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Plant-based fermented drink with healthy fats from cashews
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cashew yogurt ayran (240 g) has 108 calories. That works out to 45 calories per 100 g. It contains 7.4 g of carbs, 2.9 g of protein, 7.2 g of fat and 0.5 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
108
KCAL / 240G
Carbs
7.4g
· 3% DV
Protein
2.9g
· 6% DV
Fat
7.2g
· 9% 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 28% · Protein 11% · Fat 61%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 0.5 g | 2% |
| Protein | 2.9 g | 6% |
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 | 108 kcal |
| 1 teaspoon (mini) | 5 g | 2 kcal |
| 1 tablespoon (mini) | 15 g | 7 kcal |
| 100 g | 100 g | 45 kcal |
| ½ cup (half) | 120 g | 54 kcal |
| 1 serving (medium) | 200 g | 90 kcal |
| 1 serving (large) | 300 g | 135 kcal |
| 1.5 cup (large) | 360 g | 162 kcal |
Calculated from 45 calories per 100 g.
Cashew yogurt ayran is a savory, diluted drink made by mixing cashew-based yogurt with water and usually salt. It is a plant-based take on Turkish ayran, with a mild cashew flavor rather than the taste of dairy yogurt.
To make cashew yogurt ayran, whisk or blend cashew yogurt with cold water and salt until smooth. Add the water gradually so you can adjust the thickness, then taste and add more salt if needed.
Cashew yogurt ayran tastes cool, lightly salty and creamy, with a subtle nutty note. Its tanginess depends on the cashew yogurt used; a more tart yogurt gives the drink a flavor closer to traditional ayran.
Cashew yogurt ayran is fermented only if the cashew yogurt used to make it has been fermented. Diluting yogurt with water does not itself ferment the drink, so check how the yogurt was made rather than assuming all versions are fermented.
Yes, cashew yogurt ayran can replace regular ayran as a cold drink alongside meals. Its texture and mild nutty flavor differ from dairy ayran, so adjust the water and salt to suit your taste.
Cashew yogurt ayran made with a genuinely dairy-free cashew yogurt contains no lactose, which is the sugar naturally found in milk. Some prepared products may include dairy ingredients, so check the yogurt’s ingredient list.
Cashew yogurt ayran pairs well with spicy dishes, grilled vegetables, kebabs and flatbreads. Its cool, savory flavor balances strong seasoning, so serve it chilled alongside a meal rather than sweetening it like a smoothie.
Keep cashew yogurt ayran covered in the refrigerator and drink it while fresh. It may separate as it sits, so stir or shake it before serving; discard it if its smell or appearance changes noticeably.
Cashew yogurt ayran can separate because the yogurt and water do not stay evenly mixed, especially after standing. This is usually a texture change, not a problem by itself; stir it again, but discard it if it smells or looks spoiled.
Yes, cashew yogurt ayran can be stirred into cold sauces or soups. For hot dishes, add it gradually and avoid boiling it, since heating may make the yogurt-based drink separate or change its texture.
Vitamins
Biotin
2.88µg · 10% DV
B2
0.1mg · 8% DV
B6
0.12mg · 7% DV
B1
0.07mg · 6% DV
Minerals
Copper
0.29mg · 32% DV
Sodium
528mg · 23% DV
Manganese
0.36mg · 16% DV
Phosphorus
77mg · 11% DV
Potassium ⭐
228mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 108 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.
Cashew yogurt ayran is a plant-based take on Turkish ayran, traditionally made by thinning yogurt with water and often adding a little salt. Here, fermented cashew yogurt gives the drink its gentle tang, while cashews lend a creamy texture and a mild, nutty note.
In Turkey, ayran is served cold with everyday meals; this version works well alongside gözleme, börek or grilled foods, and can also be a refreshing choice on a warm day. It has some fat from the cashews and relatively little protein, so it is more of a savoury accompaniment than a protein-rich drink. Add water gradually to make it lighter and adjust the consistency to your taste.
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.
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
✓ 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
1.32g
MONOUNSATURATED
4.08g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 31.2:1
Above the ideal 4:1 (31.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.