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Cooling yogurt soup with tender noodles
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (medium) of Cold Ayran Soup with Noodles (250 g) has 195 calories. That works out to 78 calories per 100 g. It contains 26.3 g of carbs, 8.5 g of protein, 6.3 g of fat and 1.3 g of fiber. Its 230 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 bottle (medium) · 250 g
195
KCAL / 250G
Carbs
26.3g
· 10% DV
Protein
8.5g
· 17% DV
Fat
6.3g
· 8% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 17% · Fat 29%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.15 g | |
| Sodium | 425 mg | 18% |
| Total carbohydrate | 26.3 g | 10% |
| Fiber | 1.3 g | 5% |
| Protein | 8.5 g | 17% |
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 bottle (medium) | 250 g | 195 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (small) | 150 g | 117 kcal |
| 1 bottle (small) | 200 g | 156 kcal |
| 1 serving (medium) | 300 g | 234 kcal |
| 1 bottle (large) | 350 g | 273 kcal |
| 1 serving (large) | 400 g | 312 kcal |
| 1 cup (jumbo) | 450 g | 351 kcal |
Calculated from 78 calories per 100 g.
Cold Ayran Soup with Noodles is made by combining cooked, cooled noodles with a yogurt-and-water ayran mixture. Season it to taste, chill the soup before serving, and stir in a little cold water or ayran if it thickens.
Cold Ayran Soup with Noodles is built around yogurt, water, and noodles. Depending on the recipe, it may also include mint, salt, or chickpeas; home and regional versions do not all use the same additions.
Yes, store-bought ayran can be used in Cold Ayran Soup with Noodles. Since packaged ayran is already diluted and seasoned, taste the soup before adding extra salt, and adjust its thickness with more ayran or water.
Cold Ayran Soup with Noodles is served chilled, not piping hot. Cool the cooked noodles before mixing them into the yogurt-based broth, then refrigerate the soup so it is refreshing at serving time.
Small, plain egg noodles or Turkish kesme erişte work well in Cold Ayran Soup with Noodles. Cook them separately and drain them before adding; this gives you better control over the broth’s texture.
To limit thickening, keep the noodles separate from the ayran mixture until close to serving Cold Ayran Soup with Noodles. If the noodles are already mixed in, loosen the soup with cold ayran or water before serving.
Cold Ayran Soup with Noodles tastes tangy and creamy from the yogurt-based ayran, with a mild, tender bite from the noodles. Mint is a common seasoning, though the exact flavor varies with the recipe.
Serve Cold Ayran Soup with Noodles with a crisp salad, fresh vegetables, or bread for a light meal. Its cool, tangy broth also makes it a refreshing first course alongside a more substantial main dish.
Cold Ayran Soup with Noodles is best eaten within a day when kept covered in the refrigerator. The noodles continue absorbing liquid as they sit, so stir the soup and thin it with cold ayran or water if needed.
Freezing Cold Ayran Soup with Noodles is not recommended. The yogurt-based broth can separate as it thaws, while the noodles may turn soft and mushy; make it fresh and keep it chilled instead.
Vitamins
B2
0.33mg · 25% DV
B12
0.55µg · 23% DV
Biotin
4.5µg · 15% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
230mg · 33% DV
Selenium
15µg · 27% DV
Calcium
260mg · 26% DV
Iodine
33µg · 22% DV
Sodium
425mg · 18% DV
Potassium ⭐
290mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 195 calories in 1 bottle (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.
Cold Ayran Soup with Noodles combines tender cooked noodles with ayran, a savoury drink made from yogurt diluted with water. It is a simple chilled soup associated with Turkish home cooking, especially in warm weather. The tangy, lightly salty dairy base balances the soft, filling noodles; the consistency can range from brothy to fairly thick. In Turkey it is served cold as a light lunch or supper, and a crisp salad or seasonal vegetables make a natural accompaniment. The noodles supply most of its carbohydrates, while the yogurt-based ayran contributes some protein. For a lighter bowl, use a modest amount of noodles and keep the soup generously diluted with ayran.
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
— 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
SATURATED
3.63g
MONOUNSATURATED
1.73g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 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.