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Cooked Ayran Calories
Yogurt-based, cooked, salty beverage
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked Ayran (200 g) has 64 calories. That works out to 32 calories per 100 g. It contains 7 g of carbs, 3.4 g of protein, 2 g of fat and 0 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cooked Ayran Nutrition Facts
Selected: 1 cup (medium) · 200 g
64
KCAL / 200G
Carbs
7g
· 3% DV
Protein
3.4g
· 7% DV
Fat
2g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 23% · Fat 30%
Cooked Ayran nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 3.4 g | 7% |
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 Cooked Ayran?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 64 kcal |
| 100 g | 100 g | 32 kcal |
| 1 cup (small) | 120 g | 38 kcal |
| 1 serving (small) | 180 g | 58 kcal |
| 1 bottle (medium) | 250 g | 80 kcal |
| 1 cup (large) | 300 g | 96 kcal |
| 1 bottle (large) | 330 g | 106 kcal |
| 1 pack (jumbo) | 500 g | 160 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Cooked Ayran
What is cooked ayran?
Cooked ayran is a warm, savory yogurt-based drink made by heating yogurt thinned with water and seasoned with salt. Recipes can vary by household or region, so some versions may include additional ingredients.
How do you make cooked ayran?
To make cooked ayran, whisk yogurt with water and salt until smooth, then warm it over low heat while stirring continuously. Avoid bringing it to a boil, which can make the yogurt separate.
Why does cooked ayran curdle?
Cooked ayran can curdle if it is heated too quickly or over high heat. Whisk the yogurt with water before heating, use a low flame, and keep stirring; boiling makes separation more likely.
How is cooked ayran different from regular ayran?
Cooked ayran is heated, while regular ayran is usually served cold after yogurt, water, and salt are mixed together. Heating changes its flavor and texture, which can also vary with the recipe.
Is cooked ayran served hot or cold?
Cooked ayran is generally served warm or hot. You can drink it after it cools, too, but it may thicken or separate as it stands, so stir it before serving.
Can you make cooked ayran with store-bought yogurt?
Yes, plain store-bought yogurt works for cooked ayran. Whisk it with water until smooth before heating, and choose unsweetened yogurt so the drink keeps its characteristic savory taste.
What can you serve with cooked ayran?
Cooked ayran pairs well with bread, flatbreads, and other savory pastries. Its salty yogurt flavor suits a simple meal or a regional-style spread; serve it warm alongside the food.
Can cooked ayran be used as a base for soup?
Yes, cooked ayran can be used as a yogurt-based starting point for some soup-style preparations. The ingredients differ by recipe, so add grains, herbs, or other additions only if the particular recipe calls for them.
How should you store cooked ayran?
Cool cooked ayran and refrigerate it in a covered container rather than leaving it at room temperature. Stir it before drinking, and discard it if its smell or appearance has changed noticeably.
Can you reheat cooked ayran?
Yes, cooked ayran can be reheated gently on the stove. Keep the heat low, stir continuously, and stop before it boils; reheating it hard can cause the yogurt to separate.
Cooked Ayran Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.26mg · 20% DV
Biotin
5µg · 17% DV
B5
0.6mg · 12% DV
Minerals
Sodium
360mg · 16% DV
Phosphorus
100mg · 14% DV
Calcium
120mg · 12% DV
Iodine
14µg · 9% DV
Potassium ⭐
140mg · 4% DV
Cooked Ayran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked Ayran
To burn the 64 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 Cooked Ayran?
Cooked ayran is a heated variation of the familiar yogurt drink, made with yogurt, water and salt. Unlike the usual cold, pourable ayran, it may be served warm or allowed to cool, and its thickness can vary with the preparation. In Turkey, ayran is commonly sipped alongside meals, from grilled foods to pastries; cooked ayran can be served in the same way or enjoyed on its own. Warm it gently rather than boiling it vigorously, which can affect its texture.
It is a light, savoury, yogurt-based drink, with 1.7 g of protein per 100 g. If you are used to cold ayran, try a small cup first; add water if you prefer a thinner drink.
How Nutritious Is Cooked 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 Cooked 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 Cooked Ayran Contain Allergens?
Contains these allergens:
Which Diets Is Cooked 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
Cooked Ayran Fat Profile
SATURATED
1.2g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.