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Light traditional yogurt-based soup with calcium
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Flour ayran soup (250 g) has 145 calories. That works out to 58 calories per 100 g. It contains 17.8 g of carbs, 6.3 g of protein, 5.3 g of fat and 0.5 g of fiber. Its 182.5 mg of Phosphorus covers 26% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
145
KCAL / 250G
Carbs
17.8g
· 6% DV
Protein
6.3g
· 13% DV
Fat
5.3g
· 7% 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 49% · Protein 17% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 145 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 3.13 g | 16% |
| Trans fat | 0.13 g | |
| Sodium | 425 mg | 18% |
| Total carbohydrate | 17.8 g | 6% |
| Fiber | 0.5 g | 2% |
| Protein | 6.3 g | 13% |
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 serving (medium) | 250 g | 145 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 100 g | 100 g | 58 kcal |
| ½ cup (small) | 120 g | 70 kcal |
| 1 serving (small) | 180 g | 104 kcal |
| 1 cup (medium) | 240 g | 139 kcal |
| 1 serving (large) | 350 g | 203 kcal |
| 1.5 cup (large) | 360 g | 209 kcal |
| 2 serving (double) | 500 g | 290 kcal |
Calculated from 58 calories per 100 g.
Flour ayran soup is a Turkish soup made with ayran or a yogurt-based mixture, thickened with flour. Recipes vary by region and household, and some versions include rice or other grains.
Whisk flour into ayran or a yogurt-based mixture until smooth, then heat it gently while stirring. Some recipes add rice or other ingredients. Keep the heat low and avoid a rapid boil to help prevent the dairy mixture from splitting.
Flour ayran soup can split if it is heated too quickly or left unstirred as it comes to a boil. Warm it over low heat, stir regularly, and add the ayran mixture gradually for a smoother result.
Flour ayran soup is usually served warm or hot, although household and regional versions can differ. If you prefer it chilled, cool it promptly and refrigerate it rather than leaving it at room temperature.
Flour thickens flour ayran soup and gives its ayran-based broth a fuller consistency. To avoid lumps, first whisk the flour with a little cold liquid until smooth, then stir it into the pot.
Flour ayran soup is thickened with flour, while yayla soup is commonly made with yogurt, rice, and mint. Recipes vary, so some household versions may share ingredients or resemble one another.
Ayran or a yogurt-based mixture and flour are the defining ingredients in flour ayran soup. Rice, mint, and butter appear in some recipes, but additions differ between regional and family versions.
Bread and a light salad pair well with flour ayran soup. For a more substantial meal, serve it alongside a vegetable dish; its creamy, tangy broth does not need a heavy accompaniment.
Store flour ayran soup in a covered container in the refrigerator and eat it within three days. Reheat it gently over low heat, stirring as it warms; vigorous boiling can make the dairy mixture split.
Freezing flour ayran soup is not ideal because the yogurt-based mixture may separate and turn grainy after thawing. Make only what you need when possible, or refrigerate leftovers and use them within a few days.
Vitamins
B2
0.3mg · 23% DV
B12
0.45µg · 19% DV
B5
0.55mg · 11% DV
Biotin
2.75µg · 9% DV
Minerals
Phosphorus
183mg · 26% DV
Calcium
230mg · 23% DV
Iodine
30µg · 20% DV
Sodium
425mg · 18% DV
Potassium ⭐
280mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 145 calories in 1 serving (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.
Flour ayran soup is a traditional Turkish soup made by cooking flour with ayran, the tangy yogurt drink. The flour gives it a smooth, gently thick texture, while ayran brings a mild tartness; some home versions are finished with dried mint or a little butter.
It is usually served warm as a light first course or simple home meal, with bread alongside. Its yogurt base makes it a source of calcium, and it is relatively light; the supplied nutrition values list 58 calories per 100 g. For a less rich finish, keep any buttery topping modest and add herbs for extra flavour.
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
3.13g
MONOUNSATURATED
1.38g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.