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Fresh mint ayran Calories
Fermented yogurt drink with protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fresh mint ayran (250 g) has 95 calories. That works out to 38 calories per 100 g. It contains 6.8 g of carbs, 5.5 g of protein, 5 g of fat and 0.3 g of fiber. Its 45 µg of Iodine covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh mint ayran Nutrition Facts
Selected: 1 cup (medium) · 250 g
95
KCAL / 250G
Carbs
6.8g
· 2% DV
Protein
5.5g
· 11% DV
Fat
5g
· 6% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 23% · Fat 48%
Fresh mint ayran nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3.13 g | 16% |
| Trans fat | 0.18 g | |
| Sodium | 463 mg | 20% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 0.3 g | 1% |
| 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 Fresh mint 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) | 180 g | 68 kcal |
| 1 bottle (small) | 200 g | 76 kcal |
| 1 bottle (medium) | 300 g | 114 kcal |
| 1 serving (large) | 300 g | 114 kcal |
| 1 cup (large) | 350 g | 133 kcal |
| 1 bottle (large) | 500 g | 190 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Fresh mint ayran
What is fresh mint ayran?
Fresh mint ayran is a chilled Turkish yogurt drink blended with water and fresh mint, often with a little salt. It is served alongside meals, where its tangy, cooling taste complements grilled foods and strongly seasoned dishes.
How do you make fresh mint ayran at home?
Blend plain yogurt with cold water until smooth, then stir in finely chopped fresh mint and salt if you like. For a foamy drink, whisk or blend it briefly; add the water gradually to get the thickness you prefer.
What food goes well with fresh mint ayran?
Fresh mint ayran pairs well with kebabs, grilled meats, rice dishes, and spicy foods. Its cool, tart flavor balances rich or salty meals, making it a familiar accompaniment at Turkish lunches and dinners.
Can you use dried mint in fresh mint ayran?
Yes, dried mint works when fresh leaves are unavailable, but the drink will have a different aroma and texture. Add a small amount, stir well, and let the ayran stand briefly so the mint flavor can infuse.
Why does fresh mint ayran separate after sitting?
Fresh mint ayran can separate as the yogurt and water settle, and this alone does not mean it has gone bad. Stir or shake it before drinking, and add water gradually when mixing to keep the texture pleasantly creamy.
How long does fresh mint ayran last in the fridge?
Keep fresh mint ayran covered and refrigerated, and drink it soon after making it for the best flavor. Do not leave it at room temperature for an extended period; discard it if its smell or appearance changes.
Is fresh mint ayran made with sparkling water?
It is usually made with still water, not sparkling water. You can experiment with sparkling water for a lighter, fizzy variation, but mix it in gently just before serving to preserve the bubbles.
Can you make fresh mint ayran without salt?
Yes, fresh mint ayran can be made without salt; the yogurt and mint still give it a tangy, refreshing flavor. Leaving out salt can also suit meals that are already salty or people who prefer a less salty drink.
Is fresh mint ayran the same as lassi?
No. Both are yogurt-based drinks, but ayran is typically diluted with water and often salted, while lassi may be sweet or savory and can be thicker. Fresh mint gives ayran a variation without changing its basic character.
Can people with lactose intolerance drink fresh mint ayran?
Fresh mint ayran is made with yogurt and may contain lactose, so it can cause symptoms for some people with lactose intolerance. A version made with lactose-free yogurt is an option; individual tolerance varies.
Fresh mint ayran Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
B2
0.35mg · 27% DV
B5
0.85mg · 17% DV
Biotin
4.5µg · 15% DV
Minerals
Iodine
45µg · 30% DV
Phosphorus
180mg · 26% DV
Calcium
230mg · 23% DV
Sodium
463mg · 20% DV
Potassium ⭐
288mg · 8% DV
Fresh mint ayran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh mint 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 Fresh mint ayran?
Fresh mint ayran is a Turkish drink made by whisking yogurt with water and usually a little salt, then adding fresh mint. It is pourable and pleasantly tangy, with the mint bringing a cooling, fragrant note.
In Turkey it is commonly served chilled alongside kebabs and other savoury meals, especially in warm weather, or enjoyed on its own. You can stir in finely chopped mint or blend it for a smoother drink and more evenly distributed flavour. Yogurt gives fresh mint ayran protein and calcium; for a lighter taste, use less salt and adjust the water to suit.
How Nutritious Is Fresh mint ayran?
Nutrient density
High
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 Fresh mint 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 Fresh mint ayran Contain Allergens?
Contains these allergens:
Which Diets Is Fresh mint ayran Good For?
Vegan
— Not 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
Fresh mint ayran Fat Profile
SATURATED
3.13g
MONOUNSATURATED
1.38g
POLYUNSATURATED
0.2g
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.