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Ayran Calories
Salted yogurt drink with protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Ayran (240 g) has 89 calories. That works out to 37 calories per 100 g. It contains 6.7 g of carbs, 4.6 g of protein, 4.3 g of fat and 0 g of fiber. Its 139.2 mg of Phosphorus covers 20% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Ayran Nutrition Facts
Selected: 1 cup (medium) · 240 g
89
KCAL / 240G
Carbs
6.7g
· 2% DV
Protein
4.6g
· 9% DV
Fat
4.3g
· 6% 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 32% · Protein 22% · Fat 46%
Ayran nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 89 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.12 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 4.6 g | 9% |
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 Ayran?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 89 kcal |
| 100 g | 100 g | 37 kcal |
| 1 serving (small) | 180 g | 67 kcal |
| 1 bottle (small) | 200 g | 74 kcal |
| 1 can (medium) | 250 g | 93 kcal |
| 1 bottle (medium) | 300 g | 111 kcal |
| 1 serving (large) | 300 g | 111 kcal |
| 1 bottle (large) | 500 g | 185 kcal |
Calculated from 37 calories per 100 g.
Frequently Asked Questions About Ayran
What is Ayran made of?
Ayran is a savory yogurt drink traditionally made by thinning yogurt with water and adding salt. A packaged Ayran may use a different formulation, so its ingredient list is the best source for the exact recipe.
Is Ayran the same as lassi?
No. Ayran is typically a salty, diluted yogurt drink, while lassi can be sweet or savory and is often thicker. Recipes vary by region, but their seasoning and consistency are usually different.
Why does Ayran get foamy?
Ayran foams when whisking or shaking traps air in the drink. Yogurt proteins help hold some of those bubbles temporarily, so the foam settling is normal and does not by itself mean the Ayran has spoiled.
Can you make Ayran at home?
Yes. Whisk plain yogurt with cold water until smooth, then add salt to taste. For a foamy texture, blend or whisk it more vigorously; serve it chilled.
What foods go well with Ayran?
Ayran pairs well with grilled meats, kebabs, flatbreads, and spicy dishes. Its cool, tangy, salty taste complements rich or strongly seasoned food, so it is commonly served alongside a meal.
Does Ayran need to be shaken before drinking?
Not always. If the Ayran has separated slightly, a gentle shake can mix it again; follow any instructions on the package. Shake carefully if you want to avoid creating extra foam.
Can Ayran be used in a marinade?
Yes. Ayran can be used as a yogurt-based marinade for chicken or other meat; its acidity and dairy help coat the surface. Refrigerate the marinating food and discard the used marinade afterward.
How should you store Ayran after opening?
Keep opened Ayran sealed in the refrigerator and follow the package instructions for how soon to finish it. Do not leave it at room temperature for an extended period, since it is a perishable dairy drink.
Can you freeze Ayran?
Freezing Ayran is not recommended for drinking because the yogurt can separate and turn grainy when thawed. Keep it chilled in the refrigerator instead for a smoother texture.
Is Ayran a good drink after exercise?
Ayran provides fluid and some salt, so it can be refreshing after exercise. It is not a complete replacement for water in every situation, especially after prolonged activity or heavy sweating.
Ayran Vitamins & Minerals
Vitamins
B12
0.43µg · 18% DV
B2
0.22mg · 17% DV
Biotin
3.6µg · 12% DV
B5
0.53mg · 11% DV
Minerals
Sodium
672mg · 29% DV
Phosphorus
139mg · 20% DV
Calcium
180mg · 18% DV
Iodine
17µg · 11% DV
Potassium ⭐
228mg · 7% DV
Ayran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ayran
To burn the 89 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.
What is Ayran?
Ayran is a Turkish yoghurt drink traditionally made by thinning yoghurt with water and adding salt. It is smooth and pourable, sometimes lightly foamy, with a refreshing tang and a savoury edge. It is usually served chilled alongside meals, particularly kebabs, pide and other rich or spicy dishes; it also works as a simple cooling drink on its own. In Turkish households, it is a familiar everyday accompaniment rather than a sweet drink.
Ayran provides protein and calcium from its yoghurt base, while remaining a relatively light choice among dairy drinks. A medium cup is about 240 g. If you are watching your salt intake, choose a less salty version; its tangy taste pairs especially well with grilled foods and savoury pastries.
How Nutritious Is 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 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 Ayran Contain Allergens?
Contains these allergens:
Which Diets Is 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
Ayran Fat Profile
SATURATED
2.64g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.