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Rich in protein and calcium, refreshing and nutritious soup
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Meat and ayran soup (220 g) has 143 calories. That works out to 65 calories per 100 g. It contains 11.2 g of carbs, 9.2 g of protein, 6.4 g of fat and 0.4 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
143
KCAL / 220G
Carbs
11.2g
· 4% DV
Protein
9.2g
· 18% DV
Fat
6.4g
· 8% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 26% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 2.86 g | 14% |
| Trans fat | 0.02 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 0.4 g | 1% |
| Protein | 9.2 g | 18% |
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 cup (medium) | 220 g | 143 kcal |
| 100 g | 100 g | 65 kcal |
| 1 bottle (mini) | 150 g | 98 kcal |
| 1 serving (small) | 150 g | 98 kcal |
| 1 bottle (small) | 200 g | 130 kcal |
| 1 serving (large) | 300 g | 195 kcal |
| 1 bottle (large) | 330 g | 215 kcal |
| 1 bottle (jumbo) | 500 g | 325 kcal |
| 1 bottle (extra large) | 1000 g | 650 kcal |
Calculated from 65 calories per 100 g.
Meat and ayran soup is a Turkish-style soup combining meat with ayran, a tangy drink made from yogurt and water. Recipes vary, and may also include grains such as wheat or rice, so the texture and seasoning differ from one household version to another.
Meat and ayran soup is made by cooking the meat until tender, then combining it with an ayran-based mixture and any grains in the recipe. Add the dairy mixture gradually and heat gently while stirring to help prevent it from splitting.
Meat and ayran soup includes meat, while yayla soup is commonly made with yogurt, rice, and mint. Both can have a tangy dairy base, but the meat and the choice of grain give meat and ayran soup a different texture and flavor.
Lamb or beef can be used in meat and ayran soup. Depending on the recipe, the meat may be diced or minced; cooking it until tender before adding the ayran mixture helps it blend into the soup.
Meat and ayran soup can curdle when its dairy mixture is exposed to intense heat or added too quickly. Stir it in gradually, keep the heat low, and avoid bringing the soup to a hard boil once the ayran has been added.
Wheat, cracked wheat, or rice may be used in meat and ayran soup. Wheat gives the soup a more substantial, chewy texture, while rice creates a softer one; the choice depends on the regional or family recipe.
Meat and ayran soup is usually served hot, especially when it contains cooked meat and grains. Ayran-based soups can also be served cold, but that depends on the particular recipe rather than being a fixed rule for every version.
Meat and ayran soup is associated with Turkish and Anatolian home cooking, where ayran-based soups have regional variations. It is difficult to assign one definitive place of origin because recipes differ by locality and family.
Bread and a simple salad go well with meat and ayran soup. Since many versions already contain meat and grains, a lighter accompaniment such as fresh vegetables or pickles can balance the meal without making it too heavy.
Refrigerate leftover meat and ayran soup in a covered container rather than leaving it at room temperature. Reheat it gently over low heat, stirring often, because strong heat can make the ayran-based broth separate.
Vitamins
B12
0.84µg · 35% DV
B2
0.29mg · 22% DV
B3
2.64mg · 17% DV
Biotin
4.84µg · 16% DV
Minerals
Phosphorus
136mg · 19% DV
Sodium
396mg · 17% DV
Calcium
150mg · 15% DV
Zinc
1.54mg · 14% DV
Potassium ⭐
264mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 143 calories in 1 cup (medium) (220 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.
Meat and ayran soup is a Turkish soup that combines meat with ayran, the tangy yogurt drink. Recipes vary by region and household, including in their seasoning and thickness, but the blend of savoury meat and tart dairy gives it a character distinct from a typical meat broth. It is generally served warm.
In Turkey, it can be served as a first course at lunch or dinner, or enjoyed as a simple meal with bread. The meat contributes protein, while ayran brings a fresh, tangy note and calcium. It provides 4.2 g of protein per 100 g. For a lighter meal, pair a bowl with a plain salad.
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.
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
— Not 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
2.86g
MONOUNSATURATED
2.2g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.