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A refreshing savory drink made with yogurt, water, salt, parsley, and a small amount of ajwain; provides protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Parsley Ayran (240 g) has 72 calories. That works out to 30 calories per 100 g. It contains 5.5 g of carbs, 4.1 g of protein, 3.6 g of fat and 0.2 g of fiber. Its 36 µg of Vitamin K covers 30% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
72
KCAL / 240G
Carbs
5.5g
· 2% DV
Protein
4.1g
· 8% DV
Fat
3.6g
· 5% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 23% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 2.28 g | 11% |
| Trans fat | 0.1 g | |
| Sodium | 648 mg | 28% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 0.2 g | 1% |
| Protein | 4.1 g | 8% |
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) | 240 g | 72 kcal |
| 1 tablespoon (medium) | 15 g | 5 kcal |
| 100 g | 100 g | 30 kcal |
| 1 cup (small) | 180 g | 54 kcal |
| 1 serving (medium) | 200 g | 60 kcal |
| 1 bottle (medium) | 250 g | 75 kcal |
| 1 cup (large) | 300 g | 90 kcal |
| 1 serving (large) | 350 g | 105 kcal |
| 1 bottle (large) | 500 g | 150 kcal |
Calculated from 30 calories per 100 g.
Parsley ayran is a savory yogurt drink made with water, salt, parsley and a small amount of ajwain. It is served cold and combines the tang of ayran with a fresh, herbal flavor.
To make parsley ayran, blend yogurt, cold water, salt, parsley and a little ajwain until smooth. For a more textured drink, finely chop the parsley and stir it into whisked ayran instead.
Parsley ayran tastes tangy and lightly salty, with a fresh herbal note from the parsley. Ajwain adds a subtle, warm spice flavor, so the drink is more aromatic than plain ayran.
Parsley ayran includes parsley and a little ajwain, while regular ayran is generally made from yogurt, water and salt. The additions give parsley ayran a greener appearance and a more herbaceous, spiced taste.
Yes, parsley ayran can be made without ajwain. The drink will lose its mild, warm spice note, but yogurt, water, salt and parsley still make a refreshing savory ayran.
Yes, dried parsley works in parsley ayran, though fresh parsley usually gives it a brighter flavor and color. Add a small amount, let it sit briefly to rehydrate, then stir or blend before serving.
Parsley ayran is best freshly made, but it can be kept covered in the refrigerator for about one to two days. The herbs may darken and the drink may separate, so shake or stir it before drinking.
Parsley ayran pairs well with grilled meat, kebabs, savory pastries and spicy meals. Serve it cold alongside the food; its tangy yogurt base and herbal flavor complement rich or strongly seasoned dishes.
Yes, blending parsley ayran makes the parsley finer and distributes its flavor throughout the drink. Blend the yogurt and water first, then add parsley and ajwain; chill it before serving if the blending warms it.
Parsley ayran can be a refreshing post-exercise drink, and its yogurt provides protein and fluid. It should not be treated as a complete replacement for fluids and minerals lost during prolonged or intense exercise.
Vitamins
Vitamin K
36µg · 30% DV
B12
0.6µg · 25% DV
B2
0.17mg · 13% DV
Biotin
3.6µg · 12% DV
Minerals
Sodium
648mg · 28% DV
Iodine
29µg · 19% DV
Phosphorus
120mg · 17% DV
Calcium
156mg · 16% DV
Potassium ⭐
228mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 72 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.
Parsley Ayran is a herby variation on ayran, the Turkish drink made by whisking yogurt with water and salt. Parsley and a small amount of ajwain add its distinctive green, gently spiced character. It is usually served cold, and makes a refreshing alternative to sweet drinks alongside a meal.
Its texture can be thin and pourable or creamier, depending on how much water is used. In Turkey it often accompanies grilled foods, pide and everyday home cooking; elsewhere, you can serve it with kebabs or other richly seasoned dishes. The yogurt contributes protein and calcium, while the drink is mostly fluid. For a lighter, less salty version, add extra water and season sparingly.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.28g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.