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Ryazhenka Calories
Fermented baked milk drink, source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Ryazhenka (250 g) has 168 calories. That works out to 67 calories per 100 g. It contains 11.8 g of carbs, 7.5 g of protein, 10 g of fat and 0 g of fiber. Its 1 µg of B12 covers 42% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Ryazhenka Nutrition Facts
Selected: 1 cup (medium) · 250 g
168
KCAL / 250G
Carbs
11.8g
· 4% DV
Protein
7.5g
· 15% DV
Fat
10g
· 13% 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 28% · Protein 18% · Fat 54%
Ryazhenka nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 6.25 g | 31% |
| Trans fat | 0.38 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 11.8 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 7.5 g | 15% |
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 Ryazhenka?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 168 kcal |
| 1 tablespoon (mini) | 15 g | 10 kcal |
| 100 g | 100 g | 67 kcal |
| 1 cup (small) | 200 g | 134 kcal |
| 1 cup (large) | 330 g | 221 kcal |
| 1 bottle (small) | 450 g | 302 kcal |
| 1 bottle (medium) | 500 g | 335 kcal |
| 1 pack (large) | 900 g | 603 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Ryazhenka
What is Ryazhenka?
Ryazhenka is a fermented milk drink made by culturing milk that has been slowly baked or heated until it develops a cooked-milk flavor. It is traditional in parts of Eastern Europe and is usually creamy, mild, and drinkable.
What does Ryazhenka taste like?
Ryazhenka tastes mildly tangy, creamy, and distinctly like cooked milk, often with a gentle caramel-like note. Its flavor is usually less sharp than kefir, making it an option for people who prefer a milder fermented dairy drink.
How is Ryazhenka traditionally made?
Ryazhenka is traditionally made by slowly heating milk until it takes on a baked-milk color and flavor, then fermenting it with lactic-acid cultures. The milk must cool before the cultures are added, since excessive heat can prevent fermentation.
Is Ryazhenka the same as kefir?
No. Ryazhenka is made from baked milk and typically has a smooth, mild flavor, while kefir is commonly fermented with kefir grains and tastes tangier. Kefir may also be slightly fizzy, whereas Ryazhenka is generally not.
Is Ryazhenka the same as yogurt?
No. Ryazhenka is a drinkable fermented product made from baked milk, while yogurt is usually made by fermenting milk that has not been baked and is often thicker. Their cultures and distinctive flavors can also differ.
Can you make Ryazhenka at home?
Yes. Slowly heat milk to develop a cooked-milk flavor, let it cool until warm, then add a suitable live-culture starter and leave it to ferment. Keep the finished Ryazhenka refrigerated, and use clean equipment throughout.
How do you drink Ryazhenka?
Ryazhenka is usually enjoyed chilled or lightly cool, poured into a glass and sipped on its own. You can also serve it with breakfast, blend it with fruit, or stir it into oats for a creamy, mildly tangy addition.
Does Ryazhenka contain lactose?
Yes, Ryazhenka can contain lactose. Fermentation may reduce some of the milk sugar, but it does not reliably make the drink lactose-free. If you have lactose intolerance, try only what you know you can tolerate or choose a product labeled lactose-free.
Can Ryazhenka replace buttermilk in baking?
Ryazhenka can often replace buttermilk in pancakes, muffins, and similar recipes because it is a fermented dairy drink with a mildly tangy taste. Its thickness and acidity may vary, so adjust the batter with a little liquid if needed.
How should you store Ryazhenka after opening?
Keep Ryazhenka refrigerated, tightly closed, and follow the storage directions on its package. Once opened, use the package’s guidance rather than assuming a fixed shelf life; discard it if its smell, appearance, or texture becomes unusual.
Ryazhenka Vitamins & Minerals
Vitamins
B12
1µg · 42% DV
B2
0.45mg · 35% DV
Biotin
7.5µg · 25% DV
B5
0.88mg · 18% DV
Minerals
Phosphorus
225mg · 32% DV
Calcium
300mg · 30% DV
Iodine
23µg · 15% DV
Potassium ⭐
375mg · 11% DV
Sodium
113mg · 5% DV
Ryazhenka Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ryazhenka
To burn the 168 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 Ryazhenka?
Ryazhenka is a traditional fermented milk drink associated with Ukraine and neighbouring parts of Eastern Europe. It is made by gently heating milk for a long time, which gives it a toasted, creamy character, then fermenting it with live cultures.
Mildly tangy with a hint of caramel, it is thicker than kefir but still easy to drink. In its home region it is commonly served chilled for breakfast or as a snack; elsewhere, try it on its own or poured over oats and fruit. It provides protein and calcium, while remaining a simple dairy option. Choose a plain version if you want to control the sweetness, and pair it with fresh fruit for a light, filling snack.
How Nutritious Is Ryazhenka?
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 Ryazhenka 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 Ryazhenka Contain Allergens?
Contains these allergens:
Which Diets Is Ryazhenka 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
Ryazhenka Fat Profile
SATURATED
6.25g
MONOUNSATURATED
2.5g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.