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Salted ayran Calories
Salted 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 Salted 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 0.3 mg of B2 covers 20% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Salted 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%
Salted ayran nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 89 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0.14 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 Salted ayran?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 89 kcal |
| 100 g | 100 g | 37 kcal |
| 1 serving (small) | 150 g | 56 kcal |
| 1 cup (small) | 180 g | 67 kcal |
| 1 pack (small) | 200 g | 74 kcal |
| 1 bottle (small) | 250 g | 93 kcal |
| 1 cup (large) | 300 g | 111 kcal |
| 1 bottle (medium) | 330 g | 122 kcal |
| 1 serving (large) | 350 g | 130 kcal |
Calculated from 37 calories per 100 g.
Frequently Asked Questions About Salted ayran
What is salted ayran, and how is it made?
Salted ayran is a cold, savory yogurt drink made by mixing yogurt with water and salt. It is whisked or blended until smooth, and may be served lightly foamy alongside a meal.
Why is salted ayran served with kebabs?
Salted ayran is commonly served with kebabs because its cool, tangy taste pairs well with rich, spicy grilled meat. It is also a familiar table drink in Türkiye, where it is often served with other savory dishes.
Is salted ayran the same as kefir?
No. Salted ayran is usually yogurt thinned with water and seasoned with salt, while kefir is made by fermenting milk with kefir cultures. Their texture, fermentation process, and taste are different.
Does salted ayran contain probiotics?
Salted ayran may contain live yogurt cultures if it is made with yogurt that still has them and is not heat-treated afterward. The amount can vary, so it should not automatically be treated as a probiotic product.
Can salted ayran help with hydration?
Salted ayran contributes fluid, and its cool, tangy taste can make it refreshing with a meal. It is not a replacement for drinking water, especially when you are thirsty or exercising in hot weather.
Can you make salted ayran without salt?
Yes, you can make ayran without adding salt by thinning yogurt with cold water and whisking it smooth. It will taste less savory, and you can add herbs or cucumber instead if you want more flavor.
Why does salted ayran separate?
Salted ayran can separate because yogurt solids settle when the drink stands. This is usually normal; stir or shake it before serving. Discard it instead if separation comes with an unusual smell, color, or mold.
How long does homemade salted ayran last in the fridge?
Keep homemade salted ayran covered and refrigerated, and drink it promptly for the best quality. Do not leave it sitting out for an extended time, and pour servings into a glass rather than drinking from the storage container.
Is salted ayran high in sodium?
Salted ayran contains sodium from the salt added during preparation, and the amount varies with the recipe. If you have high blood pressure or have been told to limit sodium, choose a lightly salted version and ask your clinician about your needs.
Is salted ayran traditionally made with sparkling water?
Usually, no: salted ayran is made with still water, yogurt, and salt. Some people add sparkling water for a fizzy variation, but that changes the texture and is not required for traditional ayran.
Salted ayran Vitamins & Minerals
Vitamins
B2
0.26mg · 20% DV
B12
0.43µg · 18% DV
B5
0.53mg · 11% DV
Biotin
2.88µg · 10% DV
Minerals
Sodium
672mg · 29% DV
Phosphorus
139mg · 20% DV
Calcium
180mg · 18% DV
Iodine
17µg · 11% DV
Potassium ⭐
228mg · 7% DV
Salted ayran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted 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 Salted ayran?
Salted ayran is a chilled drink made by whisking yogurt with water and salt, widely enjoyed in Turkey and across parts of the surrounding region. It is smooth and pourable, often with a light foam on top. Its gently tart yogurt flavour is balanced by salt, making it especially refreshing alongside spiced or grilled food.
In Turkey it commonly accompanies kebabs, pide and everyday meals, and it is also an easy choice on a hot day. You can adjust the consistency to taste, from fairly thick to very drinkable. Yogurt gives it protein and calcium, so it offers more nourishment than water; for a less salty version, simply use less salt when mixing.
How Nutritious Is Salted 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 Salted 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 Salted ayran Contain Allergens?
Contains these allergens:
Which Diets Is Salted 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
Salted ayran Fat Profile
SATURATED
2.76g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.