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Shalgam ayran Calories
Savory fermented yogurt drink blended with shalgam juice, probiotic and tangy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Shalgam ayran (240 g) has 67 calories. That works out to 28 calories per 100 g. It contains 5.5 g of carbs, 3.8 g of protein, 2.6 g of fat and 0.2 g of fiber. Its 0.4 µg of B12 covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Shalgam ayran Nutrition Facts
Selected: 1 cup (medium) · 240 g
67
KCAL / 240G
Carbs
5.5g
· 2% DV
Protein
3.8g
· 8% DV
Fat
2.6g
· 3% 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 36% · Protein 25% · Fat 39%
Shalgam ayran nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 67 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.07 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 0.2 g | 1% |
| Protein | 3.8 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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How Many Calories in 1 Cup of Shalgam ayran?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 67 kcal |
| 1 teaspoon (mini) | 5 g | 1 kcal |
| 1 tablespoon (small) | 15 g | 4 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (small) | 200 g | 56 kcal |
| 1 bottle (small) | 250 g | 70 kcal |
| 1 serving (large) | 300 g | 84 kcal |
| 1 bottle (medium) | 330 g | 92 kcal |
| 2 cup (double) | 480 g | 134 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Shalgam ayran
What is shalgam ayran?
Shalgam ayran is a savory Turkish drink made by blending ayran, a yogurt-based drink, with şalgam juice. It combines ayran’s creamy tang with the distinctive, sharper flavor of fermented black-carrot-based juice.
How do you make shalgam ayran at home?
Mix cold ayran with a little şalgam juice, then add more to taste. Starting gradually lets you control the drink’s saltiness, tang, and color; use mild or spicy şalgam juice depending on your preference.
What does shalgam ayran taste like?
Shalgam ayran tastes tangy, savory, and creamy, with a distinctive fermented-vegetable note from the şalgam juice. Its sharpness and heat vary with the juice used, so it can be mild or noticeably spicy.
Is shalgam ayran spicy?
Shalgam ayran is not necessarily spicy. Its heat comes from the şalgam juice, which is sold in both spicy and non-spicy versions; choose a mild juice or use less of a spicy one to keep the drink gentle.
What is the difference between shalgam ayran and şalgam juice?
Shalgam ayran contains ayran as well as şalgam juice, so it is creamier and has a yogurt tang. Şalgam juice on its own is a sharper fermented vegetable drink without the yogurt base.
Is shalgam ayran made with turnips or black carrots?
Shalgam ayran is usually made with şalgam juice, which is commonly fermented from black carrots; despite the name, turnip is not usually its main ingredient. Some versions may include turnip, depending on the recipe.
What food goes well with shalgam ayran?
Shalgam ayran goes well with kebabs, grilled meats, and other savory Turkish dishes. Its cool, tangy yogurt base pairs particularly well with richly seasoned or spicy food.
Is shalgam ayran fermented?
Yes, its ingredients are fermented: ayran is made from yogurt, and şalgam juice is traditionally produced through fermentation. Blending them creates a drink with a pronounced tangy flavor.
Does shalgam ayran contain probiotics?
Shalgam ayran may contain live cultures if it is made with yogurt that still contains them. The amount can vary with the ingredients and storage, so a specific probiotic count cannot be assumed for every serving.
How should you store shalgam ayran?
Keep shalgam ayran covered in the refrigerator and drink it while fresh. For the best texture, mix the ayran and şalgam juice shortly before serving rather than storing them already blended for a long time.
Shalgam ayran Vitamins & Minerals
Vitamins
B12
0.43µg · 18% DV
B2
0.22mg · 17% DV
Biotin
2.88µg · 10% DV
B5
0.43mg · 9% DV
Minerals
Sodium
672mg · 29% DV
Phosphorus
115mg · 16% DV
Calcium
149mg · 15% DV
Selenium
4.32µg · 8% DV
Potassium ⭐
228mg · 7% DV
Shalgam ayran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shalgam ayran
To burn the 67 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 Shalgam ayran?
Shalgam ayran combines ayran—a savoury Turkish drink made with yoghurt, water and salt—with shalgam juice, a tangy fermented drink especially associated with Adana and southern Turkey. Its colour and sharpness vary with the shalgam juice used, while the yoghurt gives it a creamy, gently sour base.
It is usually served cold alongside kebabs and other richly seasoned meals, or enjoyed as a refreshing alternative to plain ayran. The yoghurt contributes some protein, and the drink provides 28 calories per 100 g. If you prefer a milder flavour, mix in more ayran; it also pairs well with simple grilled foods.
How Nutritious Is Shalgam 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 Shalgam 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 Shalgam ayran Contain Allergens?
Contains these allergens:
Which Diets Is Shalgam 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
Shalgam ayran Fat Profile
SATURATED
1.68g
MONOUNSATURATED
0.67g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.