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Fermented yogurt drink
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Sour Ayran with Black Yeast (200 g) has 70 calories. That works out to 35 calories per 100 g. It contains 5.2 g of carbs, 4.2 g of protein, 3.4 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 200 g
70
KCAL / 200G
Carbs
5.2g
· 2% DV
Protein
4.2g
· 8% DV
Fat
3.4g
· 4% 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 30% · Protein 25% · Fat 45%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0.1 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 4.2 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) | 200 g | 70 kcal |
| 1 tablespoon (medium) | 15 g | 5 kcal |
| 100 g | 100 g | 35 kcal |
| 1 cup (small) | 120 g | 42 kcal |
| 1 serving (small) | 150 g | 53 kcal |
| 1 bottle (medium) | 200 g | 70 kcal |
| 1 serving (large) | 250 g | 88 kcal |
| 1 cup (large) | 300 g | 105 kcal |
| 1 bottle (large) | 330 g | 116 kcal |
Calculated from 35 calories per 100 g.
Sour ayran with black yeast is a tangy, fermented yogurt drink. “Black yeast” can refer to a particular local starter or production method; the name alone does not identify one standardized yeast species or prove that the drink contains mold.
No. Sour ayran with black yeast is yogurt-based, while kefir is fermented with kefir grains and has a different culture. The word “yeast” in the ayran’s name does not make it kefir.
Sour ayran with black yeast tastes tangy because fermentation produces lactic acid as bacteria use lactose in the yogurt. The strength of the sourness can vary with the starter, fermentation method, and storage.
Sour ayran with black yeast is made from a yogurt-based mixture fermented with the starter associated with that version. Ayran itself is commonly prepared by thinning yogurt with water, sometimes adding salt; the exact starter and method can differ by producer or region.
Yes, if you have a reliable, food-safe starter intended for this ayran. Mixing yogurt and water makes ordinary ayran, but reproducing the distinctive black-yeast version depends on the starter and method; do not use an unidentified culture.
It may contain live cultures if it has not been heat-treated after fermentation. A sour taste alone does not confirm live probiotics, because processing and storage can affect whether the cultures remain alive.
Slight separation can happen because sour ayran with black yeast is yogurt-based. Shake it before serving. Do not drink it if you see mold, notice an unusual odor, or find that the container is swollen.
Sour ayran with black yeast is usually served cold alongside savory meals. Its tangy flavor pairs well with grilled meats, kebabs, flatbreads, and spicy dishes, though the drink’s saltiness depends on how it was made.
Keep sour ayran with black yeast sealed in the refrigerator after opening, and pour it with a clean glass. Avoid leaving it out for long periods; discard it if it develops mold, an unusual smell, or a swollen container.
Yes, sour ayran with black yeast can usually replace regular ayran in marinades, batters, or meals served with ayran. Its stronger tang may change the flavor, so taste the dish before adding extra salt or other sour ingredients.
Vitamins
B12
0.7µg · 29% DV
B2
0.28mg · 22% DV
B5
0.7mg · 14% DV
Biotin
3.6µg · 12% DV
Minerals
Phosphorus
166mg · 24% DV
Calcium
210mg · 21% DV
Iodine
28µg · 19% DV
Sodium
300mg · 13% DV
Potassium ⭐
290mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 70 calories in 1 cup (medium) (200 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.
Sour Ayran with Black Yeast is a tangy take on Turkish ayran, the familiar drink made by thinning yogurt with water and adding salt. The black-yeast preparation gives this version its distinctive name, while its defining character is the cool, savoury taste of ayran with a pronounced sour edge. Its consistency can range from pourable to creamy.
In Turkey, ayran is usually served chilled alongside kebabs, pastries and everyday meals; this sour version can be enjoyed the same way. At 35 calories per 100 g, it is a relatively light fermented yogurt drink, with 2.1 g of protein. Drink it on its own or alongside a meal; adding a little water can soften the sharpness and make it thinner.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.1g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.18g
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.