1 cup (medium) of Sourdough Ayran (200 g) has 90 calories. That works out to 45 calories per 100 g. It contains 9 g of carbs, 4.4 g of protein, 2.4 g of fat and 0.4 g of fiber. Its 0.3 mg of B2 covers 20% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Sourdough Ayran?

Sourdough ayran is a Turkish-style cultured drink made by mixing yoghurt with water and usually salt, with sourdough added for an extra layer of tang and aroma. It is pourable and often lightly frothy, much like ordinary ayran, though recipes and thickness can vary.

In Turkey it is commonly served chilled alongside meals, especially in warm weather, and pairs well with grilled foods, flatbreads and savoury pastries. Elsewhere, it works as a cooling alternative to a salted yoghurt drink with lunch or a spicy meal. It is relatively light, with 45 calories per 100 g and a modest amount of protein. For a milder drink, add more water and adjust the salt to taste.

Sourdough Ayran Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.5g

· 2% DV

Protein

2.2g

· 4% DV

Fat

1.2g

· 2% 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 48% · Protein 23% · Fat 29%

Sourdough Ayran Vitamins & Minerals

Vitamins

0.13mg · 10% DV

B12

0.18µg · 8% DV

0.35mg · 7% DV

Vitamin A

35µg · 4% DV

Minerals

Calcium

85mg · 9% DV

Phosphorus

65mg · 9% DV

Sodium

120mg · 5% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Sourdough Ayran?

Nutrient density

Medium

40/ 100

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

40/ 100

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.

Sourdough Ayran Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sourdough Ayran

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sourdough 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 Sourdough Ayran Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sourdough Ayran Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Sourdough Ayran Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Sourdough Ayran

🥛🍞vs🥒

Sourdough Ayran vs Tzatziki15 kcal fewer per 100 g

→🥛🍞vs🧀

Sourdough Ayran vs Cheddar Cheese357 kcal fewer per 100 g

→🥛🍞vs🧀

Sourdough Ayran vs Tulum Cheese325 kcal fewer per 100 g

→🥛🍞vs🥛

Sourdough Ayran vs Milk19 kcal fewer per 100 g

→

Foods Similar to Sourdough Ayran

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Sourdough Ayran

What is Sourdough Ayran?

Sourdough Ayran is a variation of ayran, the Turkish yogurt drink, made with sourdough in addition to yogurt, water, and usually salt. Recipes differ, so the sourdough may affect its flavor and fermentation in different ways.

How is Sourdough Ayran different from regular ayran?

Sourdough Ayran includes sourdough, while regular ayran is typically made by mixing yogurt, water, and salt. The added starter can give it a tangier or more distinctive flavor, depending on how it is made.

What does Sourdough Ayran taste like?

Sourdough Ayran tastes tangy and creamy, with a flavor that can be sharper or more complex than regular ayran. Its saltiness, sourness, and light fizz vary with the recipe and fermentation method.

How do you make Sourdough Ayran?

Sourdough Ayran is commonly made by mixing yogurt, water, salt, and sourdough starter. Some recipes ferment the mixture, while others add starter differently, so follow a recipe intended for the drink rather than assuming every method is the same.

Does Sourdough Ayran contain live probiotics?

It may contain live microorganisms, but Sourdough Ayran is not guaranteed to provide a particular probiotic culture or amount. The starter, preparation, and any heat treatment affect whether live cultures remain in the finished drink.

Can you make Sourdough Ayran at home?

Yes, you can make Sourdough Ayran at home with yogurt, water, salt, and a suitable sourdough starter. Use a tested recipe for the mixing and fermentation steps, since leaving a dairy drink to ferment without guidance can affect food safety.

Is Sourdough Ayran fizzy?

Sourdough Ayran can have a light fizz if fermentation produces gas, but it is not always carbonated. A frothy top may also come simply from whisking or blending, so bubbles do not necessarily mean the drink is strongly fermented.

What foods go well with Sourdough Ayran?

Sourdough Ayran pairs well with grilled meats, kebabs, flatbreads, and spicy dishes. Its cool, tangy character complements rich or seasoned foods, and it can also be served chilled on its own.

How should you store Sourdough Ayran?

Keep Sourdough Ayran covered in the refrigerator and drink it promptly; its usable storage time depends on how it was prepared. Discard it if you notice mold, an off smell, or an unusual appearance.

Does Sourdough Ayran contain lactose?

Yes, Sourdough Ayran made with regular yogurt can contain lactose; fermentation does not reliably remove all of it. If lactose causes symptoms for you, choose a version made with lactose-free yogurt.

Have another question about Sourdough Ayran?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026