Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Strained Yogurt Ayran Calories
Source of 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 Strained Yogurt Ayran (200 g) has 116 calories. That works out to 58 calories per 100 g. It contains 6.8 g of carbs, 8.4 g of protein, 6.2 g of fat and 0 g of fiber. Its 232 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Strained Yogurt Ayran Nutrition Facts
Selected: 1 cup (medium) · 200 g
116
KCAL / 200G
Carbs
6.8g
· 2% DV
Protein
8.4g
· 17% DV
Fat
6.2g
· 8% 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 23% · Protein 29% · Fat 48%
Strained Yogurt Ayran nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 3.9 g | 20% |
| Trans fat | 0.2 g | |
| Sodium | 520 mg | 23% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 8.4 g | 17% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Strained Yogurt Ayran?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 116 kcal |
| 1 tablespoon (medium) | 15 g | 9 kcal |
| 1 ounce (small) | 28.4 g | 16 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (small) | 150 g | 87 kcal |
| 1 bottle (small) | 200 g | 116 kcal |
| 1 serving (medium) | 250 g | 145 kcal |
| 1 cup (large) | 300 g | 174 kcal |
| 1 bottle (large) | 300 g | 174 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Strained Yogurt Ayran
What is strained yogurt ayran?
Strained yogurt ayran is a cold, savory yogurt drink made by thinning strained yogurt with water, usually with salt. Straining gives it a thicker, creamier body than ayran made with regular yogurt.
How do you make strained yogurt ayran at home?
Whisk strained yogurt with cold water until smooth, adding the water gradually to reach your preferred consistency. Salt is optional. Serve it chilled, and stir it again if it separates while standing.
Is strained yogurt ayran the same as kefir?
No. Strained yogurt ayran is yogurt loosened with water, while kefir is fermented with a different culture and is usually tangier and sometimes lightly fizzy. Ayran is not automatically a kefir or probiotic drink.
Does strained yogurt ayran traditionally contain salt?
Yes, salt is commonly added to strained yogurt ayran, but it is not essential to the drink. You can leave it out or use less, especially if you are pairing the ayran with already salty food.
Can strained yogurt ayran be used as a marinade?
Yes, strained yogurt ayran can work as a marinade for chicken or vegetables because its yogurt base coats food well and adds tang. Since it is thinner than plain yogurt, use enough to coat the ingredients and season separately.
Why does strained yogurt ayran separate?
Strained yogurt ayran can separate because the water and yogurt solids settle apart during storage. This is normal; stir or shake it before serving. A smooth initial whisk and refrigeration help keep the drink appealing.
Does strained yogurt ayran have live cultures?
It may contain live yogurt cultures if it is made with yogurt that still has them, but straining and dilution do not guarantee a particular amount in the finished drink. Heating the ayran can reduce live cultures.
What foods go well with strained yogurt ayran?
Strained yogurt ayran pairs well with grilled meats, kebabs, flatbreads, and spicy or salty dishes. Its tangy, cool taste contrasts with rich foods; serve it cold in a glass rather than treating it as a sweet yogurt drink.
Can you drink strained yogurt ayran after a workout?
Yes, strained yogurt ayran can be a convenient post-workout drink, providing fluid along with protein from yogurt. It is not a complete recovery meal on its own, so pair it with food if you need more energy.
How long does homemade strained yogurt ayran last in the refrigerator?
Keep homemade strained yogurt ayran covered in the refrigerator and drink it while fresh. Its texture can separate as it sits, so stir before serving. Discard it if it has been left unrefrigerated for an extended time or smells off.
Strained Yogurt Ayran Vitamins & Minerals
Vitamins
B12
0.76µg · 32% DV
B2
0.38mg · 29% DV
Biotin
4.4µg · 15% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
232mg · 33% DV
Calcium
290mg · 29% DV
Iodine
36µg · 24% DV
Sodium
520mg · 23% DV
Potassium ⭐
348mg · 10% DV
Strained Yogurt Ayran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained Yogurt Ayran
To burn the 116 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.
What is Strained Yogurt Ayran?
Strained Yogurt Ayran is a chilled Turkish drink made by thinning strained yogurt with water, usually with a little salt. Because the yogurt is thicker than standard yogurt, the drink tends to have a fuller, creamier texture, balanced by yogurt’s gentle tang. It is commonly served cold.
In Turkey, ayran is a familiar companion to everyday meals, especially kebabs, savoury pastries and other hearty dishes, and is welcome on a hot day. It can also work alongside a simple lunch. Strained Yogurt Ayran provides protein and calcium, with 4.2 g of protein per 100 g. For a lighter, less rich drink, add more water and adjust the salt to taste.
How Nutritious Is Strained Yogurt Ayran?
Nutrient density
High
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 Strained Yogurt 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 Strained Yogurt Ayran Contain Allergens?
Contains these allergens:
Which Diets Is Strained Yogurt 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
Strained Yogurt Ayran Fat Profile
SATURATED
3.9g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Strained Yogurt Ayran
Foods Similar to Strained Yogurt Ayran
Have another question about Strained Yogurt 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.