1 cup (medium) of Ayran (200 g) has 74 calories. That works out to 37 calories per 100 g. It contains 8.4 g of carbs, 3.4 g of protein, 2 g of fat and 0 g of fiber. Its 0.3 mg of B2 covers 20% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.

Ayran Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

1.7g

· 3% DV

Fat

· 1% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 52% · Protein 21% · Fat 27%

Ayran Vitamins & Minerals

Vitamins

0.13mg · 10% DV

Biotin

2.5µg · 8% DV

B12

0.18µg · 8% DV

0.35mg · 7% DV

Minerals

Calcium

60mg · 6% DV

Phosphorus

44mg · 6% DV

Sodium

120mg · 5% DV

Iodine

7µg · 5% DV

How Nutritious Is Ayran?

Nutrient density

Medium

45/ 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

39/ 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.

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 Ayran

To burn the 37 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

Is 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 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 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

Ayran Fat Profile

SATURATED

0.65g

MONOUNSATURATED

0.25g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 2:1

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

Compare Ayran

🥛vs🥒

Ayran vs Tzatziki23 kcal fewer per 100 g

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Ayran vs Cheddar Cheese365 kcal fewer per 100 g

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Ayran vs Tulum Cheese333 kcal fewer per 100 g

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Ayran vs Milk27 kcal fewer per 100 g

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Foods Similar to 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 Ayran

How many calories are in Sütaş Ayran and what are its macros?

Per 100 g, Sütaş Ayran contains 37 calories. It provides 1.7 g protein, 4.2 g carbohydrates, and 1 g fat.

Is Sütaş Ayran diet-friendly, and does it contain allergens?

Sütaş Ayran fits omnivore, vegetarian, Mediterranean, and flexitarian diets. It contains dairy as an allergen and is minimally processed.

Have another question about Ayran?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026