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Terator Calories
Fermented ayran-like drink, yogurt and water mix, probiotic source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Terator (200 g) has 56 calories. That works out to 28 calories per 100 g. It contains 7 g of carbs, 2.4 g of protein, 1.6 g of fat and 0 g of fiber. Its 180 mg of Phosphorus covers 26% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Terator Nutrition Facts
Selected: 1 cup (medium) · 200 g
56
KCAL / 200G
Carbs
7g
· 3% DV
Protein
2.4g
· 5% DV
Fat
1.6g
· 2% 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 54% · Protein 18% · Fat 28%
Terator nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 80 mg | 3% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 2.4 g | 5% |
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 Terator?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 56 kcal |
| 100 g | 100 g | 28 kcal |
| 1 cup (small) | 120 g | 34 kcal |
| 1 serving (medium) | 200 g | 56 kcal |
| 1 bottle (medium) | 250 g | 70 kcal |
| 1 cup (large) | 300 g | 84 kcal |
| 1 pack (medium) | 330 g | 92 kcal |
| 1 serving (large) | 400 g | 112 kcal |
| 1 bottle (large) | 500 g | 140 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Terator
What is terator?
Terator is a fermented, drinkable mixture of yogurt and water, similar to ayran. It has a tangy yogurt flavor and may contain live cultures from the yogurt used to make it.
How is terator different from ayran?
Terator is an ayran-like yogurt-and-water drink, while ayran is the more widely recognized Turkish name for a similar beverage. Recipes and fermentation can vary, so terator may differ in tanginess and consistency.
Is terator the same as tarator sauce?
No. Terator here refers to a fermented yogurt-and-water drink. Tarator sauce is a different preparation, commonly made with ingredients such as walnuts, bread, or tahini, depending on the regional recipe.
How do you make terator at home?
Mix yogurt with water until the terator is smooth and thin enough to drink; add salt if you like. Its fermented character and sourness depend on the yogurt mixture and how it is prepared.
Does terator contain probiotics?
It can: terator is made with fermented yogurt, which may provide live cultures. The types and amounts of cultures vary with the yogurt and preparation, so not every serving will have the same probiotic content.
What does terator taste like?
Terator usually tastes tangy, refreshing, and yogurt-forward, with a mild sourness from fermentation. Its flavor can be sharper or milder depending on the yogurt and how long the mixture has fermented.
How is terator usually served?
Terator is generally served cold as a drink alongside a meal. Its cool, tangy flavor works especially well with rice dishes, savory pastries, and spicy foods.
Can you use terator instead of ayran in a recipe?
Usually, yes, when a recipe calls for a cold yogurt drink or ayran. Terator may be more or less sour or thick, so taste it first and adjust the seasoning or liquid in the dish.
Can terator be heated?
Terator is best enjoyed cold rather than heated. Warming a fermented yogurt drink can change its texture and flavor, and heat can reduce the number of live cultures it contains.
How should you store terator after making it?
Keep terator covered in the refrigerator and drink homemade terator while it is fresh. Do not leave it at room temperature for long, and discard it if its smell, appearance, or texture changes noticeably.
Terator Vitamins & Minerals
Vitamins
B2
0.26mg · 20% DV
B12
0.44µg · 18% DV
Biotin
5µg · 17% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
180mg · 26% DV
Calcium
240mg · 24% DV
Iodine
16µg · 11% DV
Selenium
5µg · 9% DV
Potassium ⭐
300mg · 9% DV
Sodium
80mg · 3% DV
Terator Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Terator
To burn the 56 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 Terator?
Terator is a fermented drink made by mixing yogurt with water, with a texture and character similar to ayran. It is associated with Balkan food traditions, though recipes and names vary by place. The yogurt gives it a gently tangy taste; the amount of water determines whether it pours like a light drink or feels closer to thin yogurt.
Serve it chilled alongside a meal or as a refreshing drink on a warm day. Its mild flavour works well with savoury foods, and it can also be seasoned simply with a little salt or herbs. Terator is a light option with modest amounts of protein and fat, and fermented yogurt may provide live cultures. Add more water for a thinner drink, or keep it thicker for a more filling accompaniment.
How Nutritious Is Terator?
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 Terator 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 Terator Contain Allergens?
Contains these allergens:
Which Diets Is Terator 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
Terator Fat Profile
SATURATED
1g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.1g
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.