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Ayran Calories
Salted yogurt drink
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Ayran (240 g) has 89 calories. That works out to 37 calories per 100 g. It contains 6.2 g of carbs, 4.6 g of protein, 4.3 g of fat and 0 g of fiber. Its 139.2 mg of Phosphorus covers 20% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Ayran Nutrition Facts
Selected: 1 cup (medium) · 240 g
89
KCAL / 240G
Carbs
6.2g
· 2% DV
Protein
4.6g
· 9% DV
Fat
4.3g
· 6% 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 22% · Fat 48%
Ayran nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 89 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.12 g | |
| Sodium | 768 mg | 33% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 4.6 g | 9% |
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 Ayran?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 89 kcal |
| 100 g | 100 g | 37 kcal |
| 1 serving (small) | 150 g | 56 kcal |
| 1 pack (small) | 180 g | 67 kcal |
| 1 bottle (small) | 200 g | 74 kcal |
| 1 bottle (medium) | 250 g | 93 kcal |
| 1 pack (medium) | 285 g | 105 kcal |
| 1 cup (large) | 300 g | 111 kcal |
| 1 bottle (large) | 330 g | 122 kcal |
Calculated from 37 calories per 100 g.
Frequently Asked Questions About Ayran
What is ayran?
Ayran is a savory Turkish drink made by mixing yogurt with water and salt. It is usually served cold, often alongside meals, and has a tangy, lightly salty taste.
What does ayran taste like?
Ayran tastes tangy, creamy, and mildly salty, with a thinner texture than yogurt. Its flavor varies with the yogurt and the amount of water and salt used.
How do you make ayran at home?
You make ayran by whisking plain yogurt with cold water and salt until smooth. Add the water gradually to control how thick it is, then chill it or serve it over ice.
Is ayran the same as lassi?
No. Ayran is generally a savory yogurt drink mixed with water and salt, while lassi can be sweet or savory and often has a thicker texture or added fruit and spices.
What is the difference between ayran and doogh?
Ayran and doogh are both savory yogurt drinks made with water, but recipes vary by region. Doogh may be carbonated or flavored with herbs, while Turkish ayran is commonly served plain.
Does ayran contain probiotics?
Ayran may contain live yogurt cultures if it is made with unheated yogurt and has not been heat-treated afterward. Packaged versions differ, so the cultures are not guaranteed in every product.
Is ayran good for hydration?
Yes, ayran contributes fluid and can be refreshing with a meal. It is salty, though, so it should not replace water as your main drink, especially when you are thirsty.
Can you drink ayran with fish?
Yes, you can drink ayran with fresh fish; combining dairy and fish does not cause food poisoning. Foodborne illness is more likely to come from fish that was improperly stored or spoiled.
How long does ayran last after opening?
Keep opened ayran refrigerated with its container tightly closed and follow the date or storage directions on the package. Discard it if it has been left warm for a prolonged period or shows signs of spoilage.
Does ayran contain alcohol?
Ayran is a nonalcoholic yogurt drink, not an alcoholic beverage. Although yogurt is fermented, the usual process for making ayran does not turn it into an alcoholic drink.
Ayran Vitamins & Minerals
Vitamins
B12
0.43µg · 18% DV
B2
0.22mg · 17% DV
Biotin
3.6µg · 12% DV
B5
0.53mg · 11% DV
Minerals
Sodium
768mg · 33% DV
Phosphorus
139mg · 20% DV
Calcium
180mg · 18% DV
Iodine
17µg · 11% DV
Potassium ⭐
228mg · 7% DV
Ayran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ayran
To burn the 89 calories in 1 cup (medium) (240 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 Ayran?
Ayran is a refreshing yogurt drink made by whisking yogurt with water and salt. It is especially associated with Türkiye and neighbouring parts of the region, where recipes range from pourable to lightly foamy depending on the yogurt and how much water is added.
Usually served chilled, it is a familiar companion to kebabs, pide and other hearty or spicy dishes, and is also enjoyed on its own in warm weather. Outside its home region, you can find it in Turkish restaurants and shops, or make it easily at home. It provides some protein from the yogurt and has 37 calories per 100 g. For a milder, lighter-tasting glass, use less salt and add more water.
How Nutritious Is Ayran?
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 Ayran Processed?
NOVA 3
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:
Which Diets Is 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
Ayran Fat Profile
SATURATED
2.64g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.