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Ayran Calories
Yogurt, water, and salt blend; refreshing traditional drink
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
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 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Ayran Nutrition Facts
Selected: 1 cup (medium) · 200 g
74
KCAL / 200G
Carbs
8.4g
· 3% DV
Protein
3.4g
· 7% DV
Fat
2g
· 3% 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 52% · Protein 21% · Fat 27%
Ayran nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 3.4 g | 7% |
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) | 200 g | 74 kcal |
| 100 g | 100 g | 37 kcal |
| 1 cup (small) | 100 g | 37 kcal |
| 1 pack (medium) | 200 g | 74 kcal |
| 1 bottle (medium) | 250 g | 93 kcal |
| 1 cup (large) | 300 g | 111 kcal |
| 1 bottle (large) | 330 g | 122 kcal |
| 1 bottle (jumbo) | 500 g | 185 kcal |
| 1 pack (large) | 500 g | 185 kcal |
Calculated from 37 calories per 100 g.
Frequently Asked Questions About Ayran
What is Ayran?
Ayran is a traditional savory drink made by blending yogurt, water, and salt. It is served cold and is especially common alongside meals in Turkey and other parts of the region.
How do you make Ayran at home?
To make Ayran, whisk plain yogurt with water until smooth, then add salt to taste. Adjust the water for a thicker or lighter texture, and serve it chilled.
What is the difference between Ayran and lassi?
Ayran is usually a savory yogurt drink thinned with water and often salted. Lassi is a broader category of yogurt drinks; it can be sweet or savory and is often thicker or flavored.
How do you make Ayran foamy?
Whisk Ayran vigorously or shake it in a sealed container to create foam. A blender also works, but blending it just before serving helps the foam stay visible in the glass.
Can you drink Ayran with fish?
Yes, you can drink Ayran with fish; the combination does not cause food poisoning. Illness is linked to spoiled food or unsafe handling, so use fresh fish and keep both foods properly stored.
Does Ayran contain probiotics?
Ayran may contain live yogurt cultures when it is made with yogurt containing live cultures and is not heat-treated afterward. The amount of live bacteria varies, so Ayran should not be assumed to have a specific probiotic effect.
Is Ayran good for hydration after exercise?
Ayran can contribute fluid after exercise, and its yogurt provides protein. Its salt content varies, so it is not a precise replacement for a formulated sports drink when prolonged, intense exercise creates substantial fluid and electrolyte losses.
Can people with lactose intolerance drink Ayran?
Some people with lactose intolerance tolerate small servings of Ayran, but it is made with yogurt and is not automatically lactose-free. A lactose-free yogurt version is an option; tolerance varies from person to person.
How long does homemade Ayran last in the fridge?
Keep homemade Ayran covered and refrigerated, and aim to drink it by the next day. It may separate as it sits, so stir it before serving and discard it if its smell or appearance has changed.
Is Ayran always salty?
No, Ayran is not always salty; the amount depends on how it is prepared, and some versions contain little or no added salt. If you are watching your sodium intake, make it with less salt.
Ayran Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B2
0.26mg · 20% DV
Biotin
5µg · 17% DV
B5
0.6mg · 12% DV
Minerals
Phosphorus
90mg · 13% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Sodium
240mg · 10% DV
Potassium ⭐
300mg · 9% 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 74 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 Ayran?
Türksuyu Yozgat Ayran is a regional take on ayran, the Turkish drink made by thinning yogurt with water and adding salt. Its consistency varies with the yogurt and the amount of water, from lightly creamy to very pourable.
Tangy, gently salty and refreshing, it is commonly served cold with meals in Turkey, especially alongside dishes such as pide, gözleme and kebabs. You’ll also find ayran in shops and restaurants in many places where Turkish food is served. It contributes some protein from the yogurt, while remaining a light, mostly liquid accompaniment. If making it at home, adjust the water for the texture you prefer and use less salt for a milder drink.
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 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:
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
1.2g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.