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Vegetable ayran Calories
Yogurt-based savory drink with vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetable ayran (240 g) has 77 calories. That works out to 32 calories per 100 g. It contains 6.2 g of carbs, 4.3 g of protein, 3.6 g of fat and 0.5 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.
Vegetable ayran Nutrition Facts
Selected: 1 cup (medium) · 240 g
77
KCAL / 240G
Carbs
6.2g
· 2% DV
Protein
4.3g
· 9% DV
Fat
3.6g
· 5% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 23% · Fat 44%
Vegetable ayran nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 2.28 g | 11% |
| Trans fat | 0.07 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 4.3 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 Vegetable ayran?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 77 kcal |
| 1 tablespoon (whole) | 15 g | 5 kcal |
| 100 g | 100 g | 32 kcal |
| 1 cup (small) | 180 g | 58 kcal |
| 1 serving (medium) | 200 g | 64 kcal |
| 1 bottle (small) | 250 g | 80 kcal |
| 1 cup (large) | 300 g | 96 kcal |
| 1 bottle (medium) | 330 g | 106 kcal |
| 1 serving (large) | 350 g | 112 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Vegetable ayran
What is vegetable ayran?
Vegetable ayran is a savory yogurt drink mixed with vegetables, commonly cucumber, and sometimes fresh herbs. It is related to plain ayran, a yogurt-and-water drink, but has a more pronounced vegetable flavor and may contain small pieces.
How do you make vegetable ayran at home?
To make vegetable ayran, whisk plain yogurt with cold water until drinkable, then stir in finely chopped or grated vegetables and season as desired. Chill it before serving, and mix it again because the vegetable pieces can settle.
What vegetables go well in vegetable ayran?
Cucumber is a natural choice for vegetable ayran, and fresh herbs such as mint, dill, or parsley complement it. There is no single fixed recipe, so use mild-flavored vegetables and add watery ingredients gradually to keep the drink from becoming too thin.
Is vegetable ayran the same as cacık?
No, vegetable ayran is a drink, while cacık is usually a thicker yogurt dish eaten with a spoon. Both may include yogurt, cucumber, and herbs, but ayran is diluted with water to make it easy to drink.
Where does vegetable ayran come from?
Vegetable ayran draws on the Turkish tradition of ayran, a savory yogurt drink, with vegetables added for extra flavor and texture. Recipes vary by household; it is better understood as a variation on ayran than as a drink with one standard recipe.
What does vegetable ayran taste like?
Vegetable ayran tastes tangy and savory from the yogurt, with a fresh, mild vegetable flavor. Cucumber keeps it crisp-tasting, while herbs such as mint or dill make their aroma more noticeable. Its flavor changes with the vegetables and seasoning used.
Should vegetable ayran be blended or left chunky?
Either texture works for vegetable ayran. Blending makes the vegetables less noticeable and gives the drink a smoother consistency; finely chopping them and stirring them in leaves distinct pieces. Choose based on the texture you prefer.
What food should you serve with vegetable ayran?
Serve vegetable ayran cold alongside grilled meats, kebabs, savory pastries, or spicy dishes. Its cool, tangy taste pairs well with rich or strongly seasoned food, and it can be poured into a glass rather than served as a spoonable side.
Can vegetable ayran be made ahead of time?
Yes, vegetable ayran can be prepared ahead and kept covered in the refrigerator, but it tastes freshest soon after mixing. Chopped vegetables may release water and soften as they sit, so stir it well before serving.
Can vegetable ayran replace a full meal?
No, vegetable ayran is best treated as a drink or accompaniment, not a complete meal. It contains yogurt and vegetables but does not provide the variety of foods and nutrients typically included in a balanced meal.
Vegetable ayran Vitamins & Minerals
Vitamins
B12
0.43µg · 18% DV
B2
0.22mg · 17% DV
Biotin
2.88µg · 10% DV
B5
0.43mg · 9% DV
Minerals
Sodium
528mg · 23% DV
Phosphorus
139mg · 20% DV
Calcium
173mg · 17% DV
Iodine
17µg · 11% DV
Potassium ⭐
252mg · 7% DV
Vegetable ayran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable ayran
To burn the 77 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 Vegetable ayran?
Vegetable ayran is a variation on Turkish ayran, a savoury drink made by mixing yoghurt with water and salt. The vegetables vary by recipe; cucumber and fresh herbs are common choices. Served cold, it is tangy and lightly salty, with a smooth base and a little texture from the vegetables.
In Turkey, it is often enjoyed alongside meals, especially in warm weather, and goes well with börek, grilled dishes or spicy food. Elsewhere, it makes a refreshing alternative to sweet drinks at lunch or with a savoury snack. It provides some protein from the yoghurt and has 32 calories per 100 g. Blend the vegetables in for a smoother drink, or chop them finely if you prefer a little more bite.
How Nutritious Is Vegetable 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 Vegetable 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 Vegetable ayran Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable 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
Vegetable ayran Fat Profile
SATURATED
2.28g
MONOUNSATURATED
0.91g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.