Ayran
How Many Calories in Ayran? Nutrition Facts and Benefits
Ayran is a traditional Turkish yogurt-based drink made by blending yogurt with cold water and a pinch of salt. Originating in Anatolia and widely enjoyed across the Middle East and Balkans, it is typically served chilled alongside meals—especially grilled or spicy dishes. Its light, tangy flavor and refreshing texture make it a staple, particularly in warm weather.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 ml | 36 kcal | 2.6 g | 1.9 g | 2.0 g | 0 g | 280 mg |
| 2 | 1 serving (250 ml) | 90 kcal | 6.5 g | 4.8 g | 5.0 g | 0 g | 700 mg |
Health Benefits of Ayran
- Provides high-quality protein, calcium, and B vitamins from yogurt.
- Supports hydration and electrolyte balance, especially in hot weather.
- May contain live cultures that support gut health and digestion.
- Lower in calories and sugar compared with many soft drinks.
- Can promote fullness and balance meals when paired with fiber- and protein-rich foods.
Tips for Consuming Ayran
- Adjust salt to taste; choose low-sodium versions if you monitor sodium intake.
- Serve well-chilled; optionally add dried mint or fresh herbs for extra flavor.
- Use quality plain yogurt; lactose-free yogurt can be used if you’re lactose intolerant.
- Keep portions moderate (about 200–250 ml) as part of a balanced meal.
- Homemade idea: blend 1 cup yogurt with 1 cup cold water and a pinch of salt until frothy.