1 serving (240 grams) contains 60 calories, 4.0 grams of protein, 3.0 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
60 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3 g | 3% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 10.0 mg | 3% | |
| Sodium | 120 mg | 5% | |
| Total Carbohydrates | 4.0 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 4.0 g | ||
| protein | 4.0 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 150 mg | 11% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 150 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Ayran
Ayran is a traditional cold yogurt-based beverage commonly consumed in Turkey, the Middle East, and parts of Central Asia. Made by mixing yogurt, water, and a pinch of salt, this refreshing drink is a staple in Mediterranean and Middle Eastern cuisines. Ayran is low in calories, with approximately 25 calories per 100ml, and provides modest amounts of protein, carbohydrates, and fat. It is also a good source of calcium (62.5 mg per 100ml), essential for bone health, though it lacks dietary fiber and significant levels of vitamins such as vitamin C or D. Ayran is often enjoyed with meals or as a standalone drink to cool down in hot climates.
Health Benefits
- Supports bone health due to its calcium content (62.5 mg per 100ml), which helps maintain strong bones and teeth.
- Promotes a balanced gut microbiome because of probiotics found in yogurt used to make Ayran.
- Hydrates effectively, thanks to its water content and electrolytes, particularly sodium from the salt.
Dietary Considerations
Selection and Storage
Store Ayran in a sealed container in the refrigerator and consume within 2-3 days for optimal freshness. Shake well before serving as separation may occur.
Common Questions About Ayran Nutrition
What is the nutritional content of Ayran?
A standard 100 ml serving of Ayran contains approximately 25 calories, 1.67 g of protein, 1.67 g of carbs, 1.25 g of fat, and 50 mg of sodium. It has no fiber and about 1.67 g of natural sugar from the yogurt base.
Is Ayran suitable for a keto diet?
Ayran can fit into a keto diet in small amounts due to its low-carb content of 1.67 g per 100 ml. However, it is important to monitor portion sizes to ensure it stays within your daily carb limit.
What are the health benefits of Ayran?
Ayran is a good source of hydration and contains beneficial probiotics from the yogurt it is made of, which support gut health. Additionally, it is low in calories and can help replenish electrolytes like sodium, especially after exercise or during hot weather.
How much Ayran should I drink in a serving?
A typical serving size for Ayran is about 200-250 ml, providing 50-62.5 calories and 3.3-4.2 g of protein. This amount works well as an accompaniment to meals or as a refreshing drink on its own.
How does Ayran compare to other yogurt-based drinks?
Compared to flavored yogurt drinks, Ayran is much lower in sugar, with only 1.67 g per 100 ml. Unlike sweetened versions, it is savory and typically has added salt, making it better suited for those watching their sugar intake or looking for a more traditional, natural beverage.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Probiotics and Fermented FoodsNational Center for Complementary and Integrative Health (NCCIH)Overview of health benefits of fermented products like Ayran, focusing on probiotics' role in gut health and digestion.
- The Nutritional Value and Health Benefits of Fermented Dairy ProductsAdvances in Nutrition (Journal)Scientific review exploring health benefits of fermented dairy, including improved gut microbiome health and nutrient absorption.
- Dietary Guidelines for Americans 2020-2025: Dairy SectionU.S. Department of Health and Human ServicesExplains the role of dairy, including fermented options like Ayran, in a healthy diet based on key nutrients like calcium.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
