How healthy is ayran?
Is ayran healthy? Yes, for most people. Ayran scores 18/100 on the HowHealthyIs Score: 100 g provides 41 kcal and 82 mg calcium. Ayran is yogurt thinned with water and a little salt: a light drink with protein and calcium, and the classic partner to kebabs. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Ayran ranks higher than 18% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium15%
- Protein11%
- Potassium5%
- Vitamin A5%
- Magnesium5%
- Vitamin C1%
- Vitamin E1%
- Iron0%
- Fiber0%
Counts against
- Saturated fat17%
- Added sugars0%
- Sodium17%
Raw NRF9.3: 44 minus 34 = 9. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in ayran?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 41 kcal | 103 kcal | |
| Protein | 2.3 g | 5.8 g | 12% |
| Carbohydrates | 3.1 g | 7.8 g | 3% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 3.1 g | 7.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 2.2 g | 5.4 g | 7% |
| Saturated fat | 1.4 g | 3.5 g | 18% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 18 µg | 45 µg | 5% |
| Vitamin C | 0.3 mg | 0.8 mg | 1% |
| Vitamin D | <0.1 µg | 0.2 µg | 1% |
| Vitamin E | <0.1 mg | 0.1 mg | 1% |
| Vitamin K | 0.1 µg | 0.3 µg | 0% |
| Vitamin B12 | 0.3 µg | 0.6 µg | 26% |
| Folate | 4.7 µg | 12 µg | 3% |
| Minerals | |||
| Calcium | 82 mg | 204 mg | 16% |
| Iron | <0.1 mg | <0.1 mg | 0% |
| Potassium | 103 mg | 258 mg | 5% |
| Magnesium | 8.3 mg | 21 mg | 5% |
| Zinc | 0.4 mg | 1 mg | 9% |
| Sodium | 161 mg | 403 mg | 18% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard ayran?
We estimate ayran from this standard recipe (one serving, about 300 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Plain whole-milk yogurt | 200 g |
| Cold water | 100 g |
| Salt | 1 g |
Why is ayran good for you?
- 0.6 µg vitamin B12 in 1 glass, 26% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 204 mg calcium in 1 glass, 16% of the daily value. Calcium is needed for the maintenance of normal bones.
- 5.8 g protein in 1 glass, 12% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Drinking with grilled food instead of soda
- Hot days
What should you watch out for?
- It contains added salt; some bottled ayran is fairly salty.
Which drinks score higher?
Other drinks with more nutrition per calorie. Variety matters more than picking one winner.