Ayran vs cola: which is healthier?
Ayran is more nutrient-dense, scoring 18/100 against 1/100 for cola. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Ayran
41 kcal per 100 g. 1 glass: 250 g
Higher scoreCola
42 kcal per 100 g. 1 can (355 ml): 368 g
Which to pick for your goal
- Fewer caloriesAbout even41 vs 42 kcal per 100 g
- More proteinAyran2.3 vs 0 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAyran3.1 vs 9.9 g per 100 g
- More potassiumAyran103 vs 5 mg per 100 g
- Less saturated fatCola1.4 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Ayran, 100 g | Cola, 100 g | Ayran, 250 g | Cola, 368 g |
|---|---|---|---|---|
| Calories | 41 kcal | 42 kcal | 103 kcal | 155 kcal |
| Protein | 2.3 g | 0 g | 5.8 g | 0 g |
| Carbohydrates | 3.1 g | 10 g | 7.8 g | 38 g |
| Sugars | 3.1 g | 9.9 g | 7.8 g | 37 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 2.2 g | 0.3 g | 5.4 g | 0.9 g |
| Saturated fat | 1.4 g | 0 g | 3.5 g | 0 g |
| Vitamin C | 0.3 mg | 0 mg | 0.8 mg | 0 mg |
| Vitamin A | 18 µg | 0 µg | 45 µg | 0 µg |
| Potassium | 103 mg | 5 mg | 258 mg | 18 mg |
| Iron | <0.1 mg | <0.1 mg | <0.1 mg | <0.1 mg |
| Calcium | 82 mg | 1 mg | 204 mg | 3.7 mg |
| Magnesium | 8.3 mg | 0 mg | 21 mg | 0 mg |
| Sodium | 161 mg | 3 mg | 403 mg | 11 mg |
Last updated . Scores use the HowHealthyIs Score method.