Ayran vs kefir: which is healthier?
Kefir is more nutrient-dense, scoring 76/100 against 18/100 for ayran. 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
Kefir
43 kcal per 100 g. 1 cup: 243 g
Higher scoreWhich to pick for your goal
- Fewer caloriesAbout even41 vs 43 kcal per 100 g
- More proteinKefir2.3 vs 3.8 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAyran3.1 vs 4.6 g per 100 g
- More potassiumKefir103 vs 164 mg per 100 g
- Less saturated fatKefir1.4 vs 0.7 g per 100 g
Nutrition side by side
| Nutrient | Ayran, 100 g | Kefir, 100 g | Ayran, 250 g | Kefir, 243 g |
|---|---|---|---|---|
| Calories | 41 kcal | 43 kcal | 103 kcal | 104 kcal |
| Protein | 2.3 g | 3.8 g | 5.8 g | 9.2 g |
| Carbohydrates | 3.1 g | 4.8 g | 7.8 g | 12 g |
| Sugars | 3.1 g | 4.6 g | 7.8 g | 11 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 2.2 g | 1 g | 5.4 g | 2.5 g |
| Saturated fat | 1.4 g | 0.7 g | 3.5 g | 1.6 g |
| Vitamin C | 0.3 mg | 0.2 mg | 0.8 mg | 0.5 mg |
| Vitamin A | 18 µg | 171 µg | 45 µg | 416 µg |
| Potassium | 103 mg | 164 mg | 258 mg | 399 mg |
| Iron | <0.1 mg | <0.1 mg | <0.1 mg | <0.1 mg |
| Calcium | 82 mg | 130 mg | 204 mg | 316 mg |
| Magnesium | 8.3 mg | 12 mg | 21 mg | 29 mg |
| Sodium | 161 mg | 40 mg | 403 mg | 97 mg |
Last updated . Scores use the HowHealthyIs Score method.