Ayran - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Ayran

Ayran consists of 2% fat, 2% protein, 2% carbs, 0% fiber and 92% water. Ayran has 35 calories per 100g, that is 21% lower than other foods in Dairy products. In total 51% of the calories in Ayran are from fat, 23% from protein and 23% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 35
  • Very low in carbs Only 3.0g carbs in a serving of 150g
  • Low Glycemic Load Glycemic Load: 1.1

Can you eat Ayran for a low carb diet?

With 3g of carbs and a Glycemic Load of 1.1 in a portion of 150g, Ayran can be consumed for a ketogenic or low-carb diet. Ayran contains no Fructose, is Gluten free and has a moderate amount of Lactose.

Ayran: nutrition facts & data

Nutrition facts
per 100g
Ayran
avg Dairy products[1]
Calories (kcal) 35.0 167.0
Fat (g) 2.0 10.9
Protein (g) 2.0 5.2
Carbohydrates (g) 2.0 11.7
Mono- & Di-Saccharides (g) 2.0 11.7
Polysaccharides (g) 0.0 11.7
Fibers (g) 0.0 0.2
Sodium (mg) 220.0 84.4
Water (g) 92.0 69.5
[1] average of Dairy products

Breakdown in percent (%) of total calories

An average portion size (150g) of Ayran contains:

  • 52.5 Calories
  • 3.0g of Fat
  • 3.0g of Protein
  • and 3.0g of Carbs
  • 330.0mg of sodium - 0.2% of the RDA for sodium.
  • 10.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.3mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.2mg of Iron - 0.0% of the RDA for Iron.
  • 112.5mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.0mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • 0.3mg of Vitamin B12 - 0.1% of the RDA for Vitamin B12.

For every gram of carbs in Ayran you get

  • 1.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Dairy products have on average 0.45g of proteins per 1 gram of carbs.
  • 1.00 grams of fat (total average 0.66g, other foods in Dairy products 0.94g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Dairy products 0.02g)

Nutrient distribution per gram

What vitamins are in Ayran?

Vitamins
per 100g
Ayran
avg[1]
Vitamin C (mg) 0.0 1.6
Vitamin E (mg) 0.0 0.3
Vitamin B1 / Thiamine (mg) 0.0 0.1
Vitamin B2 (mg) 0.1 0.3
Vitamin B6 (mg) 0.0 0.1
Vitamin B9 / Folate (μg) 5.0 9.4
Vitamin B12 (μg) 0.2 0.5
Retinol (μg) 15.0 103.4
beta-Carotene (μg) 9.0
[1] average of Dairy products

Is Ayran rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (150g) for Ayran of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Ayran

Minerals
per 100g
Ayran
avg[1]
Magnesium (mg) 7.0 17.9
Zinc (mg) 0.2 0.6
Sodium (mg) 220.0 84.4
Calcium (mg) 65.0 182.8
Iron (mg) 0.1 0.2
Potassium (mg) 75.0 252.4
Phosphorus (mg) 45.0 149.7
[1] average of Dairy products

Is Ayran high in minerals?

info

Again, for every mineral contained in Ayran we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Ayran

2.0% of Ayran are carbs, per serving of 150g that makes 3.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Ayran
avg[1]
Monosaccharides (g) 2.0 11.2
Polysaccharides (g) 0.0 0.3
Total carbs (g) 2.0 11.7
[1] average of Dairy products

How high are the Glycemic Index and the Glycemic Load for Ayran?

The Glycemic Index of Ayran is 35, which would be considered as low. The Glycemic Load in a normal serving is 1.1 and can be regarded as low.

Allergens in Ayran

  • is Gluten free
  • has a moderate amount of Lactose
  • no Fructose

Fatty acids and cholesterol in Ayran

Of the 2.0g total fat per 100g in Ayran, 1.1g are saturated fatty acids (SFA), 0.1g are monounsaturated fatty acids (MUFA) and 0.6g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 5.0mg.