Ayran

Name: Ayran
Cook time: 13 min
Total time: 13 min
Yield: 1 dish
Cuisine: Bulgarian
Ingredients: Greek yogurt; Water; Table salt; Mint

Greek yogurt makes ayran more satisfying than a simple cold drink and adds a little protein. Water and mint lighten the flavor, so the drink stays refreshing even after a meal. Ayran works especially well in hot weather and with salty meat or vegetable dishes.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Greek yogurt	Greek yogurt	Ingredient quantity for Greek yogurt in g
Include ingredient: Water	Water	Ingredient quantity for Water in ml
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Mint	Mint	Ingredient quantity for Mint in g

	Product release:	1 004
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

13
	Mix	3
		10

Macronutrients in 100 g

Proteins	5
Digestible proteins	5
Fats	5
Plaid	0
Net carbohydrates	1.8
Calories	29 kcal
Indexes
Glycemic index	5.5
Glycemic load	0.5
Insulin index, II	24.9
Disease inflammatory index, DII	-0.20
Antioxidant, ORAC	14

Calories per dayGenderGrowth

Weight loss	Detention	Set
3%	2%	2%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B13	171717502?
B12	887761
B7	7761711
B2	5651221

Minerals

Nutrient	% of RDA
Probiotics	505050100?10
Chlorine	888982
Selenium	7761241
Phosphorus	777952
Sodium	6661153
Calcium	666665
Molybdenum	66511?1
Lactoferrin	555???

Lipids

Nutrient	% of RDA
Palmitic acid (Saturated)	5558?10

Amino acids

Nutrient	% of RDA
Cysteine	8101026107
Tryptophan	811112951
Lysine	710102152
Serin	5538?2
Histidine	57715?3

Very simple

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Kitchen: Bulgarian

1 l 111 ml

Servings: 4 (1 serving ≈ 251 gram)

Digestion time: 3 hour

Complete protein: ✔

Combine the Greek yogurt (500 g) and water (500 g) in a jug or deep bowl. Add the salt (3 g) and, if you like, the mint (1 g).

Whisk or stir the ayran until completely smooth. Chill the drink for 10 minutes and serve it very cold.

Published: 01.07.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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