Ayran
The refreshing summer drink that is kind to digestion: yoghurt thinned with water and a pinch of sea salt, rich in protein and beneficial fermentation bacteria, with a very low glycemic index (25).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
The perfect companion for rich meals such as grilled meat and kabsa; it quenches thirst and helps with digesting meat and starch without adding sugar to the blood.
Best preparation methods
Make it at home by whisking natural yoghurt with cold water, a pinch of salt and dried mint; a natural hydrating drink that replaces the salt lost in summer.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 38 kcal | 95 kcal |
| Protein | 2.2 g | 5.5 g |
| Carbohydrate | 3.5 g | 8.8 g |
| Available carbohydrate | 3.5 g | 8.8 g |
| Fat | 1.8 g | 4.5 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Milk & dairy drinks with a glycemic index (5), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
Is Ayran good for weight loss?
Yes. Ayran is very low in calories (38 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Ayran affect blood sugar?
Its glycemic index is 25 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 250 g portion has a glycemic load of 2.2 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Ayran?
A typical 250 g portion of Ayran provides about 95 kcal, 5.5 g protein, 8.8 g carbohydrate, 4.5 g fat and 0 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.