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Ayran
Good choiceAyran sữa chua pha: nhẹ, lợi khuẩn, natri từ muối.
Lời khuyên: Chọn bản ít muối; uống cùng kebab để cân cay–mặn.
116 kcal per serving
Where the calories come from
- Protein5.99 g · 21%
- Carbohydrate9.12 g · 31%
- Fat6.17 g · 48%
Estimated, per 200 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 200 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 116.0 kcal | 6% |
| Protein | 6.0 g | 12% |
| Carbohydrate | 9.1 g | 3% |
| of which net carbs (carbs minus fibre) | 9.1 g | — |
| of which sugars | 9.6 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 6.2 g | 8% |
| of which saturated fat | 3.5 g | 18% |
| Fibre | 0.0 g | 0% |
| Sodium | 81.8 mg | 4% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 87.4 µg RAE | 10% |
| Vitamin D | 2.5 µg | 13% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.6 µg | 1% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin (B3) | 0.2 mg | 1% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 9.5 µg | 2% |
| Vitamin B12 | 0.9 µg | 38% |
| Calcium | 216.0 mg | 17% |
| Iron | 0.1 mg | 1% |
| Magnesium | 19.0 mg | 5% |
| Phosphorus | 160.0 mg | 13% |
| Potassium | 252.0 mg | 5% |
| Zinc | 0.7 mg | 6% |
| Selenium | 7.0 µg | 13% |
| Iodine | 64.6 µg | 43% |
| Cholesterol | 19.0 mg | — |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Top vitamins & minerals
% Daily Value per 200 g serving — estimated.
Health score
51 / 100 · Fair
Formula: protective index 51 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 51, clamped to 1–100.
A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.
Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.
Nutrition — 100 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 58.0 kcal | 3% |
| Protein | 3.0 g | 6% |
| Carbohydrate | 4.6 g | 2% |
| of which net carbs (carbs minus fibre) | 4.6 g | — |
| of which sugars | 4.8 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 3.1 g | 4% |
| of which saturated fat | 1.8 g | 9% |
| Fibre | 0.0 g | 0% |
| Sodium | 40.9 mg | 2% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 43.7 µg RAE | 5% |
| Vitamin D | 1.2 µg | 6% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.3 µg | 0% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 0.1 mg | 1% |
| Folate (B9) | 4.8 µg | 1% |
| Vitamin B12 | 0.4 µg | 17% |
| Calcium | 108.0 mg | 8% |
| Magnesium | 9.5 mg | 2% |
| Phosphorus | 80.0 mg | 6% |
| Potassium | 126.0 mg | 3% |
| Zinc | 0.4 mg | 4% |
| Selenium | 3.5 µg | 6% |
| Iodine | 32.3 µg | 22% |
| Cholesterol | 9.5 mg | — |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Suitable for
Allergens
Ingredients
- Sữa/sữa chua — 190 g
How it is made
Lên men >10 phút (thường giờ–ngày) — đổi đạm, sinh acid, histamin/purin có thể tăng.
Good to know
What is good
- Probiotic, kcal 50
- Canxi
Watch out for
- Natri 180mg/ly
- Không phù hợp bất dung nạp lactose
Healthier swaps
Portion sizes
- Small glass — 150 g
- Glass — 200 g
- Large glass — 250 g
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve