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🥣
3% Fat Quark Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of 3% Fat Quark (150 g) has 128 calories. That works out to 85 calories per 100 g. It contains 6 g of carbs, 18 g of protein, 4.5 g of fat and 0 g of fiber. Its 270 mg of Phosphorus covers 39% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
3% Fat Quark Nutrition Facts
Selected: 1 serving (medium) · 150 g
128
KCAL / 150G
Carbs
6g
· 2% DV
Protein
18g
· 36% DV
Fat
4.5g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 53% · Fat 29%
3% Fat Quark nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 2.85 g | 14% |
| Trans fat | 0.15 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 18 g | 36% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of 3% Fat Quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 128 kcal |
| 2 tablespoon (small) | 30 g | 26 kcal |
| 4 tablespoon (medium) | 60 g | 51 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (small) | 125 g | 106 kcal |
| 1 cup (large) | 200 g | 170 kcal |
| 1 pack (large) | 250 g | 213 kcal |
| 1 pack (extra large) | 500 g | 425 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About 3% Fat Quark
What is 3% fat quark?
3% fat quark is a fresh dairy cheese made by acidifying milk and draining it; it is not aged and is generally minimally processed. Its thick, mildly tangy texture works well both as a breakfast food and as an ingredient in cooking.
What does 3% fat quark taste like?
3% fat quark tastes mild, fresh, and slightly tangy, with a creamy texture. It is less sharp than many aged cheeses and usually less sour than plain yogurt, though the exact flavor and consistency can vary by brand.
How do you eat 3% fat quark?
You can eat 3% fat quark plain or mix it with fruit, oats, or nuts for breakfast. For a savory option, stir in herbs, pepper, or chopped vegetables; its thick texture also makes it useful as a dip base.
Is 3% fat quark the same as cottage cheese?
No. 3% fat quark is usually smooth and creamy, while cottage cheese has distinct curds and a looser texture. They can sometimes replace each other in recipes, but blending cottage cheese first gives a closer texture match.
Can 3% fat quark replace Greek yogurt?
Yes, 3% fat quark can replace Greek yogurt in many dips, breakfast bowls, and baking recipes. Quark often tastes more like fresh cheese and may be thicker, so loosen it with a little milk if a recipe needs a softer consistency.
Can you use 3% fat quark in cheesecake?
Yes, 3% fat quark works well in cheesecake filling and can give it a light, creamy texture. Drain it first if it seems watery, and avoid beating the mixture excessively, which can make the finished filling less smooth.
Can 3% fat quark be heated or cooked?
Yes, 3% fat quark can be used in cooked dishes, but boiling it or heating it hard may make it grainy or cause it to split. Stir it into a dish off the heat, or temper it with a little warm liquid first.
Why is my 3% fat quark watery?
A little liquid separating from 3% fat quark is usually whey, not a sign that it has spoiled. Stir it back in or drain the quark for a thicker texture. Discard it if it develops mold or an unpleasant smell.
Can you freeze 3% fat quark?
Yes, you can freeze 3% fat quark, but thawing may leave it watery or grainy. It is generally better suited to cooked dishes, sauces, or baking after freezing than to eating plain; thaw it in the refrigerator.
How long does 3% fat quark last after opening?
Keep opened 3% fat quark covered in the refrigerator and follow the package’s instructions for use after opening. Use a clean spoon each time and avoid leaving it at room temperature for long; discard it if you notice mold or an off smell.
3% Fat Quark Vitamins & Minerals
Vitamins
B2
0.42mg · 32% DV
B12
0.6µg · 25% DV
Biotin
4.5µg · 15% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
270mg · 39% DV
Iodine
30µg · 20% DV
Calcium
143mg · 14% DV
Selenium
6µg · 11% DV
Potassium ⭐
218mg · 6% DV
Sodium
68mg · 3% DV
3% Fat Quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 3% Fat Quark
To burn the 128 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 3% Fat Quark?
3% Fat Quark is a fresh, soft dairy product popular in Germany and across Central Europe, made by culturing and draining milk. It sits somewhere between thick yoghurt and fresh cheese, with a mild tang and a smooth, spoonable texture. In its home region, it’s eaten at breakfast with fruit or muesli, stirred into savoury herb dips, or used in baking and desserts. Elsewhere, it works much like Greek yoghurt or cottage cheese, though its texture is usually finer and less lumpy.
It provides protein and calcium, with 12 g of protein per 100 g, making it a filling choice for breakfast or a snack. Pair it with fresh fruit for a simple bowl, or add herbs and pepper for a savoury spread.
How Nutritious Is 3% Fat Quark?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 3% Fat Quark Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 3% Fat Quark Contain Allergens?
Contains these allergens:
Which Diets Is 3% Fat Quark Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
3% Fat Quark Fat Profile
SATURATED
2.85g
MONOUNSATURATED
1.27g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.