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Unsweetened blueberry quark Calories
High-protein unsweetened dairy with blueberries
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Unsweetened blueberry quark (150 g) has 123 calories. That works out to 82 calories per 100 g. It contains 8.1 g of carbs, 15.2 g of protein, 3.2 g of fat and 1.2 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Unsweetened blueberry quark Nutrition Facts
Selected: 1 cup (medium) · 150 g
123
KCAL / 150G
Carbs
8.1g
· 3% DV
Protein
15.2g
· 30% DV
Fat
3.2g
· 4% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 50% · Fat 23%
Unsweetened blueberry quark nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0.08 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 1.2 g | 4% |
| Protein | 15.2 g | 30% |
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 Cup of Unsweetened blueberry quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 123 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 1 ounce (small) | 28 g | 23 kcal |
| 2 tablespoon (double) | 30 g | 25 kcal |
| 100 g | 100 g | 82 kcal |
| 1 piece (small) | 100 g | 82 kcal |
| 1 serving (large) | 180 g | 148 kcal |
| 1 pack (whole) | 200 g | 164 kcal |
| 1 pack (large) | 250 g | 205 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Unsweetened blueberry quark
What is unsweetened blueberry quark?
Unsweetened blueberry quark is quark, a fresh cultured dairy product, mixed with blueberries without added sweetener. It is eaten with a spoon and is usually thicker than yogurt, with a mild tang that balances the fruit.
Is unsweetened blueberry quark the same as blueberry yogurt?
No, unsweetened blueberry quark is not blueberry yogurt. Quark is made by culturing milk and draining the curds, so it usually has a denser texture; yogurt is fermented milk and tends to be more fluid and tangy.
Does unsweetened blueberry quark contain sugar?
Yes, unsweetened blueberry quark can contain naturally occurring sugars from milk’s lactose and the blueberries. “Unsweetened” means no sweetener has been added; it does not mean the product is sugar-free.
Can you put unsweetened blueberry quark in overnight oats?
Yes, unsweetened blueberry quark works well in overnight oats. Stir it through the oats before chilling for a thick, creamy result, or add it in the morning to keep its texture distinct; add a splash of milk if the mixture is too dense.
Can unsweetened blueberry quark be used in cheesecake?
Yes, unsweetened blueberry quark can be used in cheesecake filling, especially in a no-bake version. Its blueberry flavor suits the dessert, but its moisture and tang can change the texture, so use a recipe written for quark rather than swapping it cup-for-cup into any cheesecake.
How do you make unsweetened blueberry quark at home?
To make unsweetened blueberry quark at home, fold mashed blueberries into plain quark until evenly mixed. Fresh or thawed berries both work; drain thawed berries first if they release a lot of liquid, and leave out sugar or syrup.
How long does unsweetened blueberry quark last after opening?
Keep unsweetened blueberry quark refrigerated with the lid tightly closed and follow the package’s after-opening guidance. Use a clean spoon each time, and discard it if its smell, appearance, or texture changes noticeably.
Can you freeze unsweetened blueberry quark?
Yes, you can freeze unsweetened blueberry quark, but thawing may leave it grainy or watery because the dairy separates. It is less appealing eaten by itself after thawing, but can still work blended into a smoothie.
Is unsweetened blueberry quark a good post-workout snack?
Yes, unsweetened blueberry quark can be a convenient post-workout snack because it provides protein along with fruit. Eat it on its own or add oats if you also want a more substantial source of carbohydrates after training.
Does unsweetened blueberry quark keep you full?
Unsweetened blueberry quark can help keep you full because it is protein-rich and has a thick texture. Pairing it with oats, nuts, or seeds makes a more substantial snack, but fullness varies with portion size and what else you eat.
Unsweetened blueberry quark Vitamins & Minerals
Vitamins
B12
0.63µg · 26% DV
B2
0.33mg · 25% DV
Biotin
3.15µg · 11% DV
B5
0.51mg · 10% DV
Minerals
Phosphorus
144mg · 21% DV
Calcium
177mg · 18% DV
Iodine
17µg · 11% DV
Selenium
4.65µg · 8% DV
Potassium ⭐
231mg · 7% DV
Sodium
63mg · 3% DV
Unsweetened blueberry quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened blueberry quark
To burn the 123 calories in 1 cup (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 Unsweetened blueberry quark?
Unsweetened blueberry quark combines quark, a fresh cultured dairy product popular in Germany and other parts of Central Europe, with blueberries. Quark is thick and spoonable, with a mild tang; it is not quite the same as yoghurt or cream cheese. This version gets its fruit flavour without added sugar.
It works well at breakfast or as a snack, served on its own or with oats, nuts or fresh fruit. In places where quark is less familiar, it can be enjoyed much like thick yoghurt. It is a protein-rich dairy choice, with about 10 g of protein per 100 g. Add oats for a more substantial bowl, or extra berries for sweetness.
How Nutritious Is Unsweetened blueberry 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 Unsweetened blueberry quark Processed?
NOVA 3
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 Unsweetened blueberry quark Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened blueberry 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
— Not suitable
Low FODMAP
— Not suitable
Unsweetened blueberry quark Fat Profile
SATURATED
1.95g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.