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Chia oats quark bowl Calories
High-protein, fiber-rich breakfast bowl
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Chia oats quark bowl (250 g) has 295 calories. That works out to 118 calories per 100 g. It contains 28 g of carbs, 20.3 g of protein, 11.5 g of fat and 7.8 g of fiber. Its 1.6 mg of Manganese covers 67% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Chia oats quark bowl Nutrition Facts
Selected: 1 bottle (medium) · 250 g
295
KCAL / 250G
Carbs
28g
· 10% DV
Protein
20.3g
· 41% DV
Fat
11.5g
· 15% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 27% · Fat 35%
Chia oats quark bowl nutrition facts table · 1 bottle (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 2.75 g | 14% |
| Trans fat | 0 g | |
| Sodium | 80 mg | 3% |
| Total carbohydrate | 28 g | 10% |
| Fiber | 7.8 g | 28% |
| Protein | 20.3 g | 41% |
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 Bottle of Chia oats quark bowl?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 250 g | 295 kcal |
| 3 tablespoon (chopped) | 45 g | 53 kcal |
| 6 tablespoon (double) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 180 g | 212 kcal |
| 1 cup (medium) | 200 g | 236 kcal |
| 1 cup (large) | 280 g | 330 kcal |
| 1 pack (large) | 300 g | 354 kcal |
| 1 serving (large) | 320 g | 378 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Chia oats quark bowl
How do you make a chia oats quark bowl?
Mix quark with oats and chia seeds, then let the chia oats quark bowl sit until the oats soften and the mixture thickens. Add fruit, cinnamon, or nuts on top. Stir in a little milk or water if the texture is too dense.
Can you make a chia oats quark bowl overnight?
Yes, you can prepare a chia oats quark bowl the night before and chill it. The oats and chia absorb moisture overnight, creating a thicker texture by morning. Add fresh fruit or crunchy toppings just before eating so they do not soften.
What is quark in a chia oats quark bowl?
Quark is a fresh, soft dairy product with a mild tang, similar in use to thick yogurt or cottage cheese. In a chia oats quark bowl, it gives the mixture a creamy texture and pairs well with fruit, seeds, and oats.
Is a chia oats quark bowl a good breakfast?
Yes, a chia oats quark bowl can make a filling breakfast because quark provides protein while oats and chia contribute fiber. Choose fruit or unsweetened toppings if you want to keep the bowl from becoming dessert-like.
Can you use yogurt instead of quark in a chia oats quark bowl?
Yes, thick plain yogurt works in a chia oats quark bowl if quark is unavailable. Yogurt is often tangier and less dense, so the finished bowl may be looser; let the oats and chia sit long enough to absorb some of its moisture.
Why does a chia oats quark bowl get so thick?
A chia oats quark bowl thickens because chia seeds and oats absorb liquid as they stand. Loosen it by stirring in milk or water a little at a time, or use less chia next time if you prefer a spoonable, lighter texture.
Which fruit goes best in a chia oats quark bowl?
Banana, berries, and chopped apple all work well in a chia oats quark bowl. Banana adds sweetness, while tart berries complement quark’s mild tang; add fresh fruit shortly before serving to keep the bowl from becoming watery.
How long does a chia oats quark bowl keep in the fridge?
A chia oats quark bowl is best eaten within a day when kept covered in the refrigerator. Fruit mixed in ahead of time can release liquid and soften the oats, so store toppings separately and discard the bowl if its smell or appearance changes.
Can a chia oats quark bowl help with weight loss?
A chia oats quark bowl may help some people feel full at breakfast because it contains protein and fiber, but it does not cause weight loss by itself. Large additions of honey, sweetened granola, or nuts can make the serving much more energy-dense.
Do you need to cook the oats for a chia oats quark bowl?
No, the oats do not need to be cooked for a chia oats quark bowl; they soften as they sit with the quark and chia. For a warm version, cook the oats first, let them cool, then mix them with the other ingredients.
Chia oats quark bowl Vitamins & Minerals
Vitamins
B12
0.88µg · 37% DV
B2
0.45mg · 35% DV
Biotin
8µg · 27% DV
B5
1.13mg · 23% DV
Minerals
Manganese
1.55mg · 67% DV
Phosphorus
390mg · 56% DV
Copper
0.35mg · 39% DV
Magnesium
130mg · 31% DV
Potassium ⭐
420mg · 12% DV
Sodium
80mg · 3% DV
Chia oats quark bowl Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia oats quark bowl
To burn the 295 calories in 1 bottle (medium) (250 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 Chia oats quark bowl?
A chia oats quark bowl combines thick, fresh quark with oats and chia seeds. Quark is a mild, slightly tangy fresh dairy product associated especially with Central Europe; the bowl itself is a flexible breakfast combination rather than a dish with one fixed regional recipe.
The quark makes it creamy, oats add a pleasantly substantial texture, and chia seeds thicken the mixture as they sit. It works well for breakfast or a make-ahead snack, whether you know quark from German-speaking food traditions or are trying it for the first time. It offers protein and fibre; add fresh fruit for sweetness and a brighter flavour, or keep toppings modest for a lighter bowl.
How Nutritious Is Chia oats quark bowl?
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 Chia oats quark bowl 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 Chia oats quark bowl Contain Allergens?
Contains these allergens:
Which Diets Is Chia oats quark bowl Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chia oats quark bowl Fat Profile
SATURATED
2.75g
MONOUNSATURATED
2.5g
POLYUNSATURATED
9g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.