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Coconut quark Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Coconut quark (150 g) has 213 calories. That works out to 142 calories per 100 g. It contains 10.2 g of carbs, 13.8 g of protein, 13.2 g of fat and 2.1 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Coconut quark Nutrition Facts
Selected: 1 serving (medium) · 150 g
213
KCAL / 150G
Carbs
10.2g
· 4% DV
Protein
13.8g
· 28% DV
Fat
13.2g
· 17% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 26% · Fat 55%
Coconut quark nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 13.2 g | 17% |
| Saturated fat | 10.05 g | 50% |
| Trans fat | 0.08 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 2.1 g | 8% |
| Protein | 13.8 g | 28% |
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 Coconut quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 213 kcal |
| 1 tablespoon (small) | 20 g | 28 kcal |
| 2 tablespoon (double) | 40 g | 57 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (small) | 100 g | 142 kcal |
| 1 cup (medium) | 150 g | 213 kcal |
| 1 serving (large) | 200 g | 284 kcal |
| 1 pack (whole) | 250 g | 355 kcal |
| 300 g | 300 g | 426 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Coconut quark
What is coconut quark?
Coconut quark is quark flavoured with or mixed with coconut. Quark is a thick, fresh dairy product, rather than a coconut-milk alternative; ingredients and sweetness can vary between products.
Is coconut quark the same as coconut yogurt?
No, coconut quark is not the same as coconut yogurt. Quark is a fresh dairy product with a dense, smooth texture, while coconut yogurt is typically made by fermenting a coconut-based mixture and has a different consistency.
What does coconut quark taste like?
Coconut quark tastes creamy and mildly tangy, with a coconut flavour. Some versions are noticeably sweeter or more coconut-forward than others, so it can taste quite different from plain quark or unsweetened coconut yogurt.
How do you eat coconut quark?
You can eat coconut quark straight from the pot or add it to a bowl with fruit, oats, or nuts. It also works as a quick snack with granola, or as a creamy layer in a chilled dessert.
Can you use coconut quark instead of Greek yogurt?
Yes, coconut quark can replace Greek yogurt in many cold dishes, such as breakfast bowls, dips, and toppings. It is usually thicker and has a coconut flavour, so the result will not taste exactly the same.
Can coconut quark be used in baking?
Yes, coconut quark can be used in baking, but its moisture and coconut flavour may change the result. It works best in recipes designed for quark or other thick dairy products; avoid assuming it is a one-for-one swap in every recipe.
Can you make coconut quark at home?
Yes, you can make a simple version by stirring shredded or desiccated coconut into plain quark. Add a little at a time and let it sit briefly so the coconut softens; sweeten it only if you want a sweeter result.
How long does coconut quark last after opening?
Keep coconut quark covered in the refrigerator after opening and follow the storage directions on its container. Use a clean spoon each time, and discard it if its smell, appearance, or texture has noticeably changed.
Can you freeze coconut quark?
Yes, coconut quark can be frozen, but thawing may leave it watery or grainy. Stir it well after defrosting and use it in a blended smoothie or cooked dish rather than expecting its original smooth texture.
Is coconut quark a good breakfast before a workout?
Yes, coconut quark can be part of a pre-workout breakfast, especially when paired with fruit or oats for carbohydrates. Choose a portion and timing that feel comfortable for you, since a thick dairy food may feel heavy right before exercise.
Coconut quark Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
B2
0.36mg · 28% DV
Biotin
4.65µg · 16% DV
B5
0.57mg · 11% DV
Minerals
Phosphorus
198mg · 28% DV
Iodine
27µg · 18% DV
Selenium
9.6µg · 17% DV
Calcium
173mg · 17% DV
Potassium ⭐
278mg · 8% DV
Sodium
72mg · 3% DV
Coconut quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut quark
To burn the 213 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 Coconut quark?
Coconut quark combines quark—a soft, mildly tangy fresh dairy product popular in Central Europe—with coconut. Its spoonable texture works for breakfast or a snack, and it can be served with fruit, oats or a handful of nuts. The coconut adds a fragrant, mellow note that softens quark’s gentle tang; how sweet it tastes depends on the particular product.
It provides protein and calcium, making it a filling choice when you want more than a light yogurt-style snack; 100 g supplies 9.2 g of protein. For a lighter bowl, pair it with fresh fruit and skip extra sweeteners. It also works as a creamy topping for porridge or a simple base for a quick breakfast bowl.
How Nutritious Is Coconut quark?
Nutrient density
Medium
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 Coconut 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 Coconut quark Contain Allergens?
Contains these allergens:
Which Diets Is Coconut 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
Coconut quark Fat Profile
SATURATED
10.05g
MONOUNSATURATED
1.73g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.