Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Fat-free protein quark Calories
High-protein fat-free cultured dairy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fat-free protein quark (150 g) has 101 calories. That works out to 67 calories per 100 g. It contains 6 g of carbs, 18 g of protein, 0.3 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 29% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Fat-free protein quark Nutrition Facts
Selected: 1 serving (medium) · 150 g
101
KCAL / 150G
Carbs
6g
· 2% DV
Protein
18g
· 36% DV
Fat
0.3g
· 0% 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 24% · Protein 73% · Fat 3%
Fat-free protein quark nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Fat-free protein quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 101 kcal |
| 1 tablespoon (mini) | 15 g | 10 kcal |
| 1 ounce (small) | 28 g | 19 kcal |
| 2 tablespoon (double) | 30 g | 20 kcal |
| 100 g | 100 g | 67 kcal |
| 1 cup (medium) | 200 g | 134 kcal |
| 1 pack (whole) | 200 g | 134 kcal |
| 1 serving (large) | 250 g | 168 kcal |
| 1 pack (large) | 300 g | 201 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Fat-free protein quark
What is fat-free protein quark?
Fat-free protein quark is a fresh cultured dairy product with a thick, spoonable texture. This product is classified as minimally processed; it can be eaten on its own or used in both sweet and savoury dishes.
How is fat-free protein quark different from Greek yogurt?
Fat-free protein quark is a fresh cheese made from cultured milk, while Greek yogurt is yogurt strained to remove some whey. Their tanginess and thickness vary by brand, but quark is often milder and less tart.
What does fat-free protein quark taste like?
Fat-free protein quark tastes mild, fresh, and slightly tangy, with a thick texture. It is less sweet than flavoured yogurt, so fruit, honey, herbs, or spices can be added depending on whether you want a sweet or savoury dish.
Can you put fat-free protein quark in overnight oats?
Yes, fat-free protein quark works well in overnight oats. Stir it through the oats with milk or another liquid before chilling; it makes the mixture thick and creamy. Add fruit or other toppings just before eating if you want them to stay crisp.
Can you bake with fat-free protein quark?
Yes, you can bake with fat-free protein quark in cheesecakes, pancakes, and some quick breads. Its low fat content and thick texture can make baked goods less rich or alter their texture, so use a recipe designed for quark when possible.
Can fat-free protein quark replace cream cheese in cheesecake?
Yes, fat-free protein quark can replace cream cheese in cheesecake, but the result will usually be less rich and may have a softer texture. Drain excess liquid if needed, and use a recipe that accounts for quark rather than swapping it into any cheesecake recipe unchanged.
Is fat-free protein quark good for weight loss?
Fat-free protein quark can make a filling snack or meal component because it is high in protein. It does not cause weight loss by itself, and sweet toppings or large additions can substantially change the overall meal.
Is fat-free protein quark suitable for people with lactose intolerance?
Fat-free protein quark usually contains lactose, so it may cause symptoms for someone with lactose intolerance. Fermentation does not necessarily remove all lactose; choose a specifically lactose-free alternative if regular quark does not suit you.
How should you store fat-free protein quark after opening?
Keep fat-free protein quark covered in the refrigerator after opening, and use a clean spoon each time. Follow the package’s storage guidance and discard it if you notice mould, an unusual smell, or a marked change in texture.
Can you freeze fat-free protein quark?
Yes, fat-free protein quark can be frozen, but thawing may leave it watery or grainy. Stir it well after thawing and use it in cooking or baking, where the texture change is less noticeable, rather than serving it plain.
Fat-free protein quark Vitamins & Minerals
Vitamins
B2
0.38mg · 29% DV
B12
0.68µg · 28% DV
Biotin
3.75µg · 13% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
203mg · 29% DV
Calcium
180mg · 18% DV
Iodine
18µg · 12% DV
Selenium
4.5µg · 8% DV
Potassium ⭐
240mg · 7% DV
Sodium
68mg · 3% DV
Fat-free protein quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-free protein quark
To burn the 101 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 Fat-free protein quark?
Fat-free protein quark is a high-protein version of quark, a cultured fresh dairy product widely eaten in Germany and elsewhere in Central Europe. It has a thick, smooth texture and a mild, slightly tangy taste. Serve it at breakfast or as a snack, either plain or with fruit, oats or a little honey; it can also be mixed with herbs for a savoury dip.
With 12 g of protein per 100 g and very little fat, it suits meals where you want a filling dairy option without much added richness. Add berries or chopped fruit for sweetness, or cucumber and herbs for a lighter savoury pairing.
How Nutritious Is Fat-free protein 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 Fat-free protein 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 Fat-free protein quark Contain Allergens?
Contains these allergens:
Which Diets Is Fat-free protein 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
Fat-free protein quark Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Compare Fat-free protein quark
Foods Similar to Fat-free protein quark
Have another question about Fat-free protein quark?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.