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High-protein full-fat cultured dairy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Full-fat mild quark (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 5.9 g of carbs, 17.7 g of protein, 9.8 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 32% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
5.9g
· 2% DV
Protein
17.7g
· 35% DV
Fat
9.8g
· 13% 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 13% · Protein 39% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 6.15 g | 31% |
| Trans fat | 0.3 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 17.7 g | 35% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 1 tablespoon (small) | 20 g | 24 kcal |
| 1 ounce (medium) | 28 g | 33 kcal |
| 2 tablespoon (medium) | 40 g | 47 kcal |
| 100 g | 100 g | 118 kcal |
| ½ cup (half) | 120 g | 142 kcal |
| 1 serving (large) | 200 g | 236 kcal |
| 1 cup (whole) | 240 g | 283 kcal |
| 1 pack (whole) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Full-fat mild quark is a fresh cultured dairy product made from milk, with a soft, thick texture and a gently tangy taste. It is commonly eaten plain or used in both sweet and savoury recipes.
Full-fat mild quark tastes creamy, mild and slightly tangy rather than strongly sour. Its flavour is less salty than cottage cheese and less sharp than some cream cheeses, so it works well with fruit or herbs.
No, full-fat mild quark is not the same as cottage cheese. Quark is generally smooth and spoonable, while cottage cheese has visible curds and a saltier taste; blending cottage cheese can make it smoother, but the flavour still differs.
Full-fat mild quark is thicker and more cheese-like than most Greek yogurt, although both are cultured dairy foods. Greek yogurt tends to taste tangier and can be looser; either can work in dips, but they give recipes a different texture.
You can eat full-fat mild quark plain, pair it with berries and granola, or stir in herbs for a savoury spread. It also works as a topping for baked potatoes or pancakes; mix it briefly if liquid has separated.
Yes, full-fat mild quark can be baked into cheesecakes, cakes and fillings. It usually gives a softer, less rich result than cream cheese, so beat it smooth first and follow a recipe developed for quark when possible.
It can, especially if full-fat mild quark is boiled or exposed to high heat for a long time. For soups and sauces, stir it in near the end of cooking, or temper it with a little warm liquid first.
Yes, full-fat mild quark can replace cream cheese in some recipes, especially dips, spreads and lighter cheesecakes. It is softer and tangier, so drain it if a firm filling is needed and expect a less dense result.
Keep full-fat mild quark refrigerated in its closed container after opening, and use a clean spoon each time. Follow the package’s guidance for how soon to finish it; discard it if it develops an unusual smell, colour or mould.
Yes, you can freeze full-fat mild quark, but thawing often makes its texture grainy or watery. Stir it well after thawing and use it in cooked dishes, baking or sauces rather than serving it plain.
Vitamins
B2
0.42mg · 32% DV
B12
0.68µg · 28% DV
Biotin
5.25µg · 18% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
203mg · 29% DV
Calcium
165mg · 17% DV
Iodine
18µg · 12% DV
Selenium
6.3µg · 11% DV
Potassium ⭐
225mg · 7% DV
Sodium
63mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 177 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.
Full-fat mild quark is a soft, cultured fresh dairy cheese, made by fermenting milk and draining the curds. It is especially familiar in Central and Northern Europe, including Germany, where it appears in everyday meals as well as baking. Its flavour is gently tangy rather than sharp, and its smooth, spoonable texture sits between a thick dairy spread and a soft cheese.
Serve it at breakfast with fruit, honey or bread, or stir in herbs for a savoury dip. It is protein-rich for a full-fat cultured dairy food, so a modest bowl can make a satisfying snack. For a lighter pairing, add fresh fruit or vegetables rather than richer toppings.
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.
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.
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.
Contains these allergens:
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
SATURATED
6.15g
MONOUNSATURATED
2.55g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 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.