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High-protein fresh dairy spread with garlic
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Garlic quark (50 g) has 49 calories. That works out to 98 calories per 100 g. It contains 2.1 g of carbs, 5.9 g of protein, 1.9 g of fat and 0.1 g of fiber. Its 67.5 mg of Phosphorus covers 10% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 50 g
49
KCAL / 50G
Carbs
2.1g
· 1% DV
Protein
5.9g
· 12% DV
Fat
1.9g
· 2% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 48% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 1.15 g | 6% |
| Trans fat | 0.05 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.1 g | 0% |
| Protein | 5.9 g | 12% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 50 g | 49 kcal |
| 1 tablespoon (small) | 25 g | 25 kcal |
| 1 piece (mini) | 30 g | 29 kcal |
| 1 serving (small) | 75 g | 74 kcal |
| 100 g | 100 g | 98 kcal |
| 4 tablespoon (large) | 100 g | 98 kcal |
| 1 serving (medium) | 125 g | 123 kcal |
| 1 cup (large) | 200 g | 196 kcal |
| 1 pack (whole) | 250 g | 245 kcal |
Calculated from 98 calories per 100 g.
Garlic quark is a thick, fresh dairy spread made by mixing quark with garlic and usually salt, pepper, or herbs. It is commonly served cold as a dip or spread rather than eaten as a cooked cheese.
Make garlic quark by stirring crushed garlic into plain quark with salt and pepper. Add chopped chives or parsley if you like, then chill it briefly before serving so the garlic and herbs flavor the spread.
Garlic quark pairs well with bread, baked potatoes, raw vegetable sticks, and roasted vegetables. Serve it as a dip alongside crudités or spoon it onto a baked potato instead of using it as a cooking sauce.
Yes, garlic quark can replace sour cream as a cold topping or dip, though its garlic flavor will change the dish. It is less suitable when a recipe needs plain sour cream or requires the dairy to be heated.
Yes, use garlic quark in cold dishes or add it to hot food after taking the pan off the heat. Boiling it can make the fresh dairy separate and turn grainy, so avoid using it as a simmering sauce.
Keep garlic quark covered in the refrigerator and follow the use-by guidance on its package once opened. Homemade garlic quark is best used within a few days; discard it if it has been left warm for an extended time.
You can freeze garlic quark, but thawing may leave it watery or grainy because quark’s texture can change. It is better served fresh as a spread or dip; thawed garlic quark is more suitable for cooked dishes.
Chives, parsley, and dill all work well in garlic quark. Finely chop the herbs and stir them in just before serving; a little lemon zest or black pepper adds freshness without masking the garlic.
To make garlic quark less sharp, use less garlic or let crushed garlic stand briefly before mixing it in. Adding more quark and chopped herbs also softens the flavor while keeping the spread savory.
Garlic quark works as both: its thick texture makes it easy to spread on bread, while it can also be served with vegetables or crackers for dipping. If it feels too thick for dipping, stir in a small amount of milk.
Vitamins
B2
0.12mg · 9% DV
B12
0.21µg · 9% DV
Biotin
1.55µg · 5% DV
B5
0.17mg · 3% DV
Minerals
Phosphorus
68mg · 10% DV
Calcium
55mg · 6% DV
Selenium
2.4µg · 4% DV
Iodine
6µg · 4% DV
Sodium
90mg · 4% DV
Potassium ⭐
78mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 49 calories in 2 tablespoon (medium) (50 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.
Garlic quark is a cool, savoury spread made by mixing quark—a soft, fresh dairy cheese—with crushed garlic. It is associated with German-speaking Central Europe, where quark is a familiar ingredient in both sweet and savoury dishes. Herbs, pepper or a little lemon may be added, and the result is creamy and tangy, with a pronounced garlic flavour.
In its home region, it is often served with boiled or baked potatoes, bread, or raw vegetables as a dip. It also works as a sandwich spread or an easy addition to a snack plate. With 11.8 g of protein per 100 g, garlic quark is a protein-rich fresh dairy option. Pair it with crisp vegetables for a lighter snack, or spoon it over warm potatoes for a more filling side.
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
1.15g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.