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High protein, low calorie
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (medium) of Greens salad with quark (180 g) has 122 calories. That works out to 68 calories per 100 g. It contains 7.4 g of carbs, 9.4 g of protein, 5.6 g of fat and 2.9 g of fiber. Its 140.4 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 bottle (medium) · 180 g
122
KCAL / 180G
Carbs
7.4g
· 3% DV
Protein
9.4g
· 19% DV
Fat
5.6g
· 7% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 32% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0.07 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 9.4 g | 19% |
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 bottle (medium) | 180 g | 122 kcal |
| 1 piece (mini) | 35 g | 24 kcal |
| 1 cup (small) | 70 g | 48 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (medium) | 110 g | 75 kcal |
| 1 serving (medium) | 180 g | 122 kcal |
| 2 cup (large) | 220 g | 150 kcal |
| 1 serving (large) | 250 g | 170 kcal |
Calculated from 68 calories per 100 g.
Greens salad with quark is made by tossing washed, thoroughly dried greens with quark and a simple dressing. Try lettuce, rocket, and fresh herbs with lemon juice, olive oil, salt, and pepper; mix just before serving to keep the leaves crisp.
Quark is a fresh, soft dairy product with a mild tang and a thick, creamy texture. In greens salad with quark, it works as both a protein-rich topping and a creamy base, rather than a hard cheese grated over the leaves.
Yes, cottage cheese can replace quark in greens salad with quark, but it is lumpier and often saltier. Blend it briefly for a smoother dressing, or use thick Greek yogurt for a closer creamy consistency.
Lettuce, baby spinach, arugula, and tender herbs all work well in greens salad with quark. Combine mild leaves with a peppery green for contrast, and dry them well after washing so the quark dressing does not become watery.
A lemon-and-olive-oil dressing pairs well with greens salad with quark. The quark already adds creaminess, so a little lemon, seasoning, and perhaps fresh dill is usually enough; a heavy dressing can overwhelm the fresh greens.
Yes, you can prepare the components of greens salad with quark ahead of time, but keep the greens and quark separate until serving. Dry the leaves thoroughly and refrigerate them covered to help preserve their crisp texture.
Greens salad with quark is best eaten the day it is made. Refrigerated in a sealed container, leftovers are generally best within about a day, as the leaves release moisture and soften when they sit in the quark.
Greens salad with quark goes well with roasted potatoes, grilled vegetables, eggs, or crusty bread. Serve it as a fresh side with a main meal, or add a substantial accompaniment such as beans or whole-grain bread for lunch.
Yes, apple or pear can add a pleasant sweet crunch to greens salad with quark. Slice the fruit just before serving and pair it with walnuts or fresh herbs; the mild quark works well with both sweet and peppery flavors.
Add chickpeas, a boiled egg, or whole-grain bread to make greens salad with quark more filling. These additions turn the leafy salad into a more substantial meal while complementing the quark’s creamy texture.
Vitamins
Vitamin K
140.4µg · 117% DV
Vitamin A
333µg · 37% DV
Folate
93.6µg · 23% DV
B12
0.5µg · 21% DV
Minerals
Phosphorus
158mg · 23% DV
Manganese
0.4mg · 17% DV
Calcium
166mg · 17% DV
Selenium
8.64µg · 16% DV
Potassium ⭐
459mg · 14% DV
Sodium
171mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 122 calories in 1 bottle (medium) (180 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.
Greens salad with quark combines crisp leafy greens with quark, a mild, slightly tangy fresh dairy cheese with a soft, spoonable texture. Quark is especially familiar in Central and Northern European cooking; this salad is a simple way to pair it with fresh vegetables rather than a dish with one fixed recipe.
Serve it as a light lunch, a side for grilled food, or with bread. In places where quark is less common, look for it in the chilled dairy section; its gentle flavour works well with lemon, fresh herbs and cucumber. The greens bring fibre, while quark adds protein, making the salad satisfying without feeling heavy. Add dressing sparingly if you want to keep it light.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.61g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.