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Fresh green leaves are piled on a plate with spoonfuls of thick, white, softly textured quark scattered over them.
●Low GI

Greens salad with quark Calories

High protein, low calorie

In season: Spring · Summer · Autumn

CALORIES · 100 G

68kcal

GI

15low

POTASSIUM · 100 G

255mg

FIBER · 100 G

1.6g

Quick answer

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.

Greens salad with quark Nutrition Facts

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%

Greens salad with quark nutrition facts table · 1 bottle (medium) (180 g)

NutrientAmount% DV
Calories122 kcal
Total fat5.6 g7%
Saturated fat2.61 g13%
Trans fat0.07 g
Sodium171 mg7%
Total carbohydrate7.4 g3%
Fiber2.9 g10%
Protein9.4 g19%

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 Bottle of Greens salad with quark?

ServingAmountCalories
1 bottle (medium)180 g122 kcal
1 piece (mini)35 g24 kcal
1 cup (small)70 g48 kcal
100 g100 g68 kcal
1 cup (medium)110 g75 kcal
1 serving (medium)180 g122 kcal
2 cup (large)220 g150 kcal
1 serving (large)250 g170 kcal

Calculated from 68 calories per 100 g.

Frequently Asked Questions About Greens salad with quark

How do you make greens salad with quark?

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.

What is quark in greens salad with quark?

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.

Can you use cottage cheese instead of quark in greens salad with quark?

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.

Which greens work best in greens salad with quark?

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.

What dressing goes with greens salad with quark?

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.

Can greens salad with quark be made ahead?

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.

How long does greens salad with quark keep in the fridge?

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.

What can you serve with greens salad with 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.

Can you add fruit to greens salad with quark?

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.

How can you make greens salad with quark more filling?

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.

Greens salad with quark Vitamins & Minerals

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

Greens salad with quark Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

2.7
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Greens salad with quark

To burn the 122 calories in 1 bottle (medium) (180 g):

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

17min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Greens salad with quark?

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.

How Nutritious Is Greens salad with quark?

Nutrient density

High

74/ 100

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

49/ 100

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 Greens salad with 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 Greens salad with quark Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Greens salad with 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

Greens salad with quark Fat Profile

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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🧀

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🥛

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64 kcal

🥛

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61 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.