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High-protein, low-fat, fresh cheese in dry form.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Quark (dry) has 110 calories. It contains 4 g of carbs, 18 g of protein, 2 g of fat and 0 g of fiber. Its 16 µg of Biotin covers 53% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 100 g
110
KCAL / 100G
Carbs
4g
· 1% DV
Protein
18g
· 36% DV
Fat
2g
· 3% 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 15% · Protein 68% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 4 g | 1% |
| 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 110 kcal |
| 1 tablespoon (medium) | 20 g | 22 kcal |
| 1 slice (thin) | 30 g | 33 kcal |
| 1 piece (small) | 50 g | 55 kcal |
| 1 slice (thick) | 60 g | 66 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 120 g | 132 kcal |
| 1 piece (large) | 150 g | 165 kcal |
| 2 piece (double) | 200 g | 220 kcal |
| 1 pack (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Dry quark is a fresh, mild cheese with much of its whey removed, giving it a dense texture. It is minimally processed, unlike aged cheese, and can be eaten plain or used in both sweet and savoury dishes.
Dry quark tastes mild, milky and slightly tangy. Its texture is thicker and drier than yogurt, so it holds its shape well but may need a little milk or yogurt to make it smoother.
You can eat dry quark on its own, spread it on bread, or mix it with fruit, honey or herbs. For a softer dip or spread, stir in a little yogurt, milk or olive oil.
Yes, dry quark can be used in cheesecake, though it gives the filling a lighter, tangier character than cream cheese. Beat it until smooth first, and add a little cream or yogurt if the mixture seems too stiff.
Dry quark is a fresh cheese, while Greek yogurt is fermented yogurt that has been strained. Quark is generally firmer and less spoonable, so it works well in fillings and baking; yogurt is usually easier to use as a topping.
Dry quark can replace cottage cheese in many dips, fillings and baked dishes, but the result will be denser and smoother. If a recipe relies on cottage cheese curds, break the quark into small pieces or loosen it slightly.
Yes, dry quark works in baked goods such as cheesecakes, pastries and pancakes. Its low-moisture, dense texture can make mixtures firm, so blend it smoothly and adjust the wet ingredients if the batter looks too thick.
Keep opened dry quark refrigerated in its original container or a clean airtight container. Use a clean utensil each time and follow the package’s storage and use-by instructions to help maintain its quality.
Yes, dry quark can be frozen, but thawing may leave it grainier or watery. It is usually better suited to cooked dishes, sauces and baking after freezing than to eating plain.
Stir in a small amount of milk, yogurt or cream to make dry quark softer. Add it gradually until it reaches the texture you want; for a savoury spread, herbs and a little olive oil also work well.
Vitamins
Biotin
16µg · 53% DV
B12
1.2µg · 50% DV
B2
0.35mg · 27% DV
B5
0.8mg · 16% DV
Minerals
Phosphorus
110mg · 16% DV
Selenium
7µg · 13% DV
Calcium
90mg · 9% DV
Zinc
0.6mg · 5% DV
Potassium ⭐
120mg · 4% DV
Sodium
50mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 110 calories in 100 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.
Quark (dry) is a fresh cultured cheese made by fermenting milk and draining away much of its whey. Quark is especially familiar in Germany and other parts of Central Europe; the drier style is thicker and more concentrated than spoonable varieties.
Its mild tang and soft, dense texture work well at breakfast, spread on bread or paired with fruit. In Central European cooking, quark also appears in sweet fillings and desserts; elsewhere, it can be used much like a thick fresh cheese in dips or simple snacks. It is high in protein and low in fat, with 18 g of protein per 100 g. For a lighter serving, combine it with fresh fruit or herbs rather than rich, sweet 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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.2g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.