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High-Protein Low-Fat Quark Calories
Plain fermented dairy product that is very high in protein and very low in fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
200 gram (medium) of High-Protein Low-Fat Quark (200 g) has 134 calories. That works out to 67 calories per 100 g. It contains 8 g of carbs, 24.4 g of protein, 0.4 g of fat and 0 g of fiber. Its 0.6 mg of B2 covers 46% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
High-Protein Low-Fat Quark Nutrition Facts
Selected: 200 gram (medium) · 200 g
134
KCAL / 200G
Carbs
8g
· 3% DV
Protein
24.4g
· 49% DV
Fat
0.4g
· 1% 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 24% · Protein 73% · Fat 3%
High-Protein Low-Fat Quark nutrition facts table · 200 gram (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 80 mg | 3% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 24.4 g | 49% |
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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High-Protein Low-Fat Quark Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (small) | 30 g | 20 kcal |
| 50 g | 50 g | 34 kcal |
| 100 g | 100 g | 67 kcal |
| 150 g | 150 g | 101 kcal |
| 200 g | 200 g | 134 kcal |
| 1 serving (large) | 200 g | 134 kcal |
| 1 cup (medium) | 245 g | 164 kcal |
| 250 g | 250 g | 168 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About High-Protein Low-Fat Quark
What is high-protein low-fat quark?
High-protein low-fat quark is a fresh fermented dairy product made by curdling milk and separating the curds. It has a mild tang and a soft, spoonable texture; the low-fat version is made with low-fat milk.
What does high-protein low-fat quark taste like?
High-protein low-fat quark tastes mild, milky and slightly tangy. Its texture is usually thick and creamy, though it is less rich than full-fat cream cheese. Add fruit for sweetness or herbs and seasoning for a savoury version.
How do you eat high-protein low-fat quark?
You can eat high-protein low-fat quark on its own or mix it with fruit, oats or nuts for breakfast. For a savoury option, stir in herbs and spices and serve it as a spread, dip or topping for baked potatoes.
Is high-protein low-fat quark the same as Greek yogurt?
No, high-protein low-fat quark and Greek yogurt are made differently. Quark is made by fermenting and curdling milk, while Greek yogurt is strained yogurt. Both can be thick and tangy, but their texture and flavour vary by product.
What is the difference between high-protein low-fat quark and cottage cheese?
High-protein low-fat quark is typically smooth and spoonable, while cottage cheese has visible curds and a lumpier texture. They are both fresh dairy products, but cottage cheese is often saltier; quark works well when you want a smooth base.
Can high-protein low-fat quark replace Greek yogurt in recipes?
Yes, high-protein low-fat quark can often replace Greek yogurt in dips, breakfast bowls and some baking recipes. Its texture may be thicker and its tang different, so loosen it with a little milk or water if a recipe needs a thinner consistency.
Can you cook or bake with high-protein low-fat quark?
Yes, high-protein low-fat quark works in pancakes, cheesecakes and other baked dishes. It can make a recipe less rich than one made with cream cheese or cream, and it may separate if heated hard, so mix it in gently.
Is high-protein low-fat quark good for weight loss?
High-protein low-fat quark can make a meal or snack more filling because it provides protein without much fat. It does not cause weight loss by itself; use it in place of a less filling option and pair it with fruit or whole grains.
How should you store high-protein low-fat quark after opening?
Keep high-protein low-fat quark covered in the refrigerator after opening and follow the storage and use-by instructions on its package. Use a clean utensil each time, and discard it if it develops an unusual smell, appearance or texture.
Can you freeze high-protein low-fat quark?
Yes, you can freeze high-protein low-fat quark, but thawing may make it watery or grainy. Stir it well after thawing and use it in cooked or baked dishes, where the texture change is less noticeable than when served plain.
High-Protein Low-Fat Quark Vitamins & Minerals
Vitamins
B2
0.6mg · 46% DV
B12
0.8µg · 33% DV
B5
0.7mg · 14% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
300mg · 43% DV
Selenium
20µg · 36% DV
Iodine
30µg · 20% DV
Calcium
190mg · 19% DV
Potassium ⭐
280mg · 8% DV
Sodium
80mg · 3% DV
High-Protein Low-Fat Quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-Protein Low-Fat Quark
To burn the 134 calories in 200 gram (medium) (200 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.
What is High-Protein Low-Fat Quark?
High-protein low-fat quark is a fresh, soft dairy product made by fermenting milk. It is especially familiar in Germany and other parts of Central Europe, where quark is used in both sweet and savoury dishes. This lean version has a mild, slightly tangy taste and a thick, smooth texture, somewhere between yoghurt and a soft fresh cheese.
Enjoy it at breakfast or as a snack with fruit, oats or a little honey; it also works well with herbs as a savoury spread or dip. With 12.2 g of protein per 100 g and very little fat, it makes a protein-rich base for a light meal. Add fruit or whole grains for a more substantial bowl.
How Nutritious Is High-Protein Low-Fat Quark?
Nutrient density
Very 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.
Satiety score
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.
Is High-Protein Low-Fat 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 High-Protein Low-Fat Quark Contain Allergens?
Contains these allergens:
Which Diets Is High-Protein Low-Fat 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
High-Protein Low-Fat Quark Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.