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High-protein raw quark Calories
High protein, low fat, contains lactose
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of High-protein raw quark has 68 calories. It contains 3.5 g of carbs, 12.5 g of protein, 0.2 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 27% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
High-protein raw quark Nutrition Facts
Selected: 100 g
68
KCAL / 100G
Carbs
3.5g
· 1% DV
Protein
12.5g
· 25% DV
Fat
0.2g
· 0% 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 21% · Protein 76% · Fat 3%
High-protein raw quark nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 38 mg | 2% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 12.5 g | 25% |
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 raw quark Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 14 kcal |
| 50 g | 50 g | 34 kcal |
| 100 g | 100 g | 68 kcal |
| 150 g | 150 g | 102 kcal |
| 200 g | 200 g | 136 kcal |
| 1 cup (medium) | 250 g | 170 kcal |
| 1 pack (medium) | 250 g | 170 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About High-protein raw quark
What is high-protein raw quark?
High-protein raw quark is a soft, fresh cultured dairy cheese intended to be eaten without cooking. Quark has a mild, slightly tangy taste; “raw” in the name does not by itself establish that it was made with unpasteurized milk.
Does high-protein raw quark taste like yogurt or cheese?
High-protein raw quark tastes mildly tangy and creamy, with a texture closer to fresh cheese than to pourable yogurt. Its neutral flavor works with both sweet toppings, such as fruit, and savory additions, such as herbs or pepper.
Can you eat high-protein raw quark straight from the tub?
Yes, high-protein raw quark can be eaten straight from the tub without cooking. Stir it first if liquid has separated, then add fruit or seasoning if you like; use a clean spoon and refrigerate the container promptly after serving.
Is high-protein raw quark the same as cottage cheese?
No, high-protein raw quark is usually smoother and less curdy than cottage cheese. Both are fresh dairy foods, but cottage cheese has distinct curds, while quark is typically spoonable and more uniform; they may not behave identically in recipes.
Does high-protein raw quark mean it is made from raw milk?
No, the name high-protein raw quark does not confirm that the milk was unpasteurized. “Raw” may refer to the uncooked product; whether the milk was pasteurized is a separate production detail that needs to be stated by the manufacturer.
Can you cook or bake with high-protein raw quark?
Yes, high-protein raw quark works in baking and cooked dishes, including cheesecakes and fillings. It can separate if heated too quickly, so blend it into a recipe or stir it into warm sauces gradually rather than boiling it.
Can high-protein raw quark replace Greek yogurt in recipes?
Yes, high-protein raw quark can replace Greek yogurt in dips, toppings, and many baking recipes. Quark is often thicker and more cheese-like, so loosen it with a little liquid when a recipe needs a softer, spoonable consistency.
How should you store high-protein raw quark after opening?
Keep high-protein raw quark covered in the refrigerator after opening and serve it with a clean utensil. Follow the package’s storage instructions and use-by date; discard it if it develops an unusual smell, appearance, or texture.
Can you freeze high-protein raw quark?
Yes, high-protein raw quark can be frozen, but thawing may leave it grainy or watery. Freeze it in a sealed container and use the thawed quark in cooked dishes or baking, where the texture change is less noticeable.
Can people with lactose intolerance eat high-protein raw quark?
Not everyone with lactose intolerance can tolerate high-protein raw quark, because it contains lactose. Individual tolerance varies; choose a lactose-free alternative if it triggers symptoms, and ask a healthcare professional for advice if you have ongoing or severe symptoms.
High-protein raw quark Vitamins & Minerals
Vitamins
B2
0.35mg · 27% DV
Biotin
6µg · 20% DV
B12
0.4µg · 17% DV
B5
0.6mg · 12% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Zinc
0.5mg · 5% DV
Potassium ⭐
140mg · 4% DV
Sodium
38mg · 2% DV
High-protein raw quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein raw quark
To burn the 68 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.
What is High-protein raw quark?
High-protein raw quark is a soft, fresh dairy product made by culturing milk and draining away some of the whey. It is eaten uncooked, with a mild tang and a smooth, thick texture. Quark is especially familiar in parts of central and northern Europe, where it may be served at breakfast with fruit, honey or bread, or used in dips and simple desserts. Its neutral flavour also works well with herbs and savoury toppings. At 12.5 g of protein per 100 g and very little fat, it makes a filling base for a snack or breakfast. It contains lactose, so choose a portion that suits your tolerance; fresh fruit or herbs can add flavour without making it heavier.
How Nutritious Is High-protein raw 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 raw 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 raw quark Contain Allergens?
Contains these allergens:
Which Diets Is High-protein raw quark Good For?
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
High-protein raw quark Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.