1 cup (medium) of Quark (250 g) has 168 calories. That works out to 67 calories per 100 g. It contains 9.8 g of carbs, 30.3 g of protein, 0.8 g of fat and 0 g of fiber. Its 40 µg of Biotin covers 133% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Quark Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.9g

· 1% DV

Protein

12.1g

· 24% DV

Fat

0.3g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 23% · Protein 73% · Fat 4%

Quark Vitamins & Minerals

Vitamins

Biotin

16µg · 53% DV

0.36mg · 28% DV

B12

0.3µg · 13% DV

0.4mg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Selenium

7µg · 13% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Quark?

Nutrient density

High

75/ 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

51/ 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.

Quark Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Quark

To burn the 67 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

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

Is 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 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 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

Quark Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 1:1

Below the ideal 4:1 — a good omega balance.

Compare Quark

🥣vs🥒

Quark vs Tzatziki7 kcal more per 100 g

→🥣vs🧀

Quark vs Cheddar Cheese335 kcal fewer per 100 g

→🥣vs🧀

Quark vs Tulum Cheese303 kcal fewer per 100 g

→🥣vs🥛

Quark vs Milk3 kcal more per 100 g

→

Foods Similar to Quark

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Quark

How many calories and how much protein are in quark?

Quark contains 67 calories and 12.1 g of protein per 100 g. The same serving provides 3.9 g of carbohydrates and 0.3 g of fat.

Is quark low glycemic?

Yes, quark has a glycemic index of 30. It contains dairy, so it is not suitable for people with a dairy allergy.

Have another question about Quark?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026