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Lactose-free quark Calories
High-protein lactose-free fresh dairy product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lactose-free quark (150 g) has 101 calories. That works out to 67 calories per 100 g. It contains 6 g of carbs, 18 g of protein, 0.3 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 29% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Lactose-free quark Nutrition Facts
Selected: 1 serving (medium) · 150 g
101
KCAL / 150G
Carbs
6g
· 2% DV
Protein
18g
· 36% DV
Fat
0.3g
· 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 24% · Protein 73% · Fat 3%
Lactose-free quark nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 6 g | 2% |
| 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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How Many Calories in 1 Serving of Lactose-free quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 101 kcal |
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 4 tablespoon (large) | 60 g | 40 kcal |
| 100 g | 100 g | 67 kcal |
| 1 serving (small) | 100 g | 67 kcal |
| ½ cup (half) | 120 g | 80 kcal |
| 1 serving (large) | 200 g | 134 kcal |
| 1 cup (whole) | 240 g | 161 kcal |
| 1 pack (whole) | 250 g | 168 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Lactose-free quark
What is lactose-free quark?
Lactose-free quark is a fresh dairy product made by fermenting milk, with the lactose removed or broken down. It is usually mild in flavor and thick in texture, somewhere between Greek yogurt and soft fresh cheese, though consistency varies by brand.
How do you eat lactose-free quark?
Lactose-free quark can be eaten plain or mixed with fruit, oats, honey, or jam for breakfast. For a savory option, stir in herbs, pepper, and a little olive oil, then use it as a dip or spread.
What is the difference between lactose-free quark and Greek yogurt?
Lactose-free quark is a fresh cultured cheese, while Greek yogurt is yogurt that has been strained to make it thicker. Quark often has a mild, creamy taste and a denser texture; the two can substitute for each other in some recipes, but the result will differ.
Can you use lactose-free quark in baking?
Yes, lactose-free quark works in cheesecakes, pancakes, and other baked goods. It adds moisture and a creamy texture, but its consistency and acidity may differ from cream cheese or yogurt, so a recipe may need slight adjustments.
Is lactose-free quark suitable for people with lactose intolerance?
Yes, lactose-free quark is made for people avoiding lactose and usually contains much less lactose than regular quark. Products can differ, so check the stated lactose content if you are highly sensitive. It is still dairy and is not suitable for a milk-protein allergy.
Can lactose-free quark replace cottage cheese?
Yes, lactose-free quark can replace cottage cheese in dips, fillings, and some baked dishes, but the texture will be smoother and less curdy. If you want a similar texture, lightly break up the quark with a fork rather than blending it.
Can you cook with lactose-free quark?
Yes, you can add lactose-free quark to cooked dishes, but it may split or turn grainy when boiled. Stir it into soups or sauces near the end of cooking, over low heat, instead of letting it simmer vigorously.
How long does lactose-free quark last after opening?
Keep lactose-free quark refrigerated and tightly covered after opening. Use a clean spoon each time, and discard it if its smell, color, or texture changes; follow the package instructions for how soon to finish it.
Can you freeze lactose-free quark?
Yes, lactose-free quark can be frozen, but thawing may make it watery or grainy. Stir it well after thawing and use it in cooked dishes, pancakes, or baking, where the change in texture is less noticeable.
Is lactose-free quark the same as fromage frais?
No, lactose-free quark and fromage frais are similar fresh dairy products, but they are not always made or sold in the same way. Quark is typically thicker and less tangy than many fromage frais products; check the texture before swapping them in a recipe.
Lactose-free quark Vitamins & Minerals
Vitamins
B2
0.38mg · 29% DV
B12
0.6µg · 25% DV
B5
0.52mg · 10% DV
Biotin
3µg · 10% DV
Minerals
Phosphorus
203mg · 29% DV
Calcium
165mg · 17% DV
Iodine
15µg · 10% DV
Selenium
4.5µg · 8% DV
Potassium ⭐
225mg · 7% DV
Sodium
68mg · 3% DV
Lactose-free quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lactose-free quark
To burn the 101 calories in 1 serving (medium) (150 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 Lactose-free quark?
Lactose-free quark is a soft, fresh cultured dairy product, especially familiar in Germany and parts of Central Europe. It sits somewhere between thick yoghurt and fresh cheese: mild, slightly tangy and spoonable, with a dense, creamy texture. Lactose is broken down or removed during production, while the quark itself keeps its fresh-dairy character.
It works at breakfast with fruit, oats or a little honey, and can also be stirred into savoury dips or used in baking. For many English-speaking readers, it makes a useful high-protein option in place of yoghurt or soft cheese; it provides 12 g of protein per 100 g. Pair it with berries for a simple snack, or add herbs and lemon for a lighter savoury spread.
How Nutritious Is Lactose-free quark?
Nutrient density
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 Lactose-free quark Processed?
NOVA 3
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 Lactose-free quark Contain Allergens?
Contains these allergens:
Which Diets Is Lactose-free 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
Lactose-free quark Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.03g
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.