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Low-fat, high-protein herbed dairy spread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Light herb quark (30 g) has 22 calories. That works out to 72 calories per 100 g. It contains 1.3 g of carbs, 3.5 g of protein, 0.4 g of fat and 0.1 g of fiber. Its 0.1 µg of B12 covers 6% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
22
KCAL / 30G
Carbs
1.3g
· 0% DV
Protein
3.5g
· 7% DV
Fat
0.4g
· 1% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 61% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 3.5 g | 7% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 22 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 1 ounce (small) | 28 g | 20 kcal |
| 4 tablespoon (large) | 60 g | 43 kcal |
| 1 serving (medium) | 75 g | 54 kcal |
| 100 g | 100 g | 72 kcal |
| ½ cup (medium) | 120 g | 86 kcal |
| 1 pack (whole) | 200 g | 144 kcal |
| 1 cup (large) | 240 g | 173 kcal |
Calculated from 72 calories per 100 g.
Light herb quark is a fresh cultured dairy spread mixed with herbs and made in a lower-fat style. It is usually eaten cold, spread on bread, served with vegetables, or used as a quick sauce.
Use light herb quark as a bread spread, a vegetable dip, or a cold topping for baked potatoes. You can also stir it into a sandwich filling or add a spoonful to a bowl of soup after cooking.
No. Light herb quark is made from cultured milk curds, while cream cheese is a richer, denser fresh cheese. Herb quark tends to taste tangier and feel lighter, so the two may not behave identically in recipes.
Yes, but avoid boiling it: light herb quark can split when exposed to high heat. For a smooth pasta sauce or soup finish, take the pan off the heat first and stir in the quark gradually.
Yes, light herb quark can replace sour cream as a cold topping or dip, though it is usually thicker and tangier. For a closer consistency, stir in a little milk or water before using it.
To make herb quark at home, mix plain quark with finely chopped herbs such as chives, dill, or parsley. Add black pepper and a little lemon juice, then chill it so the flavors can blend.
Dill, chives, parsley, and onion are common in herb quark, but the blend varies by product. For homemade quark, choose herbs that suit what you are serving it with; chives and dill work particularly well as a dip.
Keep opened light herb quark covered in the refrigerator and follow the package’s after-opening instructions. Use a clean utensil each time, and discard it if you notice an unusual smell, appearance, or texture.
Yes, but freezing can make light herb quark watery or grainy after thawing. It is less suitable for spreading once defrosted, though you can still stir it into a cooked sauce or soup.
Yes, light herb quark makes a good cold topping for baked potatoes. Spoon it on after baking rather than heating it in the oven, so its fresh herb flavor and creamy texture are better preserved.
Vitamins
B12
0.14µg · 6% DV
B2
0.07mg · 5% DV
Biotin
0.75µg · 3% DV
B5
0.11mg · 2% DV
Minerals
Phosphorus
41mg · 6% DV
Sodium
96mg · 4% DV
Calcium
33mg · 3% DV
Iodine
3.6µg · 2% DV
Potassium ⭐
47mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 22 calories in 2 tablespoon (medium) (30 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.
Light herb quark is a low-fat version of quark, a fresh, soft cheese popular in Germany and other parts of Central Europe. Mixed with chopped herbs, it has a mild tang, a creamy, spreadable texture and a fresh savoury flavour. In its home region, it is commonly served as a bread spread or dip, sometimes alongside potatoes or raw vegetables.
You can use it much like a herbed cream-cheese spread: try it on toast, in a sandwich or with crunchy vegetables. At 11.5 g of protein and 1.2 g of fat per 100 g, it offers a leaner, protein-rich option. Pair it with wholegrain bread or boiled potatoes for a simple snack or light meal.
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 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.
Contains these allergens:
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
SATURATED
0.22g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.02g
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.