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High-protein fruit dairy product
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Fruit quark cheese (150 g) has 555 calories. That works out to 370 calories per 100 g. It contains 37.5 g of carbs, 15 g of protein, 6 g of fat and 0 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 150 g
555
KCAL / 150G
Carbs
37.5g
· 14% DV
Protein
15g
· 30% DV
Fat
6g
· 8% 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 57% · Protein 23% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 555 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.12 g | |
| Sodium | 69 mg | 3% |
| Total carbohydrate | 37.5 g | 14% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
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 |
|---|---|---|
| 1 cup (medium) | 150 g | 555 kcal |
| 1 tablespoon (small) | 20 g | 74 kcal |
| 3 tablespoon (medium) | 60 g | 222 kcal |
| 100 g | 100 g | 370 kcal |
| 1 serving (small) | 125 g | 463 kcal |
| 1 pack (medium) | 150 g | 555 kcal |
| 1 serving (large) | 200 g | 740 kcal |
| 1 pack (large) | 250 g | 925 kcal |
Calculated from 370 calories per 100 g.
Fruit quark cheese is a soft, thick fresh-cheese product mixed with fruit or fruit purée. Recipes vary, and some versions also contain added sweeteners or pieces of fruit.
Fruit quark cheese is usually smooth, while cottage cheese has visible curds and a looser texture. They are both fresh dairy products, but they are not interchangeable in every recipe.
Yes, you can make a simple version by folding mashed fresh fruit or unsweetened fruit purée into plain quark. Taste it before adding sweetener, since ripe fruit may provide enough sweetness.
Berries, peaches, bananas, and chopped apples all pair well with fruit quark cheese. Use fresh or thawed fruit, and drain very juicy fruit first if you want to keep the quark thick.
Fruit quark cheese works as a quick breakfast on its own or topped with oats, nuts, or extra fruit. Add crunchy toppings just before eating so they do not soften in the quark.
Keep fruit quark cheese covered in the refrigerator after opening and follow the pack’s instructions for how soon to use it. Do not leave it at room temperature for extended periods.
Yes, fruit quark cheese can be frozen, but it may separate or turn grainy after thawing. The changed texture is less noticeable when you use it in a baked dish or blended recipe.
Yes, fruit quark cheese can go into cakes, baked fillings, and similar desserts. Its fruit and sweetener can affect the finished flavour, so adjust the other ingredients rather than assuming it behaves like plain quark.
Sometimes, but fruit quark cheese is thicker and already has a fruit flavour, so it can change both the texture and taste of a recipe. It works best where a thick, fruity dairy ingredient is welcome.
Fruit quark cheese usually contains lactose, and adding fruit does not remove it. A lactose-free version may be an option; check the product details because the lactose content varies by product.
Vitamins
B12
0.63µg · 26% DV
B2
0.29mg · 22% DV
Biotin
3.6µg · 12% DV
B5
0.57mg · 11% DV
Minerals
Phosphorus
138mg · 20% DV
Calcium
162mg · 16% DV
Selenium
6.15µg · 11% DV
Iodine
14µg · 9% DV
Potassium ⭐
222mg · 7% DV
Sodium
69mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 555 calories in 1 cup (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.
Fruit quark cheese combines quark—a mild, fresh cultured dairy product popular in Germany and across Central Europe—with fruit, often as purée or small pieces. Its texture falls between thick yoghurt and soft fresh cheese, and some versions are sweetened. In its home region it is commonly eaten chilled for breakfast, as a snack, or as a simple dessert; elsewhere, it works just as easily as a quick breakfast or an afternoon bite.
It is creamy, gently tangy and usually fruity-sweet. A serving can be paired with oats, fresh fruit or nuts, or spooned straight from the pot. It offers a useful amount of protein for a sweet dairy snack, while the fruit and any added sweetener contribute carbohydrates. For a less-sweet option, choose a variety without added sugar and add fresh fruit to taste.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
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
3g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.