Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
High-protein, mild cultured fresh dairy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mild 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 32% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
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%
| 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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 101 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 3 tablespoon (medium) | 45 g | 30 kcal |
| 100 g | 100 g | 67 kcal |
| 1 cup (small) | 120 g | 80 kcal |
| 1 pack (small) | 200 g | 134 kcal |
| 1 pack (medium) | 250 g | 168 kcal |
| 1 serving (large) | 300 g | 201 kcal |
Calculated from 67 calories per 100 g.
Mild quark is a soft, cultured fresh dairy product made from milk. Its gentle flavour and thick, spoonable texture work in both sweet dishes and savoury recipes.
Use Mild quark as a spread, stir it into sauces, or serve it with fruit and granola. It also works as a creamy base for dips when mixed with herbs, garlic, or spices.
Yes, Mild quark can replace Greek yogurt in many dips, bowls, and baking recipes. It is usually thicker and less tangy, so loosen it with a little milk or water if a recipe needs a pourable texture.
Yes, Mild quark can be used in cheesecake filling and gives it a smooth, lightly tangy flavour. Drain it first if it seems watery, and follow a recipe designed for quark or fresh cheese for the best set.
It can; Mild quark may separate if boiled or exposed to high heat. For a sauce, stir it in near the end of cooking and warm gently rather than letting the mixture come to a boil.
Yes, Mild quark can be frozen, but thawing often makes it grainy or watery. Stir it well after thawing and save it for cooked dishes or baking, where the texture change is less noticeable.
Keep opened Mild quark refrigerated in a tightly closed container and use it within the time stated on its package. Discard it if you notice mould, an off smell, or an unusual change in appearance.
No, Mild quark is generally smoother and more uniform than cottage cheese, which has distinct curds. Mild quark has a gentle cultured tang, so it blends more easily into spreads, batters, and creamy fillings.
Yes, Mild quark blends into smoothies and makes them thicker and creamier. Combine it with fruit and a splash of milk or juice, then blend until smooth; add more liquid if the drink is too thick.
Not necessarily; Mild quark is a dairy product and can contain lactose. People with lactose intolerance may react to it, so choose a specifically lactose-free alternative if they know regular dairy causes symptoms.
Vitamins
B2
0.42mg · 32% DV
B12
0.75µg · 31% DV
Biotin
4.5µg · 15% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
180mg · 26% DV
Calcium
135mg · 14% DV
Selenium
6µg · 11% DV
Iodine
15µg · 10% DV
Potassium ⭐
225mg · 7% DV
Sodium
68mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Mild quark is a soft, fresh dairy product made by culturing milk and draining the curds. Popular in Germany and other parts of central Europe, it has a gentle tang and a smooth, spoonable texture, with a milder flavour than many cultured cheeses.
It is served at breakfast with fruit or honey, spread on bread, or mixed with herbs as a dip; it also works in baking and desserts. Mild quark is high in protein and very low in fat, so it makes a light base for a snack. Add oats, nuts or fruit when you want something more substantial.
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 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.
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
0.15g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.