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A mound of plain quark sits in a small bowl, white and thick with a smooth, softly textured surface and gentle spoon marks.
●Low GI

Mild quark Calories

High-protein, mild cultured fresh dairy

CALORIES · 100 G

67kcal

GI

27low

POTASSIUM · 100 G

150mg

FIBER · 100 G

0g

Quick answer

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.

Mild 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%

Mild quark nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories101 kcal
Total fat0.3 g0%
Saturated fat0.15 g1%
Trans fat0 g
Sodium68 mg3%
Total carbohydrate6 g2%
Fiber0 g0%
Protein18 g36%

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 Mild quark?

ServingAmountCalories
1 serving (medium)150 g101 kcal
1 tablespoon (small)15 g10 kcal
3 tablespoon (medium)45 g30 kcal
100 g100 g67 kcal
1 cup (small)120 g80 kcal
1 pack (small)200 g134 kcal
1 pack (medium)250 g168 kcal
1 serving (large)300 g201 kcal

Calculated from 67 calories per 100 g.

Frequently Asked Questions About Mild quark

What is Mild quark?

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.

How do you use Mild quark?

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.

Can Mild quark replace Greek yogurt in recipes?

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.

Can you bake a cheesecake with Mild quark?

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.

Does Mild quark curdle when heated?

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.

Can you freeze Mild quark?

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.

How long does Mild quark last after opening?

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.

Does Mild quark taste like cottage cheese?

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.

Can you put Mild quark in a smoothie?

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.

Is Mild quark suitable for people with lactose intolerance?

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.

Mild quark Vitamins & Minerals

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

Mild quark Glycemic Index

GLYCEMIC INDEX

27
Low
0 Low5570100

GLYCEMIC LOAD

1.7
Low

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

How to Burn Off Mild quark

To burn the 101 calories in 1 serving (medium) (150 g):

🚶

25min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

Swimming

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

What is Mild quark?

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.

How Nutritious Is Mild quark?

Nutrient density

High

72/ 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.

Is Mild 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 Mild 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 Mild 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

Mild quark Fat Profile

SATURATED

0.15g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 1:1

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

Compare Mild quark

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🥒

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🧀

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🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

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61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

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320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.