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Mint quark yogurt Calories
High-protein fermented dairy with mint
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mint quark yogurt (170 g) has 139 calories. That works out to 82 calories per 100 g. It contains 7.1 g of carbs, 15.1 g of protein, 5.3 g of fat and 0.3 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Mint quark yogurt Nutrition Facts
Selected: 1 cup (medium) · 170 g
139
KCAL / 170G
Carbs
7.1g
· 3% DV
Protein
15.1g
· 30% DV
Fat
5.3g
· 7% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 44% · Fat 35%
Mint quark yogurt nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 3.23 g | 16% |
| Trans fat | 0.15 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 7.1 g | 3% |
| Fiber | 0.3 g | 1% |
| Protein | 15.1 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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How Many Calories in 1 Cup of Mint quark yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 139 kcal |
| 1 tablespoon (mini) | 15 g | 12 kcal |
| 1 ounce (small) | 28 g | 23 kcal |
| 2 tablespoon (double) | 30 g | 25 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 100 g | 82 kcal |
| 1 serving (large) | 200 g | 164 kcal |
| 1 bottle (large) | 250 g | 205 kcal |
| 1 pack (whole) | 400 g | 328 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Mint quark yogurt
What is mint quark yogurt?
Mint quark yogurt is a fermented dairy food made with quark and yogurt, flavored with mint. It is usually thicker than plain yogurt and can be served as a savory snack, spread, or cold dip.
How is mint quark yogurt different from Greek yogurt?
Mint quark yogurt combines quark and yogurt and includes mint, while Greek yogurt is strained yogurt with no mint unless added. Quark can give the mixture a milder, creamier texture, so the two are not always interchangeable in recipes.
Can mint quark yogurt be used as a dip?
Yes, mint quark yogurt works well as a dip for cucumber, carrots, crackers, or roasted vegetables. Since it is already seasoned with mint, taste it before adding salt, lemon, or garlic.
Can you cook with mint quark yogurt?
Yes, but mint quark yogurt is better added to a dish after cooking than boiled in a sauce. High heat can make fermented dairy split or turn grainy; use it as a cool topping for baked vegetables, potatoes, or wraps.
What can I mix into mint quark yogurt?
Chopped cucumber, lemon zest, garlic, or black pepper can complement mint quark yogurt. Add ingredients gradually so the mixture stays thick, and use fresh herbs or vegetables only if you plan to eat it soon.
Is mint quark yogurt the same as tzatziki?
No, mint quark yogurt is not the same as tzatziki. Tzatziki typically contains cucumber and garlic in a yogurt base, while mint quark yogurt is centered on quark, yogurt, and mint; cucumber can be added to make a tzatziki-style dip.
Can mint quark yogurt replace sour cream?
Mint quark yogurt can replace sour cream as a cool topping or spread, especially on baked potatoes and savory wraps. Its mint flavor will change the dish, so it is less suitable where a neutral, rich flavor is important.
Does mint quark yogurt go with sweet or savory food?
Mint quark yogurt is generally better with savory foods because its mint flavor pairs naturally with vegetables, potatoes, and grilled dishes. If the product is unsweetened, you can also serve it with fruit, but the mint may not suit every combination.
How long does mint quark yogurt last after opening?
Keep mint quark yogurt refrigerated with the lid closed and use a clean spoon each time. Follow the package’s after-opening guidance, and discard it if it develops an unusual smell, discoloration, or mold.
Can mint quark yogurt be frozen?
Yes, mint quark yogurt can be frozen, but thawing may leave it watery or grainy. Freezing is therefore better for portions you plan to stir into a cooked dish or dip than for serving with its original smooth texture.
Mint quark yogurt Vitamins & Minerals
Vitamins
B12
0.71µg · 30% DV
B2
0.36mg · 28% DV
B5
0.65mg · 13% DV
Biotin
3.57µg · 12% DV
Minerals
Phosphorus
163mg · 23% DV
Calcium
201mg · 20% DV
Iodine
19µg · 13% DV
Selenium
5.27µg · 10% DV
Potassium ⭐
262mg · 8% DV
Sodium
78mg · 3% DV
Mint quark yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mint quark yogurt
To burn the 139 calories in 1 cup (medium) (170 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 Mint quark yogurt?
Mint quark yogurt combines quark—a mild, fresh cultured dairy product popular in parts of Central Europe—with yogurt and mint. It is a prepared dairy food rather than a dish tied to one specific place. The quark gives it a thicker, gently tangy character, while the mint adds a cool, fresh note.
Serve it at breakfast with bread and vegetables, or use it as a dip alongside cucumber, carrots or other fresh produce. It also works as a cool side with grilled foods. Its protein content makes it a filling dairy option: it provides 8.9 g of protein per 100 g. For a lighter snack or side, pair it with raw vegetables instead of fried foods.
How Nutritious Is Mint quark yogurt?
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 Mint quark yogurt 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 Mint quark yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Mint quark yogurt 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
Mint quark yogurt Fat Profile
SATURATED
3.23g
MONOUNSATURATED
1.36g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.