1 cup (medium) of Plain Protein Quark (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 7 g of carbs, 25 g of protein, 0.4 g of fat and 0 g of fiber. Its 32 µg of Biotin covers 107% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Plain Protein Quark?

Plain protein quark is a smooth, fresh dairy cheese associated especially with Germany and other parts of Central Europe. It is made from cultured milk, and this plain version has a thick, creamy consistency with plenty of protein and very little fat.

In its home region, quark is commonly eaten at breakfast or as a snack, with fruit, honey or muesli, and it also works in savoury spreads and dips. Elsewhere, it can be an easy high-protein addition to a bowl of berries or oats. Its mild taste suits both sweet and savoury toppings; choose fresh fruit rather than sugary additions for a lighter serving.

Plain Protein Quark Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.5g

· 1% DV

Protein

12.5g

· 25% DV

Fat

0.2g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 21% · Protein 76% · Fat 3%

Plain Protein Quark Vitamins & Minerals

Vitamins

Biotin

16µg · 53% DV

0.32mg · 25% DV

B12

0.5µg · 21% DV

0.45mg · 9% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Selenium

5µg · 9% DV

How Nutritious Is Plain Protein Quark?

Nutrient density

Very high

80/ 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

52/ 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.

Plain Protein Quark Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Plain Protein Quark

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

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

Is Plain Protein 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 Plain Protein 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 Plain Protein Quark Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Plain Protein Quark Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 1:1

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

Compare Plain Protein Quark

🥣vs🥒

Plain Protein Quark vs Tzatziki5 kcal more per 100 g

→🥣vs🧀

Plain Protein Quark vs Cheddar Cheese337 kcal fewer per 100 g

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Plain Protein Quark vs Tulum Cheese305 kcal fewer per 100 g

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Plain Protein Quark vs Milk1 kcal more per 100 g

→

Foods Similar to Plain Protein Quark

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

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Frequently Asked Questions About Plain Protein Quark

What is Plain Protein Quark?

Plain Protein Quark is a fresh, soft dairy product made by fermenting milk and separating off some of the whey. It has a thick, creamy texture and a mild tang, and the plain version is not sweetened or flavoured with fruit.

How is Plain Protein Quark different from skyr?

Plain Protein Quark is a fresh cheese, while skyr is a cultured dairy product traditionally associated with Iceland. Both can be thick and mildly tangy, but their production methods and textures differ; quark is often smoother and less elastic.

How do you eat Plain Protein Quark?

You can eat Plain Protein Quark on its own or pair it with berries, sliced fruit, oats, or nuts. For a savoury option, stir in herbs, pepper, and chopped cucumber to make a quick dip or spread.

Can Plain Protein Quark replace Greek yogurt in recipes?

Yes, Plain Protein Quark can replace Greek yogurt in many dips, breakfast bowls, and cold sauces. It is usually thicker and more cheese-like, so loosen it with a little water or milk if a recipe needs a thinner consistency.

Can you use Plain Protein Quark to make cheesecake?

Yes, Plain Protein Quark works in cheesecake, but the result can be less rich and more tangy than one made with cream cheese. Because quark may contain more moisture, avoid adding extra liquid and check the filling’s consistency before baking.

Can Plain Protein Quark be heated or cooked?

Yes, Plain Protein Quark can be used in cooked dishes, but high heat may make it split or turn grainy. Stir it in near the end of cooking, or temper it first with a little warm liquid, rather than boiling it.

Why does Plain Protein Quark look watery or grainy?

A small amount of liquid separating in Plain Protein Quark can be normal; stir it back in for a more even texture. If it becomes unexpectedly grainy, smells off, or shows mold, discard it rather than trying to fix it.

Can you freeze Plain Protein Quark?

Yes, you can freeze Plain Protein Quark, but thawing often changes its smooth texture and makes it watery or grainy. It is better suited to cooked dishes after thawing than to eating plain; thaw it in the refrigerator.

How should you store Plain Protein Quark after opening?

Keep Plain Protein Quark refrigerated with the container tightly closed, and follow the package’s instructions for use after opening. Use a clean spoon each time, and discard it if you notice mold, an unusual smell, or an unexpected change in colour.

Is Plain Protein Quark suitable for people with lactose intolerance?

Plain Protein Quark is a dairy product and may contain lactose, so it can cause symptoms for people with lactose intolerance. The amount varies by product; people who react to lactose should use their known tolerance and the package’s lactose information.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026