1 cup (medium) of Protein plain quark (250 g) has 163 calories. That works out to 65 calories per 100 g. It contains 8.8 g of carbs, 31.3 g of protein, 0.5 g of fat and 0 g of fiber. Its 40 µg of Biotin covers 133% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Protein plain quark?

Protein plain quark is a fresh, cultured dairy product popular in Germany and other parts of Central Europe. This plain version has a thick, smooth texture and is made without added flavourings; its high protein content and very low fat make it distinct from richer soft cheeses.

In its home region, quark is commonly eaten at breakfast or as a snack, with fruit, muesli or honey, and it can also be stirred with herbs for a savoury spread. Its mild, gently tangy taste works well in either direction. It provides 12.5 g of protein per 100 g. For an easy light meal, pair a bowl with fresh fruit or oats, or use it in place of a richer creamy topping.

Protein plain 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%

Protein plain quark Vitamins & Minerals

Vitamins

Biotin

16µg · 53% DV

0.33mg · 25% DV

B12

0.4µg · 17% DV

0.7mg · 14% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Selenium

4µg · 7% DV

How Nutritious Is Protein plain 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.

Protein plain 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 Protein plain 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 Protein plain 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 Protein plain 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 Protein plain 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

Protein plain 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 Protein plain quark

🥛vs🥒

Protein plain quark vs Tzatziki5 kcal more per 100 g

→🥛vs🧀

Protein plain quark vs Cheddar Cheese337 kcal fewer per 100 g

→🥛vs🧀

Protein plain quark vs Tulum Cheese305 kcal fewer per 100 g

→🥛vs🥛

Protein plain quark vs Milk1 kcal more per 100 g

→

Foods Similar to Protein plain quark

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Protein plain quark

What is protein plain quark, and is it the same as Greek yogurt?

Protein plain quark is a cultured fresh dairy product with a thick, smooth texture; it is not Greek yogurt. Greek yogurt is strained yogurt, while quark is made by culturing milk and has its own mild, tangy taste.

How do you eat protein plain quark?

Eat protein plain quark on its own or add fruit, oats, or nuts for a quick breakfast or snack. For a savoury option, stir in herbs, pepper, and chopped cucumber and use it as a dip or spread.

Can you use protein plain quark instead of cream cheese in cheesecake?

Yes, protein plain quark can be used in cheesecake filling. It usually makes the filling less rich and a little tangier than cream cheese, so the finished cheesecake may have a different texture and flavour.

Can protein plain quark replace cottage cheese in recipes?

Yes, protein plain quark can replace cottage cheese in many dips, fillings, and blended recipes. It is smoother and less lumpy, so it works best when the recipe benefits from a creamy consistency rather than distinct curds.

Can you cook with protein plain quark in hot sauces?

Yes, but protein plain quark can split if boiled or heated rapidly. Take the pan off the heat or lower it, then stir the quark in gradually; avoid simmering the sauce for a long time afterward.

Is protein plain quark a good post-workout food?

Yes, protein plain quark is a convenient way to include protein in a post-workout meal. Pair it with fruit, cereal, or toast if you also want a source of carbohydrate after training.

Does protein plain quark contain lactose?

Yes, protein plain quark may contain lactose because it is made from milk. Fermentation does not necessarily make it lactose-free, so people with lactose intolerance should not assume it will be tolerated.

How long does protein plain quark last after opening?

Keep protein plain quark refrigerated and tightly covered after opening, and follow the storage instructions on its package. Use a clean spoon each time, and discard it if you notice mould, an unusual smell, or a change in appearance.

Can you freeze protein plain quark?

Yes, protein plain quark can be frozen, but thawing often makes its texture grainy or watery. Stir it well after thawing and use it in cooked dishes or baking rather than expecting the original smooth texture.

Is protein plain quark useful for weight loss?

Protein plain quark can make a filling snack or meal component because it is thick and protein-rich. It does not cause weight loss on its own, and toppings such as honey, granola, or nut butter add substantially to the meal.

Have another question about Protein plain quark?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026