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Protein Powder Chia Oat Quark Calories
High-protein, fiber-containing quark bowl
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein Powder Chia Oat Quark (200 g) has 268 calories. That works out to 134 calories per 100 g. It contains 20.6 g of carbs, 33 g of protein, 6.2 g of fat and 4.6 g of fiber. Its 436 mg of Phosphorus covers 62% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Protein Powder Chia Oat Quark Nutrition Facts
Selected: 1 serving (medium) · 200 g
268
KCAL / 200G
Carbs
20.6g
· 7% DV
Protein
33g
· 66% DV
Fat
6.2g
· 8% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 49% · Fat 21%
Protein Powder Chia Oat Quark nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 268 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0.06 g | |
| Sodium | 142 mg | 6% |
| Total carbohydrate | 20.6 g | 7% |
| Fiber | 4.6 g | 16% |
| Protein | 33 g | 66% |
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 Protein Powder Chia Oat Quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 268 kcal |
| 1 tablespoon (small) | 20 g | 27 kcal |
| 3 tablespoon (medium) | 60 g | 80 kcal |
| 100 g | 100 g | 134 kcal |
| ½ cup (small) | 120 g | 161 kcal |
| 1 serving (small) | 150 g | 201 kcal |
| 1 pack (medium) | 200 g | 268 kcal |
| 1 cup (large) | 240 g | 322 kcal |
| 1 serving (large) | 300 g | 402 kcal |
Calculated from 134 calories per 100 g.
Frequently Asked Questions About Protein Powder Chia Oat Quark
What is Protein Powder Chia Oat Quark?
Protein Powder Chia Oat Quark is a bowl combining quark, protein powder, chia seeds and oats. Quark is a fresh dairy product with a creamy, mildly tangy taste; the mixture is usually eaten cold for breakfast or as a snack.
How do you make Protein Powder Chia Oat Quark?
You make Protein Powder Chia Oat Quark by stirring protein powder, chia seeds and oats into quark. Add a little milk if the mixture is too thick, then let it stand briefly so the chia seeds begin to absorb liquid.
Can you prepare Protein Powder Chia Oat Quark overnight?
Yes, Protein Powder Chia Oat Quark can be prepared the night before and kept covered in the refrigerator. The oats and chia soften as they absorb moisture, so stir it before serving and loosen it with a splash of milk if needed.
Does chia make Protein Powder Chia Oat Quark thicker?
Yes, chia seeds thicken Protein Powder Chia Oat Quark as they absorb liquid. Give the bowl time to sit after mixing; if it becomes thicker than you like, stir in a small splash of milk or water.
Can you use Greek yogurt instead of quark in Protein Powder Chia Oat Quark?
Yes, Greek yogurt can replace quark in Protein Powder Chia Oat Quark. It usually makes the bowl tangier, and its thickness varies by brand, so adjust the added liquid until the oats and chia are well mixed.
Which protein powder works best in Protein Powder Chia Oat Quark?
Whey protein powder works well in Protein Powder Chia Oat Quark, while a plant-based powder also works if you prefer it. Choose a flavor that suits the quark and fruit you plan to add, since some powders can dominate the bowl.
Can you eat the oats raw in Protein Powder Chia Oat Quark?
Yes, rolled oats can be eaten uncooked in Protein Powder Chia Oat Quark. They soften as the bowl rests, especially when made ahead; quick oats soften faster, while thicker rolled oats keep more bite.
What fruit goes well with Protein Powder Chia Oat Quark?
Berries, sliced banana and chopped apple all pair well with Protein Powder Chia Oat Quark. Add fruit just before serving if you want it fresh and distinct, or mix it in earlier for a softer, more blended texture.
Is Protein Powder Chia Oat Quark a good post-workout snack?
Yes, Protein Powder Chia Oat Quark can be a convenient post-workout snack because quark and protein powder provide protein. Add fruit if you want a sweeter bowl; it is an ordinary food choice, not a special recovery product.
How do you make Protein Powder Chia Oat Quark less sweet?
Use plain quark and unflavored protein powder to make Protein Powder Chia Oat Quark less sweet. Skip sweetened toppings, then add berries or a little cinnamon for flavor without relying on extra sweetener.
Protein Powder Chia Oat Quark Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.44mg · 34% DV
Biotin
6.2µg · 21% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
436mg · 62% DV
Manganese
1.16mg · 50% DV
Selenium
24µg · 44% DV
Copper
0.26mg · 29% DV
Potassium ⭐
426mg · 13% DV
Sodium
142mg · 6% DV
Protein Powder Chia Oat Quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Powder Chia Oat Quark
To burn the 268 calories in 1 serving (medium) (200 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 Protein Powder Chia Oat Quark?
Protein Powder Chia Oat Quark combines quark—a fresh, mildly tangy dairy cheese popular in Germany and neighbouring parts of Europe—with protein powder, chia seeds and oats. It makes a thick, spoonable bowl: the oats soften as they sit, while chia gives the mixture a lightly gelled texture.
In its Central European home, quark is often eaten at breakfast or as a snack, and this version also works as an easy breakfast or filling snack for English-speaking readers elsewhere. It provides substantial protein along with some fibre. Top it with fresh fruit or cinnamon for sweetness and flavour; choose plain quark and keep sweet additions modest if you prefer a less sweet bowl.
How Nutritious Is Protein Powder Chia Oat Quark?
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
High
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 Protein Powder Chia Oat Quark Processed?
NOVA 3
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 Powder Chia Oat Quark Contain Allergens?
Contains these allergens:
Which Diets Is Protein Powder Chia Oat Quark Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein Powder Chia Oat Quark Fat Profile
SATURATED
2.1g
MONOUNSATURATED
1.26g
POLYUNSATURATED
2.32g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.