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Protein quark cheese Calories
High-protein fresh quark cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein quark cheese (150 g) has 101 calories. That works out to 67 calories per 100 g. It contains 5.7 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.
Protein quark cheese Nutrition Facts
Selected: 1 serving (medium) · 150 g
101
KCAL / 150G
Carbs
5.7g
· 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 23% · Protein 74% · Fat 3%
Protein quark cheese nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 5.7 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 18 g | 36% |
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 quark cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 101 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 4 tablespoon (large) | 60 g | 40 kcal |
| 100 g | 100 g | 67 kcal |
| ½ cup (half) | 120 g | 80 kcal |
| 1 serving (large) | 200 g | 134 kcal |
| 1 pack (whole) | 200 g | 134 kcal |
| 1 cup (whole) | 240 g | 161 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Protein quark cheese
What is protein quark cheese, and how is it made?
Protein quark cheese is a fresh cheese made by culturing milk and separating the curds from the whey. It is a processed dairy product; the protein level can be achieved through the production method rather than added protein.
Is protein quark cheese the same as Greek yogurt?
No. Protein quark cheese is a fresh cheese, while Greek yogurt is strained cultured yogurt. They can have similarly thick textures, but their flavor and production differ, so they may behave differently in recipes.
How do you eat protein quark cheese?
Protein quark cheese can be eaten plain or topped with fruit, oats, and nuts for breakfast or a snack. For a savory option, stir in herbs and seasoning and use it as a spread or dip.
Can protein quark cheese replace cream cheese in cheesecake?
Yes, protein quark cheese can replace some or all of the cream cheese in cheesecake. The filling may taste tangier and feel lighter; avoid adding extra liquid, since quark can make the mixture softer.
How long does protein quark cheese last after opening?
Keep protein quark cheese covered in the refrigerator and follow the package’s instructions for use after opening. Use a clean spoon each time, and discard it if its smell, appearance, or texture has changed noticeably.
Can you freeze protein quark cheese?
Yes, protein quark cheese can be frozen, but thawing may leave it grainy or watery. It is usually better to use thawed quark in cooked dishes, sauces, or baking than to serve it plain.
Does protein quark cheese split when heated?
It can split if protein quark cheese is boiled or heated for too long. For a hot sauce or soup, stir it in near the end over low heat, ideally tempering it first with a little warm liquid.
Does protein quark cheese contain lactose?
Usually, yes; the amount varies with the product and how it is made. If you are lactose intolerant, look for a lactose-free version. Lactose-free quark is still made from dairy and is not suitable for a milk allergy.
Is protein quark cheese good for weight loss?
Protein quark cheese can make a meal or snack more filling because it is high in protein. It does not cause weight loss on its own; pair it with satisfying foods rather than relying on sweet toppings.
Can protein quark cheese replace protein powder in a smoothie?
Not exactly. Protein quark cheese adds protein and a thick, creamy texture, but it is a fresh dairy food rather than a concentrated powder. Blend it with fruit or milk for a filling smoothie, adjusting the liquid to taste.
Protein quark cheese Vitamins & Minerals
Vitamins
B2
0.42mg · 32% DV
B12
0.6µg · 25% DV
Biotin
4.5µg · 15% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
143mg · 20% DV
Calcium
180mg · 18% DV
Iodine
15µg · 10% DV
Selenium
4.5µg · 8% DV
Potassium ⭐
225mg · 7% DV
Sodium
68mg · 3% DV
Protein quark cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein quark cheese
To burn the 101 calories in 1 serving (medium) (150 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 quark cheese?
Protein quark cheese is a high-protein version of quark, a fresh, soft cheese especially familiar in Germany and other parts of Central Europe. It has a thick, creamy texture and a mild tang, somewhere between a very thick yoghurt and a fresh curd cheese.
In its home region, quark is often served at breakfast with fruit or muesli, spread on bread, or used in dips; it also works well as a simple snack elsewhere. With 12 g of protein per 100 g, it makes a filling base for a lighter meal. Add berries or oats for sweetness, or herbs and chopped vegetables for a savoury serving.
How Nutritious Is Protein quark cheese?
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 Protein quark cheese 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 quark cheese Contain Allergens?
Contains these allergens:
Which Diets Is Protein quark cheese 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
✓ Suitable
Low FODMAP
— Not suitable
Protein quark cheese Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.