1 cup (medium) of Protein Quark Yogurt (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 7 g of carbs, 21 g of protein, 0.6 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Protein Quark Yogurt?

Protein Quark Yogurt is a thick, spoonable dairy product made in the style of quark, a fresh cultured cheese traditionally eaten across parts of Central and Northern Europe. It has a mild, gently tangy taste and a smooth, dense texture, usually served plain or chilled. It works for breakfast or a snack with fruit, oats or nuts, and can also stand in for a creamy topping in simple desserts.

It is notably high in protein and very low in fat: a 100 g portion provides 10.5 g of protein and 0.3 g of fat. For a lighter, less sweet bowl, pair it with fresh fruit rather than sweetened toppings.

Protein Quark Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.5g

· 1% DV

Protein

10.5g

· 21% DV

Fat

0.3g

· 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 24% · Protein 72% · Fat 4%

Protein Quark Yogurt Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

Biotin

7µg · 23% DV

0.18mg · 14% DV

0.45mg · 9% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Iodine

8µg · 5% DV

How Nutritious Is Protein Quark Yogurt?

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

49/ 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 Quark Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.2

Low

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

How to Burn Off Protein Quark Yogurt

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 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 Protein Quark Yogurt 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 Quark Yogurt 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

Protein Quark Yogurt Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 1:1

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

Compare Protein Quark Yogurt

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Foods Similar to Protein Quark Yogurt

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

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370 kcal

🥛

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64 kcal

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Frequently Asked Questions About Protein Quark Yogurt

What is Protein Quark Yogurt?

Protein Quark Yogurt is a thick, spoonable dairy food made with quark, a fresh cultured cheese common in parts of Europe. It can be eaten plain or used anywhere you want a creamy, tangy dairy base.

How is Protein Quark Yogurt different from Greek yogurt?

Protein Quark Yogurt is made from quark, while Greek yogurt is yogurt strained to remove whey. Both can be thick and protein-rich, but their tang, smoothness, and firmness vary with the milk and production method.

How do you eat Protein Quark Yogurt?

Eat Protein Quark Yogurt straight from the bowl, or add fruit, oats, nuts, or honey. For a savoury option, mix it with herbs, pepper, and chopped cucumber and serve it as a dip.

Can you use Protein Quark Yogurt in baking?

Yes, Protein Quark Yogurt works in cheesecakes, muffins, and other baked recipes that use a thick cultured dairy ingredient. Baking can change its texture, so follow a recipe designed for quark or a similar product.

Can Protein Quark Yogurt replace cream cheese?

Protein Quark Yogurt can replace cream cheese in dips, spreads, and some fillings, but it is usually tangier and less rich. For a firmer filling, drain it briefly or combine it with another suitable ingredient.

Can you cook with Protein Quark Yogurt?

Yes, Protein Quark Yogurt can be stirred into sauces and soups, but high heat may make it separate. Take the pan off the heat before adding it, and avoid boiling the mixture afterward.

Does Protein Quark Yogurt contain lactose?

Usually, yes: Protein Quark Yogurt is a milk product and commonly contains lactose, though the amount varies by product. If lactose bothers you, try a small serving first or choose a lactose-free alternative.

How should you store Protein Quark Yogurt after opening?

Keep Protein Quark Yogurt refrigerated with its lid closed after opening, and use a clean spoon each time. Follow the package’s storage instructions and discard it if its smell, appearance, or texture changes noticeably.

Can you freeze Protein Quark Yogurt?

Yes, but freezing can make Protein Quark Yogurt watery or grainy after thawing. Stir it well once thawed and use it in a smoothie or cooked recipe, where a change in texture is less noticeable.

Is Protein Quark Yogurt a good post-workout snack?

Yes, Protein Quark Yogurt can be a convenient post-workout snack because it provides protein in an easy-to-eat form. Pair it with fruit or cereal if you also want carbohydrates after training.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026