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Protein quark Calories
High-protein quark-style cultured dairy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Protein quark (200 g) has 134 calories. That works out to 67 calories per 100 g. It contains 7.6 g of carbs, 24 g of protein, 0.4 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Protein quark Nutrition Facts
Selected: 1 cup (medium) · 200 g
134
KCAL / 200G
Carbs
7.6g
· 3% DV
Protein
24g
· 48% DV
Fat
0.4g
· 1% 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 nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
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 Cup of Protein quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 134 kcal |
| 1 tablespoon (shredded) | 15 g | 10 kcal |
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 100 g | 100 g | 67 kcal |
| ½ cup (half) | 100 g | 67 kcal |
| 1 serving (small) | 150 g | 101 kcal |
| 1 pack (small) | 180 g | 121 kcal |
| 1 pack (medium) | 200 g | 134 kcal |
| 1 serving (large) | 250 g | 168 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Protein quark
What is protein quark?
Protein quark is a thick, spoonable cultured dairy product. It is made from fermented milk, and protein-focused versions may be strained or formulated with additional milk protein; the exact method varies by product.
What does protein quark taste like?
Protein quark tastes mild and slightly tangy, with a thick, smooth texture. It is generally less sharp than some yogurts, though the flavor and consistency can vary between brands and between plain and flavored versions.
How is protein quark different from Greek yogurt?
Protein quark is a cultured dairy product made using a different process from Greek yogurt. Both can be thick and tangy, but quark is often smoother and milder; the exact texture depends on how each product is made.
Is protein quark the same as cottage cheese?
No, protein quark is not the same as cottage cheese. Quark is usually smooth and spoonable, while cottage cheese has visible curds; they differ in texture and production, so they may not behave the same in recipes.
How can you eat protein quark?
You can eat protein quark plain or mix it with fruit, oats, nuts, or honey. It also works as a savory dip with herbs, or as a spread; loosen it with a little milk if you want a thinner consistency.
Can protein quark be used in baking?
Yes, protein quark can be used in baking, especially in cheesecake fillings, pancakes, and muffins. Its moisture and thickness can affect the result, so blend it smooth and adjust other liquids if the batter seems too wet.
Can protein quark be heated without curdling?
Protein quark can be heated, but it may separate if boiled or exposed to high heat. Stir it into a warm dish near the end of cooking, or mix it with a little cooking liquid first for a smoother sauce.
How should protein quark be stored after opening?
Keep protein quark refrigerated with its lid tightly closed after opening. Use a clean spoon and follow the package instructions for how soon to finish it; discard it if its smell, appearance, or texture has changed noticeably.
Can you freeze protein quark?
Yes, protein quark can be frozen, but thawing may leave it grainy or separated. It is usually better suited to cooked dishes or smoothies after freezing than to eating plain; stir or blend it once thawed.
Is protein quark good for weight loss?
Protein quark can fit into a weight-loss plan because protein can help you feel satisfied between meals. It does not cause weight loss on its own, and sweet toppings or flavored varieties can change how filling the meal is.
Protein quark Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B2
0.44mg · 34% DV
Biotin
5µg · 17% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Iodine
24µg · 16% DV
Selenium
6.4µg · 12% DV
Potassium ⭐
300mg · 9% DV
Sodium
90mg · 4% DV
Protein quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein quark
To burn the 134 calories in 1 cup (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 quark?
Protein quark is a cultured dairy food with a thick, spoonable texture, somewhere between yoghurt and fresh cheese. Quark is especially familiar in Germany and parts of Central Europe; this higher-protein style is often eaten plain or mixed into other foods. Its flavour is mild with a gentle tang, and the texture can range from smooth to slightly grainy.
In its home region, quark is served at breakfast, as a snack, or alongside potatoes and herbs in savoury dishes. Elsewhere, it works well with fruit, oats or nuts, or stirred into dips and spreads. With 12 g of protein per 100 g, it makes a filling base for a simple bowl; add fresh fruit for sweetness without needing much added sugar.
How Nutritious Is Protein 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
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 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 Contain Allergens?
Contains these allergens:
Which Diets Is Protein 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 quark Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.04g
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.