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Quark Calories
High-protein, low-fat fresh cheese
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Quark (250 g) has 168 calories. That works out to 67 calories per 100 g. It contains 9.8 g of carbs, 31.3 g of protein, 0.8 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 Quark?
Quark is a fresh, soft dairy cheese widely eaten in Germany and other parts of Central Europe. It is made by fermenting milk and has a thick, spoonable texture, sometimes with a faint graininess. Its mild, lightly tangy taste works in both sweet and savoury dishes.
In its home region, it is often served with fruit, honey or muesli, stirred with herbs as a spread, or used in baking. Elsewhere, you can enjoy it at breakfast or as a snack in much the same way; it also makes a creamy base for dips. Quark is notably high in protein and low in fat: per 100 g, it provides 12.5 g of protein and 0.3 g of fat. For a lighter bowl, pair it with fresh fruit rather than a heavily sweetened topping.
Quark Nutrition Facts
Selected: 100 g
67
KCAL / 100G
Carbs
3.9g
· 1% DV
Protein
12.5g
· 25% 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 73% · Fat 4%
Quark Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B2
0.36mg · 28% DV
B12
0.3µg · 13% DV
B5
0.5mg · 10% DV
Minerals
Phosphorus
95mg · 14% DV
Selenium
7µg · 13% DV
Calcium
120mg · 12% DV
Iodine
10µg · 7% DV
How Nutritious Is 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.
Quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quark
To burn the 67 calories in 100 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.
Is 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 Quark Contain Allergens?
Contains these allergens:
Which Diets Is Quark 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
Quark Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Compare Quark
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Frequently Asked Questions About Quark
What is quark?
Quark is a fresh cultured dairy product made by curdling milk and draining some of the whey. It has a mild, slightly tangy flavor and a soft texture that can range from creamy to finely grainy.
What does quark taste like?
Quark tastes mild, milky, and slightly tangy, rather than strongly cheesy. Its flavor and texture vary by style; plain quark is versatile, so you can pair it with fruit and sweet toppings or season it for savory dishes.
How do you eat quark?
You can eat quark plain, spoon it over fruit, or mix it with honey, jam, or oats. For a savory option, stir in herbs and seasoning and serve it as a dip or spread.
Can quark replace cream cheese?
Quark can replace cream cheese in some dips, fillings, and baked recipes, but it is usually wetter and less rich. In recipes where firmness matters, drain it first or choose a recipe specifically designed for quark.
Is quark the same as cottage cheese?
No, quark and cottage cheese are different. Quark is usually smooth or finely textured, while cottage cheese has distinct curds; cottage cheese may need blending to imitate quark’s creamy consistency.
Can you bake with quark?
Yes, quark works well in baking, especially in European cheesecakes, cakes, and some pastry fillings. It adds moisture and a mild tang, so use a recipe written for quark rather than swapping it into any recipe without adjustment.
Can you freeze quark?
Yes, quark can be frozen, but thawing may make it watery or grainy. Stir it well after thawing and reserve it for cooked dishes, batters, or sauces, where the texture change is less noticeable.
How long does quark last after opening?
Keep opened quark covered and refrigerated, use a clean utensil, and follow the storage period stated on its package. Discard it if you notice mold, an unusual smell, or a marked change in appearance.
Can you make quark at home?
Yes, quark can be made at home by culturing milk until it curdles and then draining the whey. The result depends on the milk, culture, and draining time, so use clean equipment and refrigerate the finished product.
Is quark a good choice for weight loss?
Quark can fit into a weight-loss eating plan because it provides protein and can make a meal or snack more filling. Choose a plain version and pair it with fruit or other minimally sweetened toppings rather than relying on sweetened preparations.
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Nutrition data compiled from USDA FoodData Central and scientific sources.