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Quark (0.3% fat) Calories
High-protein, very low-fat fresh dairy product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quark (0.3% fat) (250 g) has 168 calories. That works out to 67 calories per 100 g. It contains 10 g of carbs, 30 g of protein, 0.8 g of fat and 0 g of fiber. Its 0.7 mg of B2 covers 54% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Quark (0.3% fat) Nutrition Facts
Selected: 1 cup (medium) · 250 g
168
KCAL / 250G
Carbs
10g
· 4% DV
Protein
30g
· 60% DV
Fat
0.8g
· 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 24% · Protein 72% · Fat 4%
Quark (0.3% fat) nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 30 g | 60% |
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 Quark (0.3% fat)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 168 kcal |
| 2 tablespoon (small) | 30 g | 20 kcal |
| 4 tablespoon (medium) | 60 g | 40 kcal |
| 100 g | 100 g | 67 kcal |
| 1 cup (small) | 125 g | 84 kcal |
| 1 serving (medium) | 150 g | 101 kcal |
| 1 serving (large) | 200 g | 134 kcal |
| 1 pack (whole) | 250 g | 168 kcal |
| 1 pack (jumbo) | 500 g | 335 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Quark (0.3% fat)
What is 0.3%-fat quark?
0.3%-fat quark is a fresh dairy product made from milk, with a soft, spoonable texture and a mildly tangy taste. It is common in parts of Europe and can be eaten plain or used in cooking.
How do you eat 0.3%-fat quark?
You can eat 0.3%-fat quark sweet or savoury. Stir in fruit, oats, or honey for breakfast, or mix it with herbs and seasoning for a dip; its thick texture also works as a spread.
What can I use instead of 0.3%-fat quark?
For many recipes, strained yogurt, fromage frais, or cottage cheese blended until smooth can replace 0.3%-fat quark. The best choice depends on the dish: strained yogurt is tangier, while cottage cheese may need blending and draining.
Is 0.3%-fat quark the same as cottage cheese?
No, 0.3%-fat quark is generally smoother and more uniform than cottage cheese, which has distinct curds. Both are fresh dairy products, but they behave differently in recipes; blend cottage cheese if you need a quark-like texture.
Can you use 0.3%-fat quark instead of Greek yogurt?
Yes, 0.3%-fat quark can replace Greek yogurt in many dips, breakfast bowls, and baking recipes. Quark is often milder and less distinctly yogurty, so add lemon juice or seasoning if the recipe needs extra tang.
Can 0.3%-fat quark be frozen?
Yes, you can freeze 0.3%-fat quark, but thawing may leave it grainy or watery. Stir it well after thawing and use it in cooked dishes, sauces, or baking rather than expecting its original smooth texture.
How long does 0.3%-fat quark last after opening?
Keep 0.3%-fat quark refrigerated in a sealed container and follow the package instructions for use after opening. Use a clean spoon each time, and discard it if it develops an unusual smell, colour, or texture.
Can 0.3%-fat quark be used in cheesecake?
Yes, 0.3%-fat quark is used in many European-style cheesecakes, including German Käsekuchen. Because it is very low in fat, the finished cake may be less rich than one made with cream cheese; follow a recipe developed for quark.
How is 0.3%-fat quark different from skyr?
0.3%-fat quark is a fresh cheese product, while skyr is a cultured Icelandic dairy product traditionally made with a yogurt-like process. Both are thick and tangy, but their taste and texture vary by product and how they are made.
Can you cook with 0.3%-fat quark?
Yes, 0.3%-fat quark works in pancakes, baked goods, creamy sauces, and fillings. Add it gently to hot sauces to reduce the chance of curdling, and use a recipe that accounts for its moisture and low fat content.
Quark (0.3% fat) Vitamins & Minerals
Vitamins
B2
0.7mg · 54% DV
B12
1µg · 42% DV
B5
0.88mg · 18% DV
Biotin
5µg · 17% DV
Minerals
Phosphorus
300mg · 43% DV
Calcium
225mg · 23% DV
Iodine
25µg · 17% DV
Selenium
7.5µg · 14% DV
Potassium ⭐
375mg · 11% DV
Sodium
113mg · 5% DV
Quark (0.3% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quark (0.3% fat)
To burn the 168 calories in 1 cup (medium) (250 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 Quark (0.3% fat)?
Quark with 0.3% fat is a fresh, soft dairy cheese made by fermenting milk and draining it. It is especially familiar in Germany and other parts of Central Europe, where it appears at breakfast and in home cooking. Its mild tang and thick, creamy texture work well with fruit, honey or oats, or stirred with herbs for a savoury spread. It is also used in cheesecakes, fillings and baked goods. Quark is high in protein while containing very little fat; a 100 g portion provides 12 g of protein. Pair it with fruit for a simple snack, or use it in place of richer dairy ingredients when you want a lighter topping or filling.
How Nutritious Is Quark (0.3% fat)?
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 Quark (0.3% fat) 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 (0.3% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Quark (0.3% fat) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Quark (0.3% fat) Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.05g
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.