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Quark 10% protein Calories
High-protein cultured dairy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quark 10% protein (200 g) has 134 calories. That works out to 67 calories per 100 g. It contains 7.8 g of carbs, 20 g of protein, 0.4 g of fat and 0 g of fiber. Its 270 mg of Phosphorus covers 39% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Quark 10% protein Nutrition Facts
Selected: 1 cup (medium) · 200 g
134
KCAL / 200G
Carbs
7.8g
· 3% DV
Protein
20g
· 40% 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 27% · Protein 70% · Fat 3%
Quark 10% protein 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 | 0.02 g | |
| Sodium | 80 mg | 3% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 20 g | 40% |
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 10% protein?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 134 kcal |
| 2 tablespoon (small) | 30 g | 20 kcal |
| 4 tablespoon (medium) | 60 g | 40 kcal |
| 100 g | 100 g | 67 kcal |
| ½ cup (half) | 100 g | 67 kcal |
| 1 serving (small) | 150 g | 101 kcal |
| 1 pack (whole) | 200 g | 134 kcal |
| 1 serving (large) | 250 g | 168 kcal |
| 1.5 cup (large) | 300 g | 201 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Quark 10% protein
What is quark 10% protein?
Quark 10% protein is a fresh cultured dairy food with a soft, spoonable texture. It is made by fermenting milk and is eaten plain or used in both sweet and savoury recipes, rather than being aged like a hard cheese.
What does quark 10% protein taste like?
Quark 10% protein tastes mild, creamy and slightly tangy. Its gentle acidity works well with berries or honey, while herbs, pepper and salt make it suitable for savoury dips and spreads.
How do you eat quark 10% protein?
Quark 10% protein can be eaten straight from the tub or topped with fruit, cereal or nuts. For a savoury option, stir in chopped herbs and use it as a dip, sandwich spread or baked-potato topping.
Is quark 10% protein the same as Greek yogurt?
No. Quark 10% protein is a fresh cheese, while Greek yogurt is yogurt that has been strained. Both are thick and spoonable, but quark is usually less tangy and can behave differently when mixed into recipes.
Can you use quark 10% protein instead of cottage cheese?
Yes, quark 10% protein can replace cottage cheese in many dips, fillings and blended recipes. It is smoother and less curdy, so it will change the texture; for a chunky filling, mix in another ingredient for texture.
Can you bake with quark 10% protein?
Yes, quark 10% protein works in baked dishes such as cheesecakes, pancakes and savoury bakes. Beat it until smooth before adding it to a batter, and expect a softer, slightly tangy result than with some firmer cheeses.
How should you store quark 10% protein after opening?
Keep quark 10% protein refrigerated with the container tightly closed after opening. Follow the package’s guidance for use after opening, and discard it if its smell, appearance or texture has noticeably changed.
Can you freeze quark 10% protein?
Yes, quark 10% protein can be frozen, but thawing may make it watery or grainy. Stir it well after thawing and use it in cooked or baked dishes, where the texture change is less noticeable.
Does quark 10% protein contain lactose?
Yes, quark 10% protein can contain lactose; culturing does not remove all of it. If you are lactose intolerant, choose a product specifically labelled lactose-free or consider how much you personally tolerate.
Is quark 10% protein good for weight loss?
Quark 10% protein can make a meal or snack more filling because it provides protein, but it does not cause weight loss by itself. Pair it with fruit or other minimally sweetened toppings rather than relying on sugary add-ins.
Quark 10% protein Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.36mg · 28% DV
B5
0.68mg · 14% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
270mg · 39% DV
Calcium
220mg · 22% DV
Iodine
20µg · 13% DV
Selenium
6µg · 11% DV
Potassium ⭐
300mg · 9% DV
Sodium
80mg · 3% DV
Quark 10% protein Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quark 10% protein
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 Quark 10% protein?
Quark 10% protein is a fresh cultured dairy product made by fermenting milk and draining it to a soft, spoonable consistency. It is especially familiar in Germany and other parts of Central and Northern Europe. Its mild tang and thick, creamy texture work well at breakfast, either with fruit, oats or a little honey, and it can also be mixed with herbs for a savoury spread. In places where quark is less common, try it in place of thick yoghurt in dips or baking, bearing in mind that its flavour and texture differ. It is high in protein and very low in fat; pair it with fruit or whole-grain bread for a simple, balanced snack.
How Nutritious Is Quark 10% protein?
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 10% protein 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 10% protein Contain Allergens?
Contains these allergens:
Which Diets Is Quark 10% protein 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
Quark 10% protein 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.