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Quark and Kefir Yogurt Calories
Probiotic, high protein, calcium source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quark and Kefir Yogurt (200 g) has 140 calories. That works out to 70 calories per 100 g. It contains 9 g of carbs, 15 g of protein, 4 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.
Quark and Kefir Yogurt Nutrition Facts
Selected: 1 cup (medium) · 200 g
140
KCAL / 200G
Carbs
9g
· 3% DV
Protein
15g
· 30% DV
Fat
4g
· 5% 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 45% · Fat 28%
Quark and Kefir Yogurt nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
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 and Kefir Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 140 kcal |
| 2 tablespoon (medium) | 30 g | 21 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (small) | 100 g | 70 kcal |
| 1 piece (medium) | 125 g | 88 kcal |
| 1 serving (medium) | 150 g | 105 kcal |
| 1 pack (medium) | 250 g | 175 kcal |
| 1 cup (large) | 300 g | 210 kcal |
| 1 cup (jumbo) | 400 g | 280 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Quark and Kefir Yogurt
What is quark and kefir yogurt?
Quark and kefir yogurt is a dairy food combining quark with kefir yogurt. It is minimally processed and can be eaten on its own or used as a base for breakfast bowls, dips, and sauces.
Is quark and kefir yogurt the same as kefir?
No. Quark and kefir yogurt combines thick quark with kefir yogurt, while kefir is usually a pourable fermented milk drink. Their texture and typical uses differ, even though both are associated with fermentation.
How does quark and kefir yogurt taste?
Quark and kefir yogurt generally tastes creamy, mildly tangy, and less runny than kefir drink. The exact tartness varies by recipe and brand; fruit can soften it, while herbs and salt suit savory servings.
Does quark and kefir yogurt contain live probiotics?
It can contain live cultures when the kefir yogurt component has not been heat-treated after fermentation. Look for wording about live cultures on the package; probiotic foods are not a substitute for medical treatment.
Can you use quark and kefir yogurt instead of Greek yogurt?
Yes, quark and kefir yogurt can replace Greek yogurt in cold bowls, dips, and many sauces. It may taste more tangy and have a different thickness, so adjust the liquid in a recipe gradually.
Can quark and kefir yogurt be used in baking?
Yes, quark and kefir yogurt can add moisture and a tangy dairy flavor to baked goods. Baking removes the benefit of live cultures, so use it for texture and flavor rather than as a probiotic serving.
Is quark and kefir yogurt suitable for people with lactose intolerance?
Not necessarily. Quark and kefir yogurt is made from dairy, and fermentation does not guarantee that it is lactose-free. People with lactose intolerance can choose a labeled lactose-free version or avoid it if it causes symptoms.
How should you store quark and kefir yogurt after opening?
Keep quark and kefir yogurt refrigerated in its closed container and follow the package’s use-by guidance. Use a clean spoon each time, and discard it if its smell, color, or surface changes noticeably.
Can you freeze quark and kefir yogurt?
Yes, but freezing can make quark and kefir yogurt separate or turn grainy after thawing. It works better in smoothies or cooked recipes than eaten plain, where the texture change is more noticeable.
Can quark and kefir yogurt be used in smoothies?
Yes, quark and kefir yogurt blends well into smoothies and adds a creamy, tangy base. Pair it with fruit and blend briefly; if you want to retain live cultures, avoid adding it to a hot drink.
Quark and Kefir Yogurt Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
B2
0.44mg · 34% DV
B5
1.4mg · 28% DV
Biotin
5µg · 17% DV
Minerals
Phosphorus
180mg · 26% DV
Calcium
220mg · 22% DV
Iodine
30µg · 20% DV
Zinc
1.4mg · 13% DV
Potassium ⭐
280mg · 8% DV
Sodium
90mg · 4% DV
Quark and Kefir Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quark and Kefir Yogurt
To burn the 140 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 and Kefir Yogurt?
Quark and kefir yogurt combines quark, a soft fresh dairy cheese common in Central Europe, with yogurt fermented using kefir cultures. It brings together the mild, creamy character of quark and the tang of kefir-style yogurt, rather than being a traditional dish with one fixed recipe.
Its thick, smooth texture works well at breakfast or as a snack, topped with fruit, oats or a little honey; it can also be served savoury with herbs alongside bread. It offers protein and calcium, with 7.5 g of protein per 100 g. For a simple, less-sweet bowl, pair it with fresh fruit and plain oats, or use it as a creamy base for dips.
How Nutritious Is Quark and Kefir Yogurt?
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 and Kefir 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 Quark and Kefir Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Quark and Kefir 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
Quark and Kefir Yogurt Fat Profile
SATURATED
2.4g
MONOUNSATURATED
1g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.