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Plain nonfat quark Calories
High-protein nonfat cultured dairy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Plain nonfat quark has 67 calories. It contains 4 g of carbs, 12 g of protein, 0.2 g of fat and 0 g of fiber. Its 0.3 mg of B2 covers 22% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Plain nonfat quark Nutrition Facts
Selected: 100 g
67
KCAL / 100G
Carbs
4g
· 1% DV
Protein
12g
· 24% DV
Fat
0.2g
· 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 24% · Protein 73% · Fat 3%
Plain nonfat quark nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 67 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 12 g | 24% |
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 Serving of Plain nonfat quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 101 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 2 tablespoon (double) | 30 g | 20 kcal |
| 100 g | 100 g | 67 kcal |
| ½ cup (half) | 120 g | 80 kcal |
| 1 cup (medium) | 240 g | 161 kcal |
| 1 serving (large) | 250 g | 168 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 Plain nonfat quark
What is plain nonfat quark?
Plain nonfat quark is a fresh cultured dairy product made by fermenting milk and draining it to a thick consistency. It is typically smooth and mildly tangy, and can be used in both sweet and savoury dishes.
What does plain nonfat quark taste like?
Plain nonfat quark tastes mildly tangy, with a fresh, somewhat milky flavour. Its taste is usually less sharp than Greek yogurt and less salty or curdy than cottage cheese, making it easy to pair with fruit, herbs, or spices.
How do you eat plain nonfat quark?
Eat plain nonfat quark with fruit, granola, or honey for a quick breakfast, or season it with herbs and use it as a spread or dip. You can also blend it into a smoothie for a thicker texture.
Can plain nonfat quark replace Greek yogurt?
Yes, plain nonfat quark can replace Greek yogurt in many dips, bowls, and baking recipes. It is usually thicker and has a more cheese-like flavour, so loosen it with a little milk or water when a recipe needs a spoonable yogurt consistency.
Is plain nonfat quark the same as cottage cheese?
No, plain nonfat quark is not the same as cottage cheese. Quark is generally smooth and spreadable, while cottage cheese has distinct curds. They can sometimes substitute for each other, but blend cottage cheese first if a recipe needs quark’s smooth texture.
Can you bake with plain nonfat quark?
Yes, plain nonfat quark works well in cheesecakes, pancakes, and some breads and cakes. It adds moisture and a mild tang; because it contains little fat, replacing all the butter or cream in a recipe can make the result less rich or tender.
Can plain nonfat quark be frozen?
Yes, plain nonfat quark can be frozen, but thawing may leave it watery or grainy. Stir it well after thawing and use it in cooked or baked dishes, such as pancakes or sauces, rather than relying on its original smooth texture.
How long does plain nonfat quark last after opening?
Keep opened plain nonfat quark refrigerated in a tightly closed container and use it within the period stated on its package. Avoid leaving it at room temperature, and discard it if it develops an unusual smell, colour, or texture.
Can you make plain nonfat quark at home?
Yes, you can make a quark-style product at home by culturing milk and gently draining the curds. The method and texture vary with the milk and starter used, so homemade results may be softer or more tart than packaged plain nonfat quark.
Is plain nonfat quark good for weight loss?
Plain nonfat quark can fit into a weight-loss meal because its protein may help make a meal more filling. Pair it with fruit, vegetables, or whole grains; adding generous amounts of sweet toppings or using it in rich desserts changes the overall meal.
Plain nonfat quark Vitamins & Minerals
Vitamins
B2
0.28mg · 22% DV
B12
0.4µg · 17% DV
Biotin
2.5µg · 8% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
135mg · 19% DV
Calcium
110mg · 11% DV
Iodine
12µg · 8% DV
Selenium
3µg · 5% DV
Potassium ⭐
150mg · 4% DV
Sodium
45mg · 2% DV
Plain nonfat quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain nonfat 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.
What is Plain nonfat quark?
Plain nonfat quark is a cultured fresh dairy product associated especially with Germany and other parts of Central Europe. It has a thick, soft texture and a gently tangy flavour; it is not quite the same as yoghurt or cream cheese.
In its home region, quark is often eaten at breakfast with fruit or muesli, spread on bread, or served savoury with herbs alongside potatoes. Elsewhere, it works much the same way in a quick breakfast or snack. It is high in protein, with 12 g per 100 g, and contains very little fat. Pair it with berries for a simple sweet bowl, or stir in herbs and use it as a lighter topping or dip.
How Nutritious Is Plain nonfat 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 Plain nonfat 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 Plain nonfat quark Contain Allergens?
Contains these allergens:
Which Diets Is Plain nonfat quark 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
Plain nonfat quark Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.02g
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.