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Plain Quark Calories
High protein, low fat, probiotic, calcium source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Plain Quark (200 g) has 136 calories. That works out to 68 calories per 100 g. It contains 7.8 g of carbs, 25 g of protein, 0.6 g of fat and 0 g of fiber. Its 32 µg of Biotin covers 107% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Plain Quark?
Plain quark is a fresh cultured dairy product popular in Germany and elsewhere in Central Europe. It is made by fermenting milk and draining the curds; the result is thick, moist and softly spoonable, with a mild tang and a faintly grainy texture.
In its home region it is eaten at breakfast or as a snack, either with fruit, honey or muesli, or seasoned with herbs and served with potatoes or bread. Elsewhere, it works much like a versatile fresh cheese in both sweet and savoury dishes. It is notably high in protein and very low in fat: per 100 g, it provides 12.5 g of protein and 0.3 g of fat. Add fruit and oats for a simple, more filling breakfast.
Plain Quark Nutrition Facts
Selected: 100 g
68
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%
Plain Quark Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B2
0.37mg · 28% DV
B12
0.3µg · 13% DV
B5
0.5mg · 10% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
Iodine
8µg · 5% DV
How Nutritious Is Plain 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.
Plain Quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain Quark
To burn the 68 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 Plain 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 Quark Contain Allergens?
Contains these allergens:
Which Diets Is Plain 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
Plain Quark Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Compare Plain Quark
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Frequently Asked Questions About Plain Quark
What is Plain Quark?
Plain Quark is a fresh, soft cheese made by culturing milk and draining the resulting curds. It is usually smooth and mildly tangy, with a thicker texture than yogurt; its exact firmness varies by producer.
How do you eat Plain Quark?
Plain Quark can be eaten sweet or savoury. Stir it into fruit, oats or honey for breakfast, or mix it with herbs and garlic for a dip. Its thick texture also makes it easy to spread on bread.
Can you use Plain Quark instead of Greek yogurt?
Yes, Plain Quark can replace Greek yogurt in many cold dishes and baking recipes. Quark is often firmer and less tangy, so thin it with a little milk or water when a recipe needs a looser consistency.
Can Plain Quark be used in cheesecake?
Yes, Plain Quark works in cheesecake filling. Beat it until smooth before mixing it with the other ingredients; because it can be wetter and less rich than cream cheese, the finished cheesecake may have a lighter texture.
What can I use instead of Plain Quark?
For a similar thick, tangy texture, use strained Greek yogurt or a mild fresh cheese in place of Plain Quark. The best substitute depends on the recipe: yogurt works well in dips, while a fresh cheese is often better for baking.
Can you cook with Plain Quark?
Yes, Plain Quark can be used in cooked dishes, but it may split if boiled or heated quickly. Stir it in near the end of cooking, or temper it first with a little warm liquid, and avoid bringing the dish back to a boil.
Can you freeze Plain Quark?
Yes, Plain Quark can be frozen, but thawing often makes it watery or grainy. It is best used afterward in baking, sauces or other cooked recipes rather than eaten plain for its original smooth texture.
How long does Plain Quark last after opening?
Keep opened Plain Quark covered in the refrigerator and follow the storage instructions on its package. Use a clean spoon each time, and discard it if you notice mold, an unusual smell or a change in colour.
Is Plain Quark the same as cottage cheese?
No, Plain Quark is not the same as cottage cheese. Quark is usually smooth and creamy, while cottage cheese has visible curds and a more lumpy texture; they may behave differently when spread or used in recipes.
Does Plain Quark help with weight loss?
Plain Quark can fit into a weight-loss eating plan because its protein can help make a meal more filling. It does not cause weight loss by itself, and sweet toppings or large portions can add substantially to the meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.