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High-protein quark Calories
High-protein cultured dairy product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of High-protein quark (200 g) has 134 calories. That works out to 67 calories per 100 g. It contains 7.6 g of carbs, 24 g of protein, 0.4 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 34% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
High-protein quark Nutrition Facts
Selected: 1 cup (medium) · 200 g
134
KCAL / 200G
Carbs
7.6g
· 3% DV
Protein
24g
· 48% 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 23% · Protein 74% · Fat 3%
High-protein quark nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
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 High-protein quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 134 kcal |
| 1 tablespoon (shredded) | 15 g | 10 kcal |
| 2 tablespoon (double) | 30 g | 20 kcal |
| 100 g | 100 g | 67 kcal |
| 1 serving (small) | 100 g | 67 kcal |
| 1 cup (small) | 150 g | 101 kcal |
| 1 pack (whole) | 200 g | 134 kcal |
| 1 cup (large) | 250 g | 168 kcal |
| 1 pack (whole) | 250 g | 168 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About High-protein quark
What is high-protein quark?
High-protein quark is a thick, cultured fresh dairy product with a high protein content. It has a mild, slightly tangy taste and a smooth texture, so it can be eaten by the spoonful or mixed into other foods.
How is high-protein quark different from skyr?
High-protein quark and skyr are both thick cultured dairy foods, but they are made using different cultures and methods. Quark is a fresh cheese, while skyr is traditionally an Icelandic cultured dairy product; texture and tanginess vary by brand.
Can I use high-protein quark instead of cottage cheese?
Yes, high-protein quark can replace cottage cheese in dips, spreads, and some fillings. It is usually smoother and less lumpy, so a recipe may need less liquid or an added ingredient for texture.
Can high-protein quark be used in overnight oats?
Yes, high-protein quark works well in overnight oats and makes them creamy. Stir it with oats and milk before chilling, then add fruit or nuts before eating; add more milk if the mixture becomes too thick.
Can you cook with high-protein quark?
Yes, you can cook with high-protein quark, but intense heat can make it separate or turn grainy. Stir it into sauces near the end of cooking, or temper it with a little warm sauce before adding it to the pan.
Can high-protein quark replace Greek yogurt in recipes?
Yes, high-protein quark can replace Greek yogurt in many dips, bowls, and baking recipes. It is often less tangy and may be thicker or smoother, so adjust seasoning or add a little liquid to match the original texture.
How long does high-protein quark last after opening?
Opened high-protein quark should be covered and refrigerated, then used according to the package instructions. Use a clean spoon each time, and discard it if its smell, appearance, or texture changes unexpectedly.
Can high-protein quark be frozen?
Yes, high-protein quark can be frozen, but thawing may make it watery or grainy. Stir it well after thawing and use it in cooked dishes, smoothies, or baking rather than expecting its original smooth texture.
Is high-protein quark a good post-workout food?
Yes, high-protein quark can be a convenient post-workout food because it provides protein in a ready-to-eat form. Pair it with fruit or oats if you also want carbohydrates after a demanding training session.
Does high-protein quark help with weight loss?
High-protein quark may help make a snack or meal more filling, which can make it easier to manage portions. It does not cause weight loss by itself; sweet toppings and large add-ons can substantially change the overall meal.
High-protein quark Vitamins & Minerals
Vitamins
B2
0.44mg · 34% DV
B12
0.8µg · 33% DV
B5
0.7mg · 14% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Iodine
24µg · 16% DV
Selenium
6µg · 11% DV
Potassium ⭐
300mg · 9% DV
Sodium
90mg · 4% DV
High-protein quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein quark
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 High-protein quark?
High-protein quark is a protein-enriched version of quark, a soft fresh dairy cheese made by culturing milk and draining it. Quark is especially familiar in Germany and other parts of Central Europe. It has a mild tang and a smooth, thick texture, somewhere between thick yoghurt and soft fresh cheese.
It works well at breakfast or as a snack, topped with fruit, oats or nuts; in Germany, quark is also used in dips and desserts. With 12 g of protein per 100 g, it makes a filling base for a simple bowl. Choose fresh fruit rather than sweetened toppings if you want to keep it lighter.
How Nutritious Is High-protein 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 High-protein quark Processed?
NOVA 3
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 High-protein quark Contain Allergens?
Contains these allergens:
Which Diets Is High-protein quark 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
— Not suitable
Low FODMAP
— Not suitable
High-protein quark Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.06g
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.