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Protein quark cheese Calories
High-protein fresh quark cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein quark cheese (150 g) has 101 calories. That works out to 67 calories per 100 g. It contains 5.7 g of carbs, 18 g of protein, 0.3 g of fat and 0 g of fiber. Its 0.3 mg of B2 covers 25% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Protein quark cheese Nutrition Facts
Selected: 1 serving (medium) · 150 g
101
KCAL / 150G
Carbs
5.7g
· 2% DV
Protein
18g
· 36% 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 74% · Fat 3%
Protein quark cheese nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0.02 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 5.7 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 18 g | 36% |
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 Protein quark cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 101 kcal |
| 1 tablespoon (mini) | 15 g | 10 kcal |
| 2 tablespoon (small) | 30 g | 20 kcal |
| 4 tablespoon (medium) | 60 g | 40 kcal |
| 100 g | 100 g | 67 kcal |
| 1 cup (medium) | 120 g | 80 kcal |
| 1 pack (small) | 180 g | 121 kcal |
| 1 pack (medium) | 200 g | 134 kcal |
| 1 serving (large) | 250 g | 168 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Protein quark cheese
What is Protein quark cheese?
Protein quark cheese is a processed fresh dairy product made from milk, with its protein content raised. Quark is typically smooth and mildly tangy; the exact ingredients, texture and flavour can vary between products.
What does Protein quark cheese taste like?
Protein quark cheese usually tastes mild, fresh and slightly tangy, rather than strongly savoury like aged cheese. Some versions are thicker or more acidic than others, so tasting it plain can help you decide whether to use it in sweet or savoury dishes.
Can Protein quark cheese replace Greek yogurt?
Sometimes, but Protein quark cheese is usually thicker and less yogurt-like in flavour. It works well in dips, bowls and some baking, though sauces may need extra liquid and recipes relying on Greek yogurt’s particular tang can taste different.
Can you cook with Protein quark cheese?
Yes, Protein quark cheese can be stirred into sauces, fillings, pancakes and baked dishes. Add it gently over low heat when possible, since high heat can make fresh dairy products split or turn grainy.
How do you eat Protein quark cheese for breakfast?
Protein quark cheese makes a quick breakfast with berries, fruit, oats or nuts, and it can also be served savoury with herbs and vegetables. If it tastes too tart on its own, ripe fruit adds sweetness without needing a flavoured product.
How long does Protein quark cheese last after opening?
Keep Protein quark cheese refrigerated in a tightly closed container and use a clean spoon each time. Follow the opened-product guidance on its packaging, and discard it if it develops an unusual smell, visible mould or a changed texture.
Can you freeze Protein quark cheese?
Yes, but freezing can make Protein quark cheese watery or grainy after thawing. It is usually better suited to cooked dishes, baking or sauces after thawing than to eating plain; thaw it in the refrigerator.
Is Protein quark cheese lactose-free?
Not necessarily: Protein quark cheese is a dairy product and may contain lactose. The amount varies by product, so people who need to avoid lactose should look for a clearly labelled lactose-free version rather than assuming all quark is suitable.
Is Protein quark cheese good for weight loss?
Protein quark cheese can be a useful part of a filling meal or snack, especially with fruit or other whole foods. It does not cause weight loss by itself; choose a plain version if you want to avoid added sugars in flavoured varieties.
Can Protein quark cheese be used in cheesecake?
Yes, Protein quark cheese can be used in cheesecake filling, but its moisture and texture may differ from cream cheese. Drain excess liquid if needed and expect a lighter, tangier result than a traditional cream-cheese cheesecake.
Protein quark cheese Vitamins & Minerals
Vitamins
B2
0.33mg · 25% DV
B12
0.6µg · 25% DV
B5
0.52mg · 10% DV
Biotin
3µg · 10% DV
Minerals
Phosphorus
143mg · 20% DV
Calcium
180mg · 18% DV
Iodine
15µg · 10% DV
Selenium
4.5µg · 8% DV
Potassium ⭐
225mg · 7% DV
Sodium
68mg · 3% DV
Protein quark cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein quark cheese
To burn the 101 calories in 1 serving (medium) (150 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 Protein quark cheese?
Protein quark cheese is a fresh, soft quark cheese sold as a higher-protein dairy option. Quark is especially familiar in parts of Central and Northern Europe, where it is eaten at breakfast or as a snack, both plain and with sweet or savoury additions. Its mild flavour and smooth, spoonable texture make it easy to pair with fruit, oats or granola; herbs and pepper work well when you want a savoury spread or dip.
It is high in protein and very low in fat: a 100 g portion provides 12 g of protein. Add fresh fruit for a simple snack, or serve it with vegetables and whole-grain bread for a more substantial meal.
How Nutritious Is Protein quark cheese?
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 Protein quark cheese 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 Protein quark cheese Contain Allergens?
Contains these allergens:
Which Diets Is Protein quark cheese 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
Protein quark cheese Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.03g
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.