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Quark Protein20 Calories
High-protein quark dairy product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (whole) of Quark Protein20 (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 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Quark Protein20 Nutrition Facts
Selected: 1 pack (whole) · 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%
Quark Protein20 nutrition facts table · 1 pack (whole) (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 Pack of Quark Protein20?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (whole) | 200 g | 134 kcal |
| 1 tablespoon (shredded) | 15 g | 10 kcal |
| 1 ounce (small) | 28 g | 19 kcal |
| 2 tablespoon (shredded) | 30 g | 20 kcal |
| 100 g | 100 g | 67 kcal |
| ½ cup (medium) | 100 g | 67 kcal |
| 1 serving (medium) | 150 g | 101 kcal |
| 1 cup (medium) | 200 g | 134 kcal |
| 1 serving (large) | 250 g | 168 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Quark Protein20
What is Quark Protein20?
Quark Protein20 is a high-protein version of quark, a fresh dairy product with a soft, spoonable texture. It can be eaten on its own or used in meals, much like a thick yogurt or fresh cheese.
How is Quark Protein20 different from regular quark?
Quark Protein20 is marketed as a higher-protein option than regular quark. The exact texture and taste of ordinary quark vary between products, so the two may not behave identically when used in a recipe.
Is Quark Protein20 the same as Greek yogurt or skyr?
No. Quark Protein20 is quark, while Greek yogurt and skyr are cultured yogurt products made differently. They can sometimes replace one another in a bowl or dip, but their tang, thickness, and texture may differ.
Can you eat Quark Protein20 for breakfast?
Yes, Quark Protein20 works as a breakfast food. Pair it with fruit, oats, or nuts for a sweet bowl, or mix it with herbs and seasoning for a savory spread; its mild dairy flavor suits either style.
Can Quark Protein20 be used instead of cream cheese?
Yes, Quark Protein20 can replace cream cheese in some spreads, dips, and fillings, though it is usually less rich and may have a different texture. For a firmer result, drain it briefly before using it in a recipe.
Can you bake with Quark Protein20?
Yes, Quark Protein20 can be used in baked dishes such as cheesecakes and baked fillings. It may make a recipe softer or less rich than cream cheese, so use a recipe designed for quark when texture matters.
Can Quark Protein20 be heated?
Quark Protein20 can be added to warm food, but boiling it may cause the texture to become grainy or separate. Stir it in after taking the pan off the heat, or temper it first with a little warm liquid.
How long does Quark Protein20 last after opening?
Keep Quark Protein20 covered in the refrigerator after opening and follow the pack’s instructions for how soon to use it. Use a clean spoon each time, and discard it if its smell, appearance, or texture has noticeably changed.
Can Quark Protein20 be frozen?
Yes, Quark Protein20 can be frozen, but thawing may leave it watery or grainy. It is usually better suited to cooked recipes after thawing than to eating plain; freeze it in portions and thaw it in the refrigerator.
Is Quark Protein20 good for weight loss?
Quark Protein20 can fit into a weight-loss meal because its protein may help make a meal more filling. It does not cause weight loss by itself, and toppings such as sweetened granola or syrup can change the meal substantially.
Quark Protein20 Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B2
0.44mg · 34% DV
B5
0.7mg · 14% DV
Biotin
3µg · 10% 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
Quark Protein20 Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quark Protein20
To burn the 134 calories in 1 pack (whole) (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 Protein20?
Quark Protein20 is a high-protein dairy product made with quark, a fresh cheese traditionally eaten in Germany and other parts of Central Europe. Quark has a soft, thick texture and a mild tang, somewhere between yoghurt and fresh cheese; this version comes ready to eat in a pack.
Enjoy it for breakfast with fruit or oats, as a filling snack, or stirred into a savoury dip. In its traditional food culture, quark is also served with potatoes or used in baking, while the plain taste makes it easy to pair with sweet or savoury ingredients elsewhere. It provides 12 g of protein per 100 g. For a lighter-feeling bowl, add fresh fruit rather than a sugary topping.
How Nutritious Is Quark Protein20?
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 Protein20 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 Quark Protein20 Contain Allergens?
Contains these allergens:
Which Diets Is Quark Protein20 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
Quark Protein20 Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.08g
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.