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Sek Quark Calories
High-protein, low-fat fresh cheese
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Sek Quark (250 g) has 170 calories. That works out to 68 calories per 100 g. It contains 9.8 g of carbs, 31.3 g of protein, 0.8 g of fat and 0 g of fiber. Its 40 µg of Biotin covers 133% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Sek Quark?
Sek Quark is a soft, fresh cheese made by culturing milk and draining off some of the whey. Quark is especially associated with Central Europe, where it is eaten in both sweet and savoury dishes. Its smooth, thick texture and mild tang work well with fruit, honey or jam, or with herbs and a little olive oil. At breakfast, spread it on bread or spoon it over oats; it also makes an easy snack with fresh fruit.
It is a high-protein, very low-fat option, with 12.5 g of protein per 100 g. For a lighter topping or dip, add herbs, lemon or fruit rather than a generous amount of sweetener.
Sek 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%
Sek Quark Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B2
0.35mg · 27% DV
B5
0.7mg · 14% DV
B12
0.3µg · 13% DV
Minerals
Phosphorus
95mg · 14% DV
Selenium
7µg · 13% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
How Nutritious Is Sek 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.
Sek Quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sek 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 Sek 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 Sek Quark Contain Allergens?
Contains these allergens:
Which Diets Is Sek 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
Sek 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 Sek Quark
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Frequently Asked Questions About Sek Quark
What does Sek Quark taste like?
Sek Quark has a mild, slightly tangy dairy taste and a soft, spoonable texture. Its flavor is less sharp than many aged cheeses, so it works both with sweet toppings such as fruit and in savory dishes.
Is Sek Quark the same as Greek yogurt?
No. Sek Quark is a fresh cheese, while Greek yogurt is strained fermented yogurt. They can look similarly thick, but their taste and texture differ, so swapping one for the other may change how a recipe turns out.
Can Sek Quark replace cottage cheese?
Sometimes. Sek Quark is smoother than cottage cheese, which usually has visible curds, so it can work in blended fillings or spreads but may not give salads or baked dishes the same curdy texture.
Can I use Sek Quark instead of cream cheese?
Yes, Sek Quark can replace cream cheese in some fillings, dips, and lighter spreads, but it is less rich and may be softer. For a firm frosting or cheesecake, the difference in texture can affect the result.
Can you bake with Sek Quark?
Yes, Sek Quark can be used in baked recipes such as cheesecakes, fillings, and savory bakes. It adds moisture, so follow a recipe designed for quark or adjust other wet ingredients rather than substituting it blindly.
Can Sek Quark go in a smoothie?
Yes, Sek Quark blends into smoothies and makes them creamy. Add it with fruit and liquid, then adjust the liquid gradually until you reach the thickness you want; sweeten only if the fruit does not provide enough sweetness.
Why is my Sek Quark watery?
A little liquid on Sek Quark can be whey separating from the fresh cheese. Stir it back in for a smoother texture or pour it off if you prefer; discard the product if it has an unusual smell, visible mold, or damaged packaging.
How long does Sek Quark last after opening?
Keep Sek Quark covered in the refrigerator and follow the package’s instructions for how soon to use it after opening. Use a clean spoon each time, and do not leave the dairy product sitting at room temperature for extended periods.
Can Sek Quark be frozen?
Yes, but freezing can make Sek Quark grainy or watery after thawing. It is usually better to use thawed quark in cooked or baked dishes than to serve it plain, and you should not refreeze it.
What can I serve with Sek Quark for breakfast?
Serve Sek Quark with berries, sliced fruit, oats, or nuts for a sweet breakfast, or add herbs and pepper for a savory one. These pairings give it contrasting flavors and textures without requiring it to be cooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.