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Sek quark (90 kcal) Calories
High-protein, low-fat fresh cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sek quark (90 kcal) (200 g) has 180 calories. That works out to 90 calories per 100 g. It contains 7 g of carbs, 25 g of protein, 7 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Sek quark (90 kcal) Nutrition Facts
Selected: 1 cup (medium) · 200 g
180
KCAL / 200G
Carbs
7g
· 3% DV
Protein
25g
· 50% DV
Fat
7g
· 9% 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 15% · Protein 52% · Fat 33%
Sek quark (90 kcal) nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 4.4 g | 22% |
| Trans fat | 0 g | |
| Sodium | 80 mg | 3% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 25 g | 50% |
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 Sek quark (90 kcal)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 180 kcal |
| 1 tablespoon (extra small) | 15 g | 14 kcal |
| 2 tablespoon (small) | 30 g | 27 kcal |
| 100 g | 100 g | 90 kcal |
| 1 piece (medium) | 100 g | 90 kcal |
| 1 serving (medium) | 150 g | 135 kcal |
| 1 pack (large) | 250 g | 225 kcal |
| 1 cup (large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Sek quark (90 kcal)
What is Sek quark?
Sek quark is a fresh, soft dairy cheese made in the quark style. It has a mild taste and a spoonable texture, so it can be eaten on its own or used in both sweet and savoury dishes.
How does Sek quark differ from Greek yogurt?
Sek quark is a fresh cheese, while Greek yogurt is strained yogurt. Their textures and flavour are not identical, so they are not always interchangeable; quark often works better in cheese-based fillings and spreads.
Can you use Sek quark instead of cream cheese?
Yes, Sek quark can replace cream cheese in some spreads, dips and lighter dessert mixtures. It is generally less rich and may be softer, so a recipe that relies on cream cheese for firmness may need adjusting.
Is Sek quark good for making cheesecake?
Yes, Sek quark can be used in cheesecake-style recipes. Its texture is softer than many cream cheeses, so choose a recipe designed for quark or account for the extra moisture to help the filling set.
What can you mix with Sek quark for a high-protein snack?
Mix Sek quark with berries, sliced fruit, oats or nuts for a filling snack. For a savoury option, add herbs and chopped vegetables and serve it as a dip; the product’s protein content is listed on its nutrition panel.
Can Sek quark be used in cooking?
Yes, Sek quark works in cold sauces, dips and fillings, and it can also go into cooked dishes. Add it gently over low heat in hot recipes, since fresh dairy products can separate when boiled.
How long does Sek quark last after opening?
Keep opened Sek quark refrigerated with the lid closed and follow the pack’s guidance for use after opening. Use a clean utensil each time, and discard it if its smell, appearance or taste has changed.
Can you freeze Sek quark?
Yes, Sek quark can be frozen, but thawing may leave it grainy or separated. Freeze it only if that texture change is acceptable, thaw it in the refrigerator, and use it in cooking rather than as a smooth topping.
Does Sek quark contain lactose?
Sek quark is a dairy product and may contain lactose. The exact amount depends on the product formulation, so people who need to limit lactose should check the package information before eating it.
Can Sek quark be used instead of cottage cheese?
Sometimes, but Sek quark is smoother than cottage cheese, which has distinct curds. It can work in blended fillings or dips, while recipes that depend on cottage cheese’s curdy texture will turn out differently.
Sek quark (90 kcal) Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
B2
0.7mg · 54% DV
Biotin
10µg · 33% DV
B5
1mg · 20% DV
Minerals
Phosphorus
180mg · 26% DV
Calcium
220mg · 22% DV
Iodine
20µg · 13% DV
Zinc
1mg · 9% DV
Potassium ⭐
240mg · 7% DV
Sodium
80mg · 3% DV
Sek quark (90 kcal) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sek quark (90 kcal)
To burn the 180 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 Sek quark (90 kcal)?
Sek quark is a packaged quark product. Quark is a fresh cultured dairy cheese associated particularly with Germany and Central Europe; it has a mild, slightly tangy taste and a thick, creamy texture. It sits somewhere between yoghurt and soft cheese, though its consistency varies by product.
In its Central European home, quark is eaten at breakfast or as a snack, both sweetened with fruit or honey and served savoury with herbs. Elsewhere, it works well on toast, stirred into a dip, or spooned into a bowl with fresh fruit. It is a high-protein, low-fat choice, with 12.5 g of protein per 100 g. Pair it with fruit for a simple snack, or use herbs instead of sweet toppings for a savoury option.
How Nutritious Is Sek quark (90 kcal)?
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 Sek quark (90 kcal) 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 (90 kcal) Contain Allergens?
Contains these allergens:
Which Diets Is Sek quark (90 kcal) 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 (90 kcal) Fat Profile
SATURATED
4.4g
MONOUNSATURATED
1.6g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.