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Quark shake Calories
High-protein dairy-based shake
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quark shake (250 g) has 195 calories. That works out to 78 calories per 100 g. It contains 12.8 g of carbs, 21.5 g of protein, 4.5 g of fat and 0 g of fiber. Its 337.5 mg of Phosphorus covers 48% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Quark shake Nutrition Facts
Selected: 1 cup (medium) · 250 g
195
KCAL / 250G
Carbs
12.8g
· 5% DV
Protein
21.5g
· 43% DV
Fat
4.5g
· 6% 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 29% · Protein 48% · Fat 23%
Quark shake nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 2.75 g | 14% |
| Trans fat | 0.13 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 0 g | 0% |
| Protein | 21.5 g | 43% |
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 Quark shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 195 kcal |
| 1 ounce (mini) | 30 g | 23 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 180 g | 140 kcal |
| 1 cup (small) | 200 g | 156 kcal |
| 1 bottle (medium) | 250 g | 195 kcal |
| 1 cup (large) | 330 g | 257 kcal |
| 1 bottle (large) | 330 g | 257 kcal |
| 1 serving (extra large) | 400 g | 312 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Quark shake
What is a quark shake made of?
A quark shake is a blended drink made with quark, a fresh dairy cheese, and usually milk or another liquid. Fruit, cocoa, spices, or a sweetener may be added for flavour, so recipes vary from simple to smoothie-like.
How do you make a quark shake at home?
Blend quark with milk and your chosen flavourings until smooth. Add the milk gradually to control thickness, and blend in fruit or cocoa if desired. A ripe banana can sweeten and thicken the shake without needing added sugar.
What does a quark shake taste like?
A quark shake tastes creamy, mildly tangy, and dairy-rich, rather than like a thin, sweet milkshake. Fruit or cocoa can soften quark’s tang; the final taste depends on whether the quark and any added flavourings are sweetened.
How is a quark shake different from a Greek yogurt smoothie?
A quark shake is made with quark, while a Greek yogurt smoothie uses strained yogurt. Quark often has a mild, fresh-cheese tang and a thick texture; Greek yogurt can taste more sour, though the exact difference varies by product.
Can you put oats in a quark shake?
Yes, oats work well in a quark shake and make it thicker and more filling. Blend them with the other ingredients, or let the finished shake stand briefly so the oats soften; add extra milk if the texture becomes too dense.
Can you freeze a quark shake?
You can freeze a quark shake, but thawing may leave it separated or grainy because dairy and fruit mixtures can change texture. For a smoother drink, freeze it in portions and blend it again after thawing in the refrigerator.
Is a quark shake a good meal replacement?
A quark shake can be part of a meal, but a basic quark-and-milk version may not provide the variety or staying power of a full meal. Add fruit, oats, or nuts and pair it with other foods if you need a more complete breakfast.
Can you drink a quark shake before a workout?
Yes, you can have a quark shake before exercise if it sits comfortably in your stomach. Its thick, dairy-based texture may feel heavy close to a workout, so choose a smaller serving or leave more time for digestion.
Does a quark shake contain lactose?
Yes, a quark shake made with regular quark and milk contains lactose. The amount depends on the ingredients, and lactose-free dairy versions can be used if lactose causes symptoms; plant-based substitutes will change the characteristic quark flavour.
How can you make a quark shake less sour?
To make a quark shake less sour, blend in ripe banana, sweet berries, or a small amount of honey. A little milk can also soften the tang, while adding more citrus or tart fruit will make the flavour sharper.
Quark shake Vitamins & Minerals
Vitamins
B12
1.05µg · 44% DV
B2
0.45mg · 35% DV
Biotin
5.25µg · 18% DV
B5
0.8mg · 16% DV
Minerals
Phosphorus
338mg · 48% DV
Calcium
275mg · 28% DV
Iodine
30µg · 20% DV
Selenium
7.75µg · 14% DV
Potassium ⭐
375mg · 11% DV
Sodium
105mg · 5% DV
Quark shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quark shake
To burn the 195 calories in 1 cup (medium) (250 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 shake?
A quark shake is a chilled drink made by blending quark, the fresh, mildly tangy dairy cheese popular in Central Europe, with milk or another liquid. Recipes vary: fruit or a sweetener may be added, so the flavour and thickness depend on what goes into the glass.
It is usually served cold as a quick breakfast or snack, often with fruit or oats. The quark gives it a creamy texture and makes it a relatively high-protein choice, with 8.6 g of protein per 100 g. For a less sweet version, blend it with fresh fruit and skip added sweetener; a thinner pour comes from adding more milk.
How Nutritious Is Quark shake?
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 shake 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 shake Contain Allergens?
Contains these allergens:
Which Diets Is Quark shake 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
Quark shake Fat Profile
SATURATED
2.75g
MONOUNSATURATED
1.13g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.