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Protein-rich dairy-based soup
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Quark soup (240 g) has 180 calories. That works out to 75 calories per 100 g. It contains 12.5 g of carbs, 20.4 g of protein, 5.8 g of fat and 0.5 g of fiber. Its 300 mg of Phosphorus covers 43% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
180
KCAL / 240G
Carbs
12.5g
· 5% DV
Protein
20.4g
· 41% DV
Fat
5.8g
· 7% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 44% · Fat 29%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 3.48 g | 17% |
| Trans fat | 0.19 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 12.5 g | 5% |
| Fiber | 0.5 g | 2% |
| Protein | 20.4 g | 41% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 180 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (small) | 180 g | 135 kcal |
| 1 bottle (medium) | 250 g | 188 kcal |
| 1 serving (medium) | 300 g | 225 kcal |
| 1 cup (large) | 360 g | 270 kcal |
| 1 bottle (large) | 400 g | 300 kcal |
| 1 serving (large) | 450 g | 338 kcal |
Calculated from 75 calories per 100 g.
Quark soup is made with quark, a fresh dairy cheese, as a main ingredient or a creamy addition. Recipes vary and may include stock, vegetables, grains, or herbs, so there is no single fixed ingredient list.
You make quark soup by stirring quark into a cooked soup base. Cook any vegetables or grains first, then loosen the quark with a little warm soup and stir it back in over low heat rather than boiling it.
It is best not to boil quark soup after adding the quark. High heat can make the dairy separate or turn grainy; temper the quark with warm soup first, then heat the pot gently while stirring.
Quark soup is associated with German-speaking food traditions, but recipes are not limited to one country or one fixed style. The name describes soup made with quark, and ingredients and serving customs vary between recipes.
Quark soup can be savory or sweet, depending on the recipe. Savory versions may use stock, vegetables, or herbs, while sweet preparations pair quark with fruit or sweet flavorings; check the recipe before choosing accompaniments.
Yes, yogurt can replace quark in quark soup, but it will taste tangier and may have a thinner texture. Stir it in gently off the boil, since strong heat can cause yogurt to separate too.
Cottage cheese can stand in for quark in quark soup, especially if you blend it smooth first. Its curds and flavor differ from quark, so add it gradually and adjust the soup’s consistency rather than expecting an identical result.
Serve quark soup with crusty bread or a simple salad. These pairings complement its creamy dairy base without overpowering it; if the soup already contains grains or vegetables, a lighter side is usually enough.
Quark soup keeps for a few days in a covered container in the refrigerator. Cool it promptly, reheat only the portion you plan to eat, and warm it gently to help prevent the quark from separating.
You can freeze quark soup, but its texture may become grainy or separated after thawing. For a smoother result, freeze the soup base before adding quark, then stir fresh quark into the reheated base.
Vitamins
B12
1.01µg · 42% DV
B2
0.46mg · 35% DV
Biotin
7.44µg · 25% DV
B5
0.91mg · 18% DV
Minerals
Phosphorus
300mg · 43% DV
Calcium
252mg · 25% DV
Sodium
528mg · 23% DV
Selenium
12µg · 22% DV
Potassium ⭐
372mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 180 calories in 1 cup (medium) (240 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.
Quark soup is a dairy-based soup built around quark, a soft, fresh cultured cheese with a mild tang. Recipes vary, so it may be fairly light and brothy or have a creamier texture; it is not one fixed, universally standardised dish.
Serve it warm as a starter or a simple light meal. Its flavour is gentle, making fresh herbs or bread natural companions without overwhelming the dairy taste. Quark soup gets much of its nutritional character from its main ingredient: it provides 8.5 g of protein per 100 g. If you want a lighter serving, keep the bread on the side and use it sparingly.
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.
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.
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.
Contains these allergens:
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
SATURATED
3.48g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.