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High in protein with healthy fats from walnut
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Quark with fig and walnut (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 15.5 g of carbs, 18.4 g of protein, 14.6 g of fat and 2.9 g of fiber. Its 237.6 mg of Phosphorus covers 34% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
15.5g
· 6% DV
Protein
18.4g
· 37% DV
Fat
14.6g
· 19% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 28% · Fat 49%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 4.5 g | 23% |
| Trans fat | 0.04 g | |
| Sodium | 76 mg | 3% |
| Total carbohydrate | 15.5 g | 6% |
| Fiber | 2.9 g | 10% |
| Protein | 18.4 g | 37% |
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) | 180 g | 263 kcal |
| 1 tablespoon (mini) | 15 g | 22 kcal |
| 2 tablespoon (small) | 30 g | 44 kcal |
| 100 g | 100 g | 146 kcal |
| 1 piece (small) | 120 g | 175 kcal |
| 1 pack (medium) | 150 g | 219 kcal |
| 1 serving (large) | 200 g | 292 kcal |
| 1 pack (large) | 250 g | 365 kcal |
Calculated from 146 calories per 100 g.
Quark with fig and walnut is a chilled combination of mild, soft quark cheese, figs and walnuts. It works as a breakfast or snack, and can be served on its own or with oats.
To make quark with fig and walnut, stir chopped figs into quark and add chopped walnuts. Cinnamon is an optional flavoring; taste the mixture before adding honey, since ripe figs may provide enough sweetness.
Quark with fig and walnut can be made with either fresh or dried figs. Fresh figs make the mixture softer and juicier, while dried figs give it a more concentrated sweetness; chop dried figs finely.
Yes, Greek yogurt can replace quark in quark with fig and walnut, but the result will be tangier and less cheese-like. Use thick Greek yogurt so the figs do not make the mixture runny.
No, quark with fig and walnut does not necessarily need added sugar. Figs add natural sweetness, especially when dried or very ripe; taste it first, then add a little honey only if you prefer it sweeter.
Yes, you can prepare quark with fig and walnut the night before and keep it covered in the refrigerator. For the best texture, add the walnuts just before serving, since they soften as they sit in the mixture.
Keep quark with fig and walnut covered in the refrigerator and eat it soon after making it, particularly if you used fresh figs. Do not leave it sitting at room temperature for an extended time.
Freezing quark with fig and walnut is not ideal. Thawed quark can turn grainy or separate, while the figs may become watery and the walnuts lose their crunch. Make it fresh for the best texture.
Quark with fig and walnut pairs well with oats, cinnamon, toast or other fresh fruit. Add the walnuts at the end for crunch; a small drizzle of honey is optional if the figs are not sweet enough.
Quark with fig and walnut can make a filling snack: quark provides protein, while walnuts add fat and figs contribute fiber. How filling it feels depends on the portion and what else you eat with it.
Vitamins
B12
0.76µg · 32% DV
B2
0.38mg · 29% DV
Biotin
5.58µg · 19% DV
B5
0.76mg · 15% DV
Minerals
Phosphorus
238mg · 34% DV
Manganese
0.52mg · 23% DV
Copper
0.2mg · 22% DV
Calcium
194mg · 19% DV
Potassium ⭐
317mg · 9% DV
Sodium
76mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 263 calories in 1 cup (medium) (180 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 with fig and walnut combines quark—a mild, fresh dairy cheese popular in German-speaking Central Europe—with figs and walnuts. It has a thick, creamy texture and a gently tangy taste, balanced by the fruit’s sweetness and the walnuts’ earthy crunch. In its home region, quark is often eaten at breakfast or as a snack; serve this version chilled on its own, spoon it over oats, or spread it on bread. It makes a protein-rich choice, while walnuts contribute much of its fat. For a less-sweet bowl, let ripe figs provide the sweetness rather than adding sugar.
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
4.5g
MONOUNSATURATED
3.96g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.