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Quark yogurt (20 g protein) Calories
High-protein cultured dairy; a 200 g portion provides about 20 g protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Quark yogurt (20 g protein) (200 g) has 134 calories. That works out to 67 calories per 100 g. It contains 8 g of carbs, 26.7 g of protein, 3 g of fat and 0 g of fiber. Its 300 mg of Phosphorus covers 43% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Quark yogurt (20 g protein) Nutrition Facts
Selected: 1 serving (medium) · 200 g
134
KCAL / 200G
Carbs
8g
· 3% DV
Protein
26.7g
· 53% DV
Fat
3g
· 4% 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 19% · Protein 64% · Fat 17%
Quark yogurt (20 g protein) nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0.08 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 26.7 g | 53% |
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 Serving of Quark yogurt (20 g protein)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 134 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 1 ounce (small) | 28.4 g | 19 kcal |
| 100 g | 100 g | 67 kcal |
| 150 g | 150 g | 101 kcal |
| 1 pack (medium) | 200 g | 134 kcal |
| 1 cup (medium) | 245 g | 164 kcal |
| 1 serving (large) | 300 g | 201 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Quark yogurt (20 g protein)
What is quark yogurt?
Quark yogurt is a spoonable cultured dairy product with a thick texture associated with quark. It can be eaten on its own or used in both sweet and savoury dishes; its exact texture depends on the product.
Is quark yogurt the same as Greek yogurt?
No, quark yogurt and Greek yogurt are made differently. Greek yogurt is strained yogurt, while quark is a cultured fresh dairy product; they can have different textures and tastes, even when used in similar ways.
Is quark yogurt the same as quark?
Not necessarily: quark is a fresh cultured dairy product, while quark yogurt is sold in a yogurt-like, spoonable form. Products vary, so the name alone does not establish whether extra yogurt or other ingredients have been added.
What does quark yogurt taste like?
Quark yogurt usually tastes mild, creamy, and slightly tangy. Its relatively neutral flavour works with berries and other fruit, but it can also be paired with herbs, pepper, or cucumber for a savoury snack.
How do you eat quark yogurt?
You can eat quark yogurt straight from the tub or mix it with fruit, oats, nuts, or honey. For a savoury option, stir in herbs and seasoning; a splash of milk can loosen a very thick serving.
Can you cook with quark yogurt?
Yes, quark yogurt can be used in cooked dishes, but direct high heat may make it separate or turn grainy. Stir it in near the end of cooking, or temper it first with a little of the warm sauce.
Can quark yogurt replace sour cream?
Yes, quark yogurt can replace sour cream in dips, toppings, and some sauces. It may taste milder and feel thicker, so loosen it with a little milk or lemon juice if the recipe needs a pourable, tangy finish.
Can quark yogurt be used in cheesecake?
Yes, quark yogurt can be used in cheesecake, especially in recipes designed for quark or other thick cultured dairy. Its moisture and texture can differ from cream cheese, so swapping it into a standard recipe may change the set.
How long does quark yogurt last after opening?
Keep opened quark yogurt refrigerated, tightly covered, and use a clean spoon each time. Follow the product’s after-opening guidance and discard it if its smell, appearance, or texture changes noticeably.
Can you freeze quark yogurt?
Yes, you can freeze quark yogurt, but thawing often makes it watery or grainy. Stir it well after thawing and use it in cooked dishes, sauces, or baking rather than expecting its original smooth texture.
Quark yogurt (20 g protein) Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.4mg · 31% DV
B5
0.8mg · 16% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
300mg · 43% DV
Calcium
240mg · 24% DV
Iodine
20µg · 13% DV
Zinc
1.2mg · 11% DV
Potassium ⭐
300mg · 9% DV
Sodium
90mg · 4% DV
Quark yogurt (20 g protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quark yogurt (20 g protein)
To burn the 134 calories in 1 serving (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 Quark yogurt (20 g protein)?
Quark yogurt is a thick cultured dairy product made with quark, a mild, fresh dairy cheese popular in Central Europe. It has a smooth, spoonable texture and a gentle tang, often less sharp than some plain yogurts. It works well at breakfast or as a snack, served with fruit, oats or a little honey; quark is also used in dips and baking in parts of Europe.
It is notably high in protein, with about 20 g in a 200 g serving, while remaining relatively lean. For a simple, less-sweet option, top it with fresh berries or sliced fruit; herbs and cucumber make it easy to serve on the savoury side.
How Nutritious Is Quark yogurt (20 g protein)?
Nutrient density
Medium
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 yogurt (20 g protein) 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 Quark yogurt (20 g protein) Contain Allergens?
Contains these allergens:
Which Diets Is Quark yogurt (20 g protein) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Quark yogurt (20 g protein) Fat Profile
SATURATED
2g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.