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High-protein fermented dairy mixture
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Quark yogurt mixture (200 g) has 168 calories. That works out to 84 calories per 100 g. It contains 8.4 g of carbs, 18.2 g of protein, 6.2 g of fat and 0 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 200 g
168
KCAL / 200G
Carbs
8.4g
· 3% DV
Protein
18.2g
· 36% DV
Fat
6.2g
· 8% 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 21% · Protein 45% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 3.8 g | 19% |
| Trans fat | 0.16 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 18.2 g | 36% |
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) | 200 g | 168 kcal |
| 2 tablespoon (small) | 30 g | 25 kcal |
| 4 tablespoon (medium) | 60 g | 50 kcal |
| 1 piece (small) | 75 g | 63 kcal |
| 100 g | 100 g | 84 kcal |
| 1 cup (small) | 150 g | 126 kcal |
| 1 serving (medium) | 180 g | 151 kcal |
| 1 cup (large) | 250 g | 210 kcal |
| 1 serving (large) | 300 g | 252 kcal |
Calculated from 84 calories per 100 g.
A quark yogurt mixture combines quark, a soft fresh dairy cheese, with yogurt. It has a creamy texture and a mild tang, and can be served plain or mixed with fruit, herbs, or other toppings.
Stir plain quark and plain yogurt together until smooth. Add the yogurt gradually: more makes the mixture looser, while more quark keeps it thick. Season it sweet or savory depending on how you plan to serve it.
Not exactly. A quark yogurt mixture usually tastes mild and tangy, but its flavor and texture depend on the quark-to-yogurt ratio. Greek yogurt is strained yogurt on its own, while this mixture combines yogurt with fresh quark cheese.
Yes, a quark yogurt mixture works well in many cold dips instead of sour cream. Stir in herbs, lemon, or garlic, then taste before adding salt; its texture may be thicker and its flavor less rich than sour cream.
Yes, a quark yogurt mixture can be used in some baked goods, but it may make the batter wetter than quark alone. Follow a recipe designed for a dairy mixture, or reduce other liquid ingredients rather than swapping it in blindly.
A quark yogurt mixture can split or turn grainy when heated quickly or boiled. For a warm sauce, stir it in near the end over low heat; tempering it with a little warm liquid first can help.
Fruit, honey, cinnamon, and nuts work well in a sweet quark yogurt mixture; cucumber, chives, garlic, and pepper suit a savory one. Add watery ingredients just before serving so the mixture does not become runny.
A quark yogurt mixture can fit into a weight-loss meal plan because its protein may help make a snack satisfying. Sweeteners and toppings can change the overall energy content, so choose additions that suit your needs.
A quark yogurt mixture may cause symptoms if it is made with dairy products containing lactose. Fermentation does not make it automatically lactose-free; tolerance varies, so choose a clearly lactose-free version if you need one.
Yes, you can freeze a quark yogurt mixture, but thawing often makes it watery or grainy. Stir it well after thawing and use it in a cooked dish rather than expecting its original smooth texture.
Vitamins
B12
0.96µg · 40% DV
B2
0.44mg · 34% DV
Biotin
6.4µg · 21% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
192mg · 27% DV
Calcium
230mg · 23% DV
Iodine
28µg · 19% DV
Selenium
7.6µg · 14% DV
Potassium ⭐
300mg · 9% DV
Sodium
84mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 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.
Quark yogurt mixture combines quark—a fresh, soft dairy product popular in Central and Northern Europe—with yogurt. Quark has a mild tang and a thick, creamy texture; it is not the same as ricotta or cream cheese. The balance of quark and yogurt determines how spoonable or firm the mixture is.
In its regions of origin, it is commonly served at breakfast or as a snack, with fruit, oats or muesli; it can also be paired with herbs for a savoury dish. It makes a protein-rich addition to a meal, providing 9.1 g of protein per 100 g. For a lighter-tasting bowl, add fresh fruit and avoid loading it with sweetened toppings.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.8g
MONOUNSATURATED
1.6g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.