1 cup (medium) of Plain high-protein quark (200 g) has 134 calories. That works out to 67 calories per 100 g. It contains 8 g of carbs, 24 g of protein, 0.4 g of fat and 0 g of fiber. Its 0.6 mg of B2 covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Plain high-protein quark?

Plain high-protein quark is a thick, fresh cultured dairy product popular in Germany and other parts of Central Europe. It has a soft, slightly grainy texture and a mild tang; unlike a firm cheese, it is usually eaten by the spoonful.

In its home region, quark is served at breakfast with fruit, oats or honey, and also used in dips, baking and simple desserts. It works just as well in an everyday breakfast bowl elsewhere, or stirred with herbs for a savoury spread. It is high in protein and very low in fat, with 12 g of protein per 100 g. If you prefer a looser texture, stir in a little milk, then add toppings to suit your taste.

Plain high-protein quark Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

12g

· 24% DV

Fat

0.2g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 24% · Protein 73% · Fat 3%

Plain high-protein quark Vitamins & Minerals

Vitamins

0.28mg · 22% DV

B12

0.45µg · 19% DV

0.35mg · 7% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

150mg · 21% DV

Iodine

20µg · 13% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Plain high-protein quark?

Nutrient density

High

72/ 100

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

51/ 100

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.

Plain high-protein quark Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Plain high-protein quark

To burn the 67 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Plain high-protein quark 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 Plain high-protein quark Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Plain high-protein quark 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

✓ Suitable

Low FODMAP

— Not suitable

Plain high-protein quark Fat Profile

SATURATED

0.12g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.01g

⚖️

Omega 6:3 ratio 1:1

Below the ideal 4:1 — a good omega balance.

Compare Plain high-protein quark

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Plain high-protein quark vs Cheddar Cheese335 kcal fewer per 100 g

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Plain high-protein quark vs Tulum Cheese303 kcal fewer per 100 g

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Plain high-protein quark vs Milk3 kcal more per 100 g

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Foods Similar to Plain high-protein quark

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

Tulum Cheese

370 kcal

🥛

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64 kcal

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61 kcal

🥛

Cream

340 kcal

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White Cheese

270 kcal

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Frequently Asked Questions About Plain high-protein quark

What is plain high-protein quark?

Plain high-protein quark is a fresh cultured dairy product made by fermenting milk and draining the curds. It has a thick, spoonable texture and a mild tang. The high-protein version is made to provide more protein than standard quark.

What does plain high-protein quark taste like?

Plain high-protein quark tastes mild, creamy and slightly tangy, without added sweetness. Its thick texture makes it work with fruit and honey, but it can also take on savoury flavours such as herbs, pepper or garlic.

How do you eat plain high-protein quark?

Plain high-protein quark can be eaten straight from the tub, topped with fruit and granola, or stirred into savoury dips. If you prefer a looser consistency, mix in a little milk; adding liquid gradually helps avoid making it runny.

Is plain high-protein quark the same as Greek yogurt?

No, plain high-protein quark is not Greek yogurt. Quark is a fresh cultured cheese, while Greek yogurt is strained yogurt; quark is often thicker and less tart, though products vary. They can replace each other in many bowls and recipes.

Can plain high-protein quark replace cottage cheese?

Yes, plain high-protein quark can replace cottage cheese in dips, fillings and some baked dishes, but the texture will be smoother and less lumpy. For a closer cottage-cheese texture, fold in a little cottage cheese rather than blending the two.

What can you make with plain high-protein quark?

Plain high-protein quark works in cheesecake fillings, pancakes, smoothies and creamy dips. It can also replace some of the cream cheese or sour cream in a recipe, but its tang and thick texture may change the final result.

Can plain high-protein quark be used in hot dishes?

Yes, plain high-protein quark can be used in hot dishes, especially baked recipes and batters. It may split if boiled or heated quickly, so stir it in near the end over low heat when using it in a sauce.

How long does plain high-protein quark last after opening?

Plain high-protein quark should be refrigerated promptly after opening and kept covered. Use a clean spoon each time and follow the package’s storage guidance; discard it if you notice an unusual smell, colour or texture.

Can you freeze plain high-protein quark?

Yes, plain high-protein quark can be frozen, but thawing may leave it watery or grainy. Stir it well after thawing and use it in baking, pancakes or smoothies, where the changed texture is less noticeable.

Does plain high-protein quark contain lactose?

Yes, plain high-protein quark usually contains lactose, although the amount varies by product. Lactose-free versions are available in some markets; look for one specifically described as lactose-free if you need to avoid lactose.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026