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Salad with quark yogurt Calories
Protein-rich refreshing salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salad with quark yogurt (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 10.1 g of carbs, 14.4 g of protein, 4.3 g of fat and 2.9 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad with quark yogurt Nutrition Facts
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
10.1g
· 4% DV
Protein
14.4g
· 29% DV
Fat
4.3g
· 6% 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 30% · Protein 42% · Fat 28%
Salad with quark yogurt nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.09 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 2.9 g | 10% |
| Protein | 14.4 g | 29% |
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 Salad with quark yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| 1 tablespoon (mini) | 20 g | 14 kcal |
| 4 tablespoon (small) | 80 g | 58 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (medium) | 120 g | 86 kcal |
| 1 pack (small) | 150 g | 108 kcal |
| 1 serving (large) | 250 g | 180 kcal |
| 1 piece (jumbo) | 300 g | 216 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Salad with quark yogurt
What is salad with quark yogurt?
Salad with quark yogurt is a fresh salad dressed or combined with quark and yogurt, often with chopped vegetables and herbs. Recipes vary, but cucumber, leafy greens, dill, and lemon make a simple, tangy version that can be served cold.
Can salad with quark yogurt be used as a dip?
Yes, salad with quark yogurt can double as a dip if you chop the vegetables finely and keep the mixture thick. Serve it with raw vegetables, crackers, or flatbread; add the vegetables shortly before serving so the dip does not turn watery.
Which vegetables work best in salad with quark yogurt?
Cucumber, lettuce, radishes, and tender greens work well in salad with quark yogurt because their fresh flavors complement its creamy tang. Dry washed vegetables thoroughly before mixing, and add watery ingredients sparingly if you want the dressing to stay thick.
Is salad with quark yogurt the same as tzatziki?
No, salad with quark yogurt is not necessarily tzatziki. Tzatziki is a specific Greek-style cucumber and yogurt dip, usually seasoned with garlic and herbs; a quark yogurt salad can include other vegetables and greens and is often served as a salad.
Can cottage cheese replace quark in salad with quark yogurt?
Yes, cottage cheese can replace quark in salad with quark yogurt, but its curds make the texture less smooth. Blend or mash it first if you want a creamier dressing, and taste before adding lemon because the replacement may have a different tang.
How do you keep salad with quark yogurt from getting watery?
To keep salad with quark yogurt from getting watery, drain chopped cucumber and dry all washed greens thoroughly. Mix the vegetables with the quark yogurt shortly before serving; salt draws out moisture, so season the salad near serving time too.
How long does salad with quark yogurt keep in the fridge?
Salad with quark yogurt is best eaten soon after mixing because cut vegetables release water and lose their crispness. Keep leftovers covered in the refrigerator and use them within a day; discard them if they have been left at room temperature for an extended period.
Can you freeze salad with quark yogurt?
No, freezing salad with quark yogurt is not recommended. The vegetables become limp after thawing, and the quark-yogurt dressing can separate and turn grainy. Prepare only what you plan to serve, or store the dressing and chopped vegetables separately in the refrigerator.
What herbs and seasonings go well in salad with quark yogurt?
Dill, parsley, mint, black pepper, and a little lemon work well in salad with quark yogurt. Garlic is also a good option, especially for a dip-style version; add seasonings gradually so they complement rather than overpower the quark's mild tang.
Can salad with quark yogurt be made without cucumber?
Yes, salad with quark yogurt works without cucumber. Try chopped radishes, lettuce, shredded carrot, or tender greens instead, then adjust the seasoning with lemon and herbs. Choose vegetables that stay fairly crisp so the salad keeps its fresh texture.
Salad with quark yogurt Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
B12
0.76µg · 32% DV
B2
0.32mg · 25% DV
Vitamin A
140.4µg · 16% DV
Minerals
Phosphorus
184mg · 26% DV
Calcium
212mg · 21% DV
Selenium
8.64µg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
378mg · 11% DV
Salad with quark yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad with quark yogurt
To burn the 130 calories in 1 serving (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.
What is Salad with quark yogurt?
Salad with quark yogurt pairs quark—a fresh, tangy dairy cheese common in Central Europe—with yogurt as a creamy base for salad. Recipes often add crisp vegetables such as cucumber and fresh herbs, though the mix can vary. It is usually served chilled, either as a light lunch or alongside a larger meal; in Central European cooking, it also fits naturally with potatoes or bread.
The mild tang and thick, smooth texture make it refreshing without feeling like a plain leafy salad. It is protein-rich, with 8 g per 100 g. For a lighter meal, add plenty of fresh vegetables and use the salad as a side for grilled vegetables or other simple dishes.
How Nutritious Is Salad with quark yogurt?
Nutrient density
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.
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 Salad with quark yogurt 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 Salad with quark yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Salad with quark yogurt 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
— Not suitable
Low FODMAP
— Not suitable
Salad with quark yogurt Fat Profile
SATURATED
3.24g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.