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Sek fat-free quark Calories
High-protein fat-free dairy product
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 pack (whole) of Sek fat-free quark (200 g) has 44 calories. That works out to 22 calories per 100 g. It contains 9 g of carbs, 16 g of protein, 0.4 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
What is Sek fat-free quark?
Sek fat-free quark is a packaged fresh dairy product made by culturing milk and draining the curds. Quark is especially familiar in Germany and parts of Central Europe, where it is eaten both on its own and in cooking.
Its thick, smooth texture and gently tangy taste work well with fruit, oats or a little honey for breakfast, or with herbs as a savoury spread. It can also be stirred into dips and used in baking. With plenty of protein and almost no fat, it suits a filling snack or breakfast; add fresh fruit rather than a sweet topping if you want to keep it simple.
Sek fat-free quark Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.5g
· 2% DV
Protein
8g
· 16% DV
Fat
0.2g
· 0% 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 35% · Protein 62% · Fat 3%
Sek fat-free quark Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.2mg · 15% DV
Biotin
2.5µg · 8% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
Iodine
12µg · 8% DV
How Nutritious Is Sek fat-free quark?
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.
Sek fat-free quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sek fat-free quark
To burn the 22 calories in 100 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.
Is Sek fat-free 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 Sek fat-free quark Contain Allergens?
Contains these allergens:
Which Diets Is Sek fat-free 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
Sek fat-free quark Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Sek fat-free quark
What is Sek fat-free quark?
Sek fat-free quark is a fresh cultured dairy product with a thick, soft curd texture. It is milder than many cheeses and can be eaten on its own or used in sweet and savoury dishes.
How do you eat Sek fat-free quark?
Sek fat-free quark works well mixed with fruit, honey, or oats for a quick snack. For a savoury option, stir in herbs, pepper, and chopped cucumber and serve it as a dip or spread.
Does Sek fat-free quark taste like yogurt?
Sek fat-free quark has a mild, slightly tangy dairy taste, but it is usually thicker and more curd-like than yogurt. Its low-fat texture can feel less creamy than full-fat yogurt or cream cheese.
Can you use Sek fat-free quark instead of cream cheese?
Yes, Sek fat-free quark can replace cream cheese in dips, spreads, and some baking recipes. It is tangier and less rich, so it may make a cheesecake or frosting softer and less creamy.
Can Sek fat-free quark be used in smoothies?
Yes, Sek fat-free quark blends into smoothies and gives them a thicker, slightly tangy texture. Add it with the liquid and fruit, then blend until smooth; extra milk or water can loosen the mixture.
Why is Sek fat-free quark grainy?
Sek fat-free quark can feel grainy because quark is made from cultured milk curds, and a fat-free version has less fat to soften the texture. Whisking it or blending it with a little milk usually makes it smoother.
Can Sek fat-free quark be used in baking?
Yes, Sek fat-free quark can be used in baking, including cheesecakes, pancakes, and enriched doughs. Its moisture and acidity can affect the texture, so use a recipe designed for quark or adjust the liquid cautiously.
Can you freeze Sek fat-free quark?
Yes, Sek fat-free quark can be frozen, but thawing may make it watery or lumpy. Freeze it in a sealed container and stir it well after thawing; it is best used in cooked dishes rather than eaten plain.
How long does Sek fat-free quark last after opening?
Keep opened Sek fat-free quark refrigerated with the lid closed and use it within a few days. Use a clean spoon each time, and discard it if its smell, colour, or texture changes noticeably.
Is Sek fat-free quark lactose-free?
No, Sek fat-free quark is a dairy product and should not be assumed to be lactose-free. Culturing may reduce some lactose, but people with lactose intolerance should check the product information and their own tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.