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SEK low-fat quark Calories
High-protein, low-fat fresh cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of SEK low-fat quark (200 g) has 134 calories. That works out to 67 calories per 100 g. It contains 7.8 g of carbs, 25 g of protein, 0.8 g of fat and 0 g of fiber. Its 0.7 mg of B2 covers 55% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
SEK low-fat quark Nutrition Facts
Selected: 1 cup (medium) · 200 g
134
KCAL / 200G
Carbs
7.8g
· 3% DV
Protein
25g
· 50% DV
Fat
0.8g
· 1% 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 23% · Protein 72% · Fat 5%
SEK low-fat quark nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 76 mg | 3% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 25 g | 50% |
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 Cup of SEK low-fat quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 134 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 1 piece (small) | 50 g | 34 kcal |
| 100 g | 100 g | 67 kcal |
| ½ cup (small) | 100 g | 67 kcal |
| 1 serving (medium) | 150 g | 101 kcal |
| 1 pack (large) | 250 g | 168 kcal |
| 2 cup (large) | 400 g | 268 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About SEK low-fat quark
What is SEK low-fat quark?
SEK low-fat quark is a fresh dairy cheese with a mild flavor and a thick, soft texture. Quark is made by culturing and curdling milk, then draining it; it is commonly eaten on its own or used in both sweet and savory recipes.
What does SEK low-fat quark taste like?
SEK low-fat quark tastes mild, fresh, and slightly tangy rather than strongly cheesy. Its thick texture is generally smoother than cottage cheese, so it works well with fruit, herbs, or spreads.
How do you eat SEK low-fat quark?
You can eat SEK low-fat quark straight from the tub, mix it with fruit and oats, or season it with herbs for a savory spread. It also works as a dip with vegetables or as a topping for baked potatoes.
Can you use SEK low-fat quark instead of Greek yogurt?
Yes, SEK low-fat quark can replace Greek yogurt in many bowls, dips, and baking recipes. Quark is often thicker and less tart, so loosen it with a little milk or water when a recipe needs a pourable consistency.
Can SEK low-fat quark replace cottage cheese?
Yes, SEK low-fat quark can replace cottage cheese when you want a smoother texture in a filling, dip, or breakfast bowl. It will not have cottage cheese’s distinct curds, so it is less suitable when those pieces are central to the dish.
Can you bake with SEK low-fat quark?
Yes, SEK low-fat quark can be used in cheesecakes, pancakes, and other baked goods. It adds moisture and a mild tang, but its texture may need blending first if you want a completely smooth batter.
Can SEK low-fat quark be heated in sauces?
Yes, SEK low-fat quark can be stirred into a sauce, but avoid boiling it because high heat may make it separate. Let the sauce cool slightly, whisk the quark smooth, and add it near the end of cooking.
How long does SEK low-fat quark last after opening?
Keep SEK low-fat quark refrigerated, tightly covered, and use it promptly after opening. Follow the storage and use-by guidance on its tub; discard it if it develops an unusual smell, appearance, or texture.
Can SEK low-fat quark be frozen?
Yes, SEK low-fat quark can be frozen, but it may become grainy or release liquid when thawed. Stir or blend it after defrosting and use it in cooked dishes or baking rather than expecting its original smooth texture.
What can you use instead of SEK low-fat quark in a recipe?
Greek yogurt, cottage cheese, or cream cheese can stand in for SEK low-fat quark, depending on the recipe. Greek yogurt is tangier, cottage cheese is curdier, and cream cheese is richer, so the result will not be identical.
SEK low-fat quark Vitamins & Minerals
Vitamins
B2
0.72mg · 55% DV
B12
1µg · 42% DV
Biotin
6.4µg · 21% DV
B5
1mg · 20% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Selenium
7µg · 13% DV
Iodine
18µg · 12% DV
Potassium ⭐
260mg · 8% DV
Sodium
76mg · 3% DV
SEK low-fat quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off SEK low-fat quark
To burn the 134 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.
What is SEK low-fat quark?
SEK low-fat quark is a fresh, soft dairy cheese with a thick, spoonable texture, traditionally associated with Germany and other parts of central Europe. Its mild, slightly tangy taste works well at breakfast, stirred into oats or served with fruit and honey; it is also used in dips, baking and desserts. Outside its traditional home, it can be an easy high-protein option for a quick snack or a creamy addition to a meal. With 12.5 g of protein per 100 g and little fat, it suits those looking for a lighter alternative to richer soft cheeses. Pair it with berries or herbs, depending on whether you want it sweet or savoury.
How Nutritious Is SEK low-fat 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.
Is SEK low-fat quark 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 SEK low-fat quark Contain Allergens?
Contains these allergens:
Which Diets Is SEK low-fat quark Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SEK low-fat quark Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.