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Plain quark Calories
High-protein plain quark cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Plain quark (150 g) has 101 calories. That works out to 67 calories per 100 g. It contains 6 g of carbs, 18 g of protein, 0.3 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 32% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Plain quark Nutrition Facts
Selected: 1 serving (medium) · 150 g
101
KCAL / 150G
Carbs
6g
· 2% DV
Protein
18g
· 36% DV
Fat
0.3g
· 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 24% · Protein 73% · Fat 3%
Plain quark nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 18 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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How Many Calories in 1 Serving of Plain quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 101 kcal |
| 2 tablespoon (small) | 30 g | 20 kcal |
| 4 tablespoon (medium) | 60 g | 40 kcal |
| 100 g | 100 g | 67 kcal |
| ½ cup (half) | 120 g | 80 kcal |
| 1 pack (small) | 140 g | 94 kcal |
| 1 serving (large) | 200 g | 134 kcal |
| 1 pack (medium) | 200 g | 134 kcal |
| 1 cup (whole) | 240 g | 161 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Plain quark
What is plain quark?
Plain quark is a fresh cultured dairy cheese with a soft, spoonable texture. It is not aged like cheddar, and its mild tang makes it useful in both sweet and savoury dishes. This version has no added flavouring.
What does plain quark taste like?
Plain quark tastes mildly tangy and milky, with a relatively neutral flavour. Its texture is usually thicker than regular yoghurt, so it works well with fruit and sweet toppings as well as herbs and savoury seasonings.
How do you eat plain quark?
You can eat plain quark straight from the tub, or mix it with fruit, oats or honey. For a savoury option, stir in herbs, garlic or chopped cucumber and use it as a dip or spread.
How is plain quark different from Greek yoghurt?
Plain quark is a fresh cheese, while Greek yoghurt is strained cultured yoghurt. Both can be thick and tangy, but quark often has a denser, smoother curd-like texture; the exact difference varies between brands and styles.
Can you cook with plain quark?
Yes, plain quark works in sauces, soups and savoury fillings. Stir it in after taking the pan off the heat to reduce the chance of curdling, and avoid boiling it for a long time because the texture can become grainy.
Can you use plain quark in baking?
Yes, plain quark can be used in baking, including cheesecakes, pancakes and moist cakes. It adds a mild tang and creamy texture, but it may not behave exactly like cream cheese or ricotta, so follow a recipe designed for quark when possible.
Can plain quark replace cottage cheese?
Plain quark can replace cottage cheese in dips, spreads and some baked recipes, but the result will be smoother. Cottage cheese has distinct curds, so if you want a similar texture, blend the quark less or add another suitable ingredient with curds.
How should you store plain quark after opening?
Keep plain quark refrigerated with the lid tightly closed after opening, and use a clean spoon each time. Follow the package’s guidance for how soon to finish it; discard it if its smell, colour or texture changes noticeably.
Can you freeze plain quark?
Yes, plain quark can be frozen, but thawing often makes it watery or grainy. Freeze it in an airtight container and thaw it in the refrigerator; it is usually better suited to cooked dishes or sauces afterward than to eating plain.
Is plain quark good for weight loss?
Plain quark can fit into a weight-loss eating pattern because its protein may help make a meal more filling. It does not cause weight loss by itself, and sweet toppings such as honey or sugar can substantially change the finished dish.
Plain quark Vitamins & Minerals
Vitamins
B2
0.42mg · 32% DV
B12
0.6µg · 25% DV
Biotin
5.25µg · 18% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
203mg · 29% DV
Calcium
165mg · 17% DV
Iodine
18µg · 12% DV
Selenium
4.5µg · 8% DV
Potassium ⭐
240mg · 7% DV
Sodium
68mg · 3% DV
Plain quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain quark
To burn the 101 calories in 1 serving (medium) (150 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 Plain quark?
Plain quark is a fresh dairy cheese made by culturing milk and draining the curds. It is especially familiar in Germany and other parts of Central Europe, where it is sold plain as well as flavoured. Its mild, slightly tangy taste and smooth, thick texture fall somewhere between yoghurt and soft cheese, so it can be eaten with a spoon or spread on bread.
Try it at breakfast with fruit, oats or honey, or use it in savoury dips with herbs. Plain quark is notably high in protein and very low in fat; the listed serving provides 18 g of protein. It works well as a filling snack, and adding fresh fruit is an easy way to bring sweetness without choosing a flavoured version.
How Nutritious Is Plain 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 Plain 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 quark Contain Allergens?
Contains these allergens:
Which Diets Is Plain quark Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Plain quark Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.03g
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.