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Plain Quark Calories
High-protein plain quark
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 | 0.18 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 |
| 1 tablespoon (shredded) | 15 g | 10 kcal |
| 1 ounce (small) | 28 g | 19 kcal |
| 2 tablespoon (double) | 30 g | 20 kcal |
| 100 g | 100 g | 67 kcal |
| ½ cup (half) | 120 g | 80 kcal |
| 1 pack (small) | 180 g | 121 kcal |
| 1 cup (whole) | 240 g | 161 kcal |
| 1 pack (large) | 250 g | 168 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 product, often described as somewhere between yogurt and soft cheese. Milk is fermented and then drained, giving quark its characteristic thick, mild texture.
What does Plain Quark taste like?
Plain Quark tastes mild with a gentle tang, and its texture is thick and creamy rather than pourable. Its neutral flavor works in both sweet dishes with fruit and savory dishes with herbs.
How do you eat Plain Quark?
Eat Plain Quark on its own or mix it with fruit, oats, or honey for a quick bowl. For a savory option, stir in herbs, garlic, or cucumber and serve it as a dip or spread.
How is Plain Quark different from Greek yogurt?
Plain Quark is a fresh cheese made by culturing and draining milk, while Greek yogurt is strained yogurt. Both are thick and tangy, but quark is usually smoother and less distinctly yogurt-like in flavor.
Can Plain Quark replace cream cheese in recipes?
Plain Quark can replace cream cheese in some dips, spreads, and baked dishes, but it is less rich and may contain more moisture. For a firm cheesecake-style filling, drain it first and expect a lighter, tangier result.
Can you cook with Plain Quark?
Yes, Plain Quark works in baking, sauces, and fillings. Stir it into warm dishes gently because high heat can make its texture grainy or cause it to separate; it is often easiest to blend it in off the heat.
Can Plain Quark be used in a smoothie?
Yes, Plain Quark blends well into smoothies and makes them thicker and creamier. Pair it with ripe banana or berries and add milk or another liquid gradually until the drink reaches the consistency you want.
Can Plain Quark be frozen?
Plain Quark can be frozen, but thawing may leave it watery or slightly grainy. Stir it well after thawing and use it in cooked dishes, baking, or sauces rather than expecting its original smooth texture.
How long does Plain Quark keep after opening?
Keep Plain Quark covered in the refrigerator after opening and follow the package’s guidance for how soon to use it. Use a clean spoon each time, and discard it if its smell, appearance, or texture has changed unusually.
Can Plain Quark be used instead of sour cream?
Yes, Plain Quark can stand in for sour cream in dips, toppings, and some recipes. It is thicker and milder, so loosen it with a little milk or lemon juice if you need a more spoonable, tangy consistency.
Plain Quark Vitamins & Minerals
Vitamins
B2
0.42mg · 32% DV
B12
0.6µg · 25% DV
Biotin
4.5µg · 15% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
143mg · 20% DV
Calcium
180mg · 18% DV
Iodine
15µg · 10% DV
Selenium
4.5µg · 8% DV
Potassium ⭐
225mg · 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, cultured dairy product with roots in Central Europe, where quark is commonly eaten at breakfast and used in home cooking. It has a mild tang and a thick, spoonable texture. Enjoy it with fruit, oats or a little honey for breakfast, or stir in herbs and seasoning for a savoury spread or dip; it also works well in place of richer dairy toppings.
It is a notably protein-rich choice for its low-fat profile, with 12 g of protein per 100 g. Because it is plain, you can take it in either a sweet or savoury direction. Fresh fruit makes an easy pairing without masking its gentle flavour.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Plain Quark Fat Profile
SATURATED
0.18g
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.