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Sek Quark (10g protein) 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 Quark (10g protein) (150 g) has 105 calories. That works out to 70 calories per 100 g. It contains 5.3 g of carbs, 15 g of protein, 0.3 g of fat and 0 g of fiber. Its 1 µg of B12 covers 44% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Sek Quark (10g protein) Nutrition Facts
Selected: 1 cup (medium) · 150 g
105
KCAL / 150G
Carbs
5.3g
· 2% DV
Protein
15g
· 30% 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 25% · Protein 72% · Fat 3%
Sek Quark (10g protein) nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
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 Quark (10g protein)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 105 kcal |
| 2 tablespoon (medium) | 30 g | 21 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (small) | 100 g | 70 kcal |
| 1 pack (medium) | 150 g | 105 kcal |
| 1 serving (medium) | 150 g | 105 kcal |
| 1 piece (medium) | 150 g | 105 kcal |
| 1 cup (large) | 200 g | 140 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Sek Quark (10g protein)
What is Sek Quark?
Sek Quark is a fresh quark cheese, not a drink or a type of yogurt. Quark is generally made by fermenting milk and separating the whey, giving it a mild taste and a soft, spoonable texture.
How do you eat Sek Quark?
You can eat Sek Quark plain or add fruit, oats, or nuts for breakfast or a snack. For a savory option, mix it with herbs or spices and use it as a dip or bread spread.
Is Sek Quark the same as Greek yogurt?
No, Sek Quark is a fresh cheese, while Greek yogurt is strained yogurt. They can look similarly thick, but their flavor and texture differ; quark works well in some cheese-based recipes where Greek yogurt may taste tangier.
Can you cook with Sek Quark?
Yes, Sek Quark can be used in both sweet and savory cooking. Stir it into fillings, sauces, or baking mixtures; avoid boiling it vigorously, since high heat can make fresh dairy products separate or turn grainy.
Can Sek Quark replace cream cheese in recipes?
Sometimes, but Sek Quark is usually lighter in texture and less rich than cream cheese. It can work in dips, fillings, and some cheesecakes, though the finished recipe may be softer and less creamy.
How long does Sek Quark last after opening?
Keep Sek Quark refrigerated in a sealed container after opening. Follow the package’s use-after-opening instructions and use a clean spoon each time; discard it if its smell, appearance, or texture changes noticeably.
Can you freeze Sek Quark?
Yes, Sek Quark can be frozen, but thawing may leave it watery or grainy. Freeze it only if you plan to use it in a cooked dish, sauce, or blended mixture rather than eating it plain.
Is Sek Quark good for weight loss?
Sek Quark can fit into a weight-loss eating plan, but it does not cause weight loss by itself. Its protein can make a snack more satisfying; sweet toppings and the size of the serving also affect the meal.
Is Sek Quark a good post-workout food?
Yes, Sek Quark can be part of a post-workout snack because it provides protein. Pairing it with fruit or bread adds carbohydrate, which can help replenish energy after a demanding training session.
Can Sek Quark be used instead of cottage cheese?
Sek Quark can replace cottage cheese in some recipes, but the result will not be identical. Quark is generally smoother and more uniform, while cottage cheese has distinct curds; blend or drain it as needed for the recipe.
Sek Quark (10g protein) Vitamins & Minerals
Vitamins
B12
1.05µg · 44% DV
B2
0.38mg · 29% DV
Biotin
7.5µg · 25% DV
B5
0.75mg · 15% DV
Minerals
Phosphorus
143mg · 20% DV
Calcium
135mg · 14% DV
Iodine
15µg · 10% DV
Zinc
0.75mg · 7% DV
Potassium ⭐
180mg · 5% DV
Sodium
68mg · 3% DV
Sek Quark (10g protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sek Quark (10g protein)
To burn the 105 calories in 1 cup (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 Sek Quark (10g protein)?
Sek Quark is a branded quark, a soft fresh cheese popular in parts of Europe. It has a thick, smooth texture and a mild, gently tangy flavour, making it easy to use in both sweet and savoury dishes. Eat it with fruit or oats for breakfast, spread it on toast, or stir it into a dip; it also works well in baking and desserts.
It is notably high in protein and very low in fat, with 10 g of protein per 100 g. Enjoy it plain or add fruit for a simple snack, or pair it with herbs and chopped vegetables for a savoury option.
How Nutritious Is Sek Quark (10g protein)?
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 Quark (10g protein) 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 Quark (10g protein) Contain Allergens?
Contains these allergens:
Which Diets Is Sek Quark (10g protein) 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 Quark (10g protein) Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.05g
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.