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Sek Quark 20g Protein Plain Calories
High-protein, plain quark, low-fat dairy
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sek Quark 20g Protein Plain (200 g) has 196 calories. That works out to 98 calories per 100 g. It contains 7 g of carbs, 40 g of protein, 3 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Sek Quark 20g Protein Plain Nutrition Facts
Selected: 1 cup (medium) · 200 g
196
KCAL / 200G
Carbs
7g
· 3% DV
Protein
40g
· 80% DV
Fat
3g
· 4% 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 13% · Protein 74% · Fat 13%
Sek Quark 20g Protein Plain nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0 g | |
| Sodium | 80 mg | 3% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 40 g | 80% |
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 20g Protein Plain?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 196 kcal |
| 100 g | 100 g | 98 kcal |
| 1 cup (small) | 100 g | 98 kcal |
| 1 serving (small) | 125 g | 123 kcal |
| 1 piece (medium) | 150 g | 147 kcal |
| 1 pack (medium) | 200 g | 196 kcal |
| 1 serving (large) | 250 g | 245 kcal |
| 1 cup (large) | 300 g | 294 kcal |
| 1 pack (large) | 400 g | 392 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Sek Quark 20g Protein Plain
How do you eat Sek Quark 20g Protein Plain?
You can eat Sek Quark 20g Protein Plain straight from the cup, or pair it with fruit, oats, or nuts for a quick bowl. Its unflavoured taste also works in savoury dips and sauces.
What is Sek Quark 20g Protein Plain?
Sek Quark 20g Protein Plain is a plain quark dairy product. Quark is a fresh, spoonable cheese; it is often eaten like yogurt, but its texture and production differ from those of regular yogurt.
What does Sek Quark 20g Protein Plain taste and feel like?
Sek Quark 20g Protein Plain has a mild, slightly tangy taste and a thick, creamy texture. Because it is plain, you can add fruit or sweet toppings, or season it with herbs and spices for a savoury dish.
Can you use Sek Quark 20g Protein Plain in smoothies?
Yes, Sek Quark 20g Protein Plain blends into smoothies and gives them a creamy, thick texture. Combine it with fruit and a liquid of your choice, then adjust the liquid until the drink is as thick or pourable as you like.
How should you store Sek Quark 20g Protein Plain after opening?
Keep Sek Quark 20g Protein Plain covered in the refrigerator after opening, and follow the package directions for how soon to use it. Use a clean spoon each time to avoid introducing crumbs or other food into the tub.
Can Sek Quark 20g Protein Plain replace Greek yogurt?
Yes, Sek Quark 20g Protein Plain can replace Greek yogurt in many bowls, dips, and sauces. The result may taste slightly different and feel thicker, so loosen it with a little liquid if a recipe needs a softer consistency.
Can you cook or bake with Sek Quark 20g Protein Plain?
Yes, Sek Quark 20g Protein Plain can go into savoury sauces, baked dishes, and some cheesecake-style recipes. It adds a creamy texture, but it may behave differently from cream or yogurt when heated, so follow a recipe designed for quark where possible.
Is Sek Quark 20g Protein Plain good for weight loss?
Sek Quark 20g Protein Plain can be a filling addition to a meal or snack because it is protein-rich, but it does not cause weight loss on its own. Pair it with foods that suit your appetite and overall eating plan.
Can you freeze Sek Quark 20g Protein Plain?
Yes, you can freeze Sek Quark 20g Protein Plain, although thawing may make it watery or grainy. Stir it well after thawing and use it in a smoothie, sauce, or cooked recipe rather than expecting its original texture.
Is Sek Quark 20g Protein Plain the same as cottage cheese?
No, Sek Quark 20g Protein Plain is not the same as cottage cheese. Quark is generally smooth and creamy, while cottage cheese has visible curds; they can sometimes substitute for each other, but the texture of a dish will change.
Sek Quark 20g Protein Plain Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B2
0.7mg · 54% DV
Biotin
16µg · 53% DV
B5
1.4mg · 28% DV
Minerals
Phosphorus
320mg · 46% DV
Calcium
240mg · 24% DV
Iodine
20µg · 13% DV
Potassium ⭐
360mg · 11% DV
Sodium
80mg · 3% DV
Sek Quark 20g Protein Plain Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sek Quark 20g Protein Plain
To burn the 196 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 Quark 20g Protein Plain?
Sek Quark 20g Protein Plain is a smooth, spoonable quark-style dairy product. Quark is a fresh, mild cheese traditionally eaten in Germany and other parts of Central Europe; it is thicker than most yoghurt but softer and less rich than many cream cheeses. This plain version has a clean, gently tangy taste, making it easy to use in both sweet and savoury dishes.
In its traditional food culture, quark is served for breakfast or as a snack with fruit, honey, muesli or bread, and is also used in baking. You can enjoy it similarly with berries and oats, or stir in herbs and pepper for a savoury spread. With 20 g of protein per 100 g, it works well when you want a filling, protein-focused snack; fresh fruit adds sweetness without needing a heavily sweetened topping.
How Nutritious Is Sek Quark 20g Protein Plain?
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
High
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 20g Protein Plain 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 20g Protein Plain Contain Allergens?
Contains these allergens:
Which Diets Is Sek Quark 20g Protein Plain 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 20g Protein Plain Fat Profile
SATURATED
2g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.