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Plain quark Calories
High-protein plain fresh dairy
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 | 0.02 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 (grated) | 15 g | 10 kcal |
| 2 tablespoon (double) | 30 g | 20 kcal |
| 4 tablespoon (triple) | 60 g | 40 kcal |
| 100 g | 100 g | 67 kcal |
| 1 serving (small) | 100 g | 67 kcal |
| ½ cup (half) | 120 g | 80 kcal |
| 1 serving (large) | 200 g | 134 kcal |
| 1 cup (whole) | 240 g | 161 kcal |
| 1 pack (whole) | 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 dairy product made from cultured milk. It has a mild, slightly tangy flavour and a thick, smooth texture; it is common in German-speaking countries and can be eaten on its own or used in cooking.
What does plain quark taste like?
Plain quark tastes mild, creamy and slightly tangy, rather than strongly sour or salty. Its flavour works with both sweet toppings such as fruit and honey and savoury additions such as herbs or pepper.
How do you eat plain quark?
Plain quark can be eaten straight from the tub or mixed with toppings. Add fruit, honey or granola for a sweet bowl, or stir in herbs and seasoning for a savoury spread or dip.
What is the difference between plain quark and Greek yogurt?
Plain quark is a fresh cheese-style dairy product, while Greek yogurt is strained yogurt. Both are thick and tangy, but quark is usually smoother and less distinctly yogurt-like; either can work in bowls and dips, with a change in flavour and texture.
Can plain quark replace cream cheese?
Plain quark can replace cream cheese in dips, fillings and some baking, but it is less rich and may contain more moisture. Drain it or combine it with a little butter when a firm, rich result matters.
Can you bake with plain quark?
Yes, plain quark works in cheesecakes, cakes and other baked dishes. It adds moisture and a mild tang; if the recipe calls for a firmer cheese, drain the quark first to avoid a loose filling.
Can plain quark be used in savoury recipes?
Yes, plain quark makes a useful base for savoury dips, spreads and sauces. Mix it with garlic, herbs or spices, and avoid boiling it in a hot sauce because high heat can make its texture grainy.
How long does plain quark last after opening?
Keep opened plain quark refrigerated in a covered container and follow the package guidance for use after opening. Discard it if you notice mould, an unusual smell or a marked change in appearance.
Can you freeze plain quark?
Yes, plain quark can be frozen, but thawing may leave it watery or grainy. Stir it well after thawing and use it in cooking or baking rather than relying on its original smooth texture.
Is plain quark the same as cottage cheese?
No, plain quark is not the same as cottage cheese. Quark is typically smooth and creamy, while cottage cheese has distinct curds; blending cottage cheese can make it a practical substitute when a recipe needs a similar mild dairy flavour.
Plain quark Vitamins & Minerals
Vitamins
B2
0.42mg · 32% DV
B12
0.75µg · 31% DV
B5
0.52mg · 10% DV
Biotin
3µg · 10% DV
Minerals
Phosphorus
203mg · 29% DV
Calcium
135mg · 14% 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, unripened dairy product especially familiar in Germany and other parts of Central Europe. It is made from cultured milk and has a mild tang, with a soft, creamy texture that can range from spoonable to fairly thick. It is not quite the same as cottage cheese: quark is usually smoother and less curdy.
In its home region, it is eaten at breakfast with fruit, honey or jam, spread on bread, or used in desserts and savoury dips. Its high protein and very low fat make it a useful choice for a filling snack or breakfast; 100 g provides 12 g of protein. Stir in a splash of milk if you prefer a looser texture, or add herbs and cucumber for a savoury serving.
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 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 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
— Not suitable
Low FODMAP
— Not suitable
Plain quark Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.08g
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.