1 cup (medium) of Sek Quark (Plain) (200 g) has 134 calories. That works out to 67 calories per 100 g. It contains 7.8 g of carbs, 25 g of protein, 0.6 g of fat and 0 g of fiber. Its 1.6 µg of B12 covers 67% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Sek Quark (Plain)?

Sek Quark (Plain) is the unflavoured version of quark, a fresh cultured dairy product associated especially with Germany and Central Europe. It has a soft, spoonable consistency, somewhere between thick yoghurt and fresh cheese, and contains no added fruit or sweetener.

Its flavour is mild with a gentle tang, so it works well at breakfast with fruit, oats or a little honey, or as a simple snack. In its home region, quark is also used in dips, baking and other everyday dishes; elsewhere, it can stand in for thick yoghurt when you want a less sharp flavour. It is high in protein and very low in fat: 100 g provides 12.5 g of protein. Add fresh fruit for an easy, light breakfast.

Sek Quark (Plain) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.9g

· 1% DV

Protein

12.5g

· 25% DV

Fat

0.3g

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 23% · Protein 73% · Fat 4%

Sek Quark (Plain) Vitamins & Minerals

Vitamins

B12

0.8µg · 33% DV

0.38mg · 29% DV

Biotin

8µg · 27% DV

0.9mg · 18% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Iodine

8µg · 5% DV

How Nutritious Is Sek Quark (Plain)?

Nutrient density

High

75/ 100

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

52/ 100

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.

Sek Quark (Plain) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sek Quark (Plain)

To burn the 67 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sek Quark (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 (Plain) Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sek Quark (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 (Plain) Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

Compare Sek Quark (Plain)

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Sek Quark (Plain) vs Milk3 kcal more per 100 g

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Foods Similar to Sek Quark (Plain)

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

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370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

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Cream

340 kcal

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White Cheese

270 kcal

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Frequently Asked Questions About Sek Quark (Plain)

What is Sek Quark Plain?

Sek Quark Plain is a fresh, fermented dairy product made in the quark style. It has a creamy, spoonable texture and a mild tang; the plain version is unflavoured, so it works in both sweet and savoury dishes.

How do you eat Sek Quark Plain?

Eat Sek Quark Plain by itself, or mix it with fruit, oats or nuts for a quick bowl. For a savoury option, stir in herbs and seasoning and serve it as a dip or spread.

How is Sek Quark Plain different from Greek yogurt?

Sek Quark Plain is quark, a fresh dairy product made by curdling milk, while Greek yogurt is yogurt strained to make it thicker. Both can be creamy and tangy, but they are made differently and are not interchangeable in every recipe.

What does Sek Quark Plain taste and feel like?

Sek Quark Plain tastes mildly tangy and dairy-rich, without added flavouring. Its texture is smooth and creamy, generally thicker than regular yogurt; stir it before serving if you prefer a softer consistency.

Can you cook with Sek Quark Plain?

Yes, Sek Quark Plain works in cold dips, sauces and some baking recipes. High heat can make fresh dairy products separate or turn grainy, so blend it into hot dishes gently and avoid prolonged boiling.

Can Sek Quark Plain replace cream cheese?

Sek Quark Plain can replace cream cheese in some spreads, dips and fillings, but it is softer and tangier. For a firmer filling, drain it briefly or combine it with ingredients that add body; results in baking may differ.

Is Sek Quark Plain a good choice for weight loss?

Sek Quark Plain can fit a weight-loss meal because its protein may help with fullness and it is low in fat. It does not cause weight loss on its own, and sweet toppings or large portions change the meal.

Does Sek Quark Plain contain probiotics?

Yes, Sek Quark Plain is described as a probiotic source. It is a fermented dairy product, but the specific strains and amounts should not be assumed unless they are stated on the product packaging.

How should you store Sek Quark Plain after opening?

Keep Sek Quark Plain refrigerated with the lid closed after opening, and use a clean spoon each time. Do not leave it at room temperature for extended periods; follow the package directions for how soon to finish it.

Can you freeze Sek Quark Plain?

Yes, you can freeze Sek Quark Plain, but thawing may make its texture watery or grainy. It is usually better suited to cooked dishes or baking after thawing than to eating plain.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026