1 cup (medium) of Sek Quark (High Protein) (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 7 g of carbs, 24 g of protein, 0.4 g of fat and 0 g of fiber. Its 1.6 µg of B12 covers 67% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Sek Quark (High Protein)?

Sek Quark (High Protein) is a branded, thick fresh dairy product in the style of quark, a soft cheese popular in Germany and parts of Central Europe. Its texture sits between thick yoghurt and soft cheese, with a mild, slightly tangy taste. It can be eaten plain or used in both sweet and savoury dishes.

In its European home, quark often appears at breakfast or as a snack, mixed with fruit, oats or honey; elsewhere, try it with berries or spread on toast with herbs. It is high in protein and very low in fat, with 12 g of protein per 100 g. Add fruit and nuts for a more substantial bowl, or use it in place of a richer spread when you want a lighter option.

Sek Quark (High Protein) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.5g

· 1% DV

Protein

12g

· 24% DV

Fat

0.2g

· 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 22% · Protein 75% · Fat 3%

Sek Quark (High Protein) Vitamins & Minerals

Vitamins

B12

0.8µg · 33% DV

0.18mg · 14% DV

0.6mg · 12% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Iodine

8µg · 5% DV

How Nutritious Is Sek Quark (High Protein)?

Nutrient density

High

70/ 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 (High Protein) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.2

Low

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

How to Burn Off Sek Quark (High Protein)

To burn the 65 calories in 100 g:

🚶

16min

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 (High 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 (High Protein) 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 (High 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 (High Protein) Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 1:1

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

Compare Sek Quark (High Protein)

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Foods Similar to Sek Quark (High Protein)

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

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Frequently Asked Questions About Sek Quark (High Protein)

What is Sek Quark (High Protein)?

Sek Quark (High Protein) is a fresh quark dairy product with a thick, soft texture. Quark is a fresh cheese, not a type of yogurt, and can be eaten on its own or used in meals and recipes.

How do you eat Sek Quark (High Protein)?

Eat Sek Quark (High Protein) plain, or mix it with fruit, oats, or nuts for a quick bowl. For a savoury option, stir in herbs and spices and serve it as a spread or dip.

Can Sek Quark (High Protein) replace Greek yogurt?

Yes, Sek Quark (High Protein) can replace Greek yogurt in many bowls, dips, and recipes. Its thicker, fresh-cheese texture may make a dish feel denser, so loosen it with a little liquid if the recipe needs a thinner consistency.

What is the difference between Sek Quark (High Protein) and cottage cheese?

Sek Quark (High Protein) is generally smoother than cottage cheese, whose curds are visibly lumpy. Both are fresh dairy products, but they give different textures in recipes; blending cottage cheese can make it a closer substitute.

Can you cook or bake with Sek Quark (High Protein)?

Yes, Sek Quark (High Protein) works in baked goods, cheesecake-style fillings, and sauces. It can make mixtures thick and creamy, but add it carefully to hot sauces to reduce the chance of a grainy texture.

Is Sek Quark (High Protein) good for weight loss?

Sek Quark (High Protein) may help a meal feel more filling because it provides protein. It does not cause weight loss by itself, but it can fit into meals that support a calorie deficit when paired with portions that suit your needs.

Does Sek Quark (High Protein) contain lactose?

Yes, Sek Quark (High Protein) contains lactose because it is a dairy product. People with lactose intolerance may experience symptoms after eating it; if symptoms are persistent or severe, ask a healthcare professional about suitable options.

How long does Sek Quark (High Protein) last after opening?

Keep Sek Quark (High Protein) refrigerated and tightly covered after opening, and follow the package’s guidance for how soon to use it. Discard it if its smell, appearance, or texture has changed noticeably.

Can you freeze Sek Quark (High Protein)?

Yes, Sek Quark (High Protein) can be frozen, but thawing may leave it watery or grainy. It is usually better to use thawed quark in cooked or baked dishes than to serve it plain.

Can you use Sek Quark (High Protein) in overnight oats?

Yes, stir Sek Quark (High Protein) into overnight oats before chilling them. It makes the mixture thicker and creamier; add milk or another liquid if you prefer a looser consistency, and top with fruit before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026