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High-protein plain quark cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 101 kcal |
| 2 tablespoon (small) | 30 g | 20 kcal |
| 4 tablespoon (medium) | 60 g | 40 kcal |
| 100 g | 100 g | 67 kcal |
| ½ cup (half) | 120 g | 80 kcal |
| 1 pack (small) | 140 g | 94 kcal |
| 1 serving (large) | 200 g | 134 kcal |
| 1 pack (medium) | 200 g | 134 kcal |
| 1 cup (whole) | 240 g | 161 kcal |
Calculated from 67 calories per 100 g.
Plain Quark is a fresh, soft dairy cheese with a mild flavour and creamy texture. It can be eaten on its own or used in both sweet and savoury recipes.
Plain Quark tastes mild, milky and slightly tangy. Its neutral flavour works with fruit and sweet toppings, but it also pairs well with herbs, pepper and other savoury ingredients.
Plain Quark is a fresh cheese, while Greek yogurt is strained yogurt. Quark is often milder and less tangy, and the two can behave differently in recipes because their textures and acidity are not identical.
Yes, Plain Quark blends well into smoothies and adds a thick, creamy texture. Blend it with fruit and a little milk or water, adding more liquid gradually if the smoothie is too thick.
Yes, Plain Quark can be used in cheesecake, but the result may be lighter and less rich than one made with cream cheese. Beat it until smooth before mixing, and expect some variation in texture.
Plain Quark can have a naturally grainy texture. Whisk it thoroughly or blend it for a smoother result; a small splash of milk can also loosen it when the recipe allows.
Yes, Plain Quark works in cooked dishes, fillings and sauces, but it can split if boiled over high heat. Stir it in near the end of cooking, or temper it first with a little warm liquid.
Keep opened Plain Quark refrigerated with the container tightly closed, and use a clean spoon each time. Discard it if you notice mould, an unusual smell or a marked change in colour.
Yes, Plain Quark can be frozen, though thawing may make it watery or grainy. Whisk it after thawing and use it in cooked dishes, baking or sauces rather than relying on its original smooth texture.
Yes, Plain Quark makes a convenient breakfast base because it works with both sweet and savoury toppings. Try it with fruit and oats, or mix it with chopped herbs and serve with bread and vegetables.
Vitamins
B2
0.42mg · 32% DV
B12
0.6µg · 25% DV
Biotin
3.75µg · 13% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
180mg · 26% DV
Calcium
135mg · 14% DV
Iodine
15µg · 10% DV
Selenium
4.5µg · 8% DV
Potassium ⭐
225mg · 7% DV
Sodium
68mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Plain Quark is a smooth, mild, fresh dairy product with a spoonable consistency. Quark is especially familiar in Central and Northern European kitchens, where it is used both like a soft cheese and as a thick, tangy dairy base.
Its gentle flavour works with fruit, honey or oats at breakfast, or with herbs and cucumber as a savoury spread. In its home regions it also appears in dips, baking and simple desserts; elsewhere, it can stand in for other soft fresh cheeses. Plain Quark is notably high in protein, with 12 g per 100 g. Pair it with fruit or whole-grain bread for an easy meal, or season it with herbs rather than adding rich sauces.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.18g
MONOUNSATURATED
0.06g
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.