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Plain Quark Calories

High-protein plain quark cheese

CALORIES · 100 G

67kcal

GI

27low

POTASSIUM · 100 G

150mg

FIBER · 100 G

0g

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)

NutrientAmount% DV
Calories101 kcal
Total fat0.3 g0%
Saturated fat0.18 g1%
Trans fat0.02 g
Sodium68 mg3%
Total carbohydrate6 g2%
Fiber0 g0%
Protein18 g36%

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?

ServingAmountCalories
1 serving (medium)150 g101 kcal
2 tablespoon (small)30 g20 kcal
4 tablespoon (medium)60 g40 kcal
100 g100 g67 kcal
½ cup (half)120 g80 kcal
1 pack (small)140 g94 kcal
1 serving (large)200 g134 kcal
1 pack (medium)200 g134 kcal
1 cup (whole)240 g161 kcal

Calculated from 67 calories per 100 g.

Frequently Asked Questions About Plain Quark

What is Plain Quark?

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.

What does Plain Quark taste like?

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.

How is Plain Quark different from Greek yogurt?

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.

Can you use Plain Quark in a smoothie?

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.

Can Plain Quark replace cream cheese in cheesecake?

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.

Why is Plain Quark grainy, and how can you make it smooth?

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.

Can you cook with Plain Quark?

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.

How should you store Plain Quark after opening?

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.

Can you freeze Plain Quark?

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.

Is Plain Quark a good breakfast food?

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.

Plain Quark Vitamins & Minerals

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

Plain Quark Glycemic Index

GLYCEMIC INDEX

27
Low
0 Low5570100

GLYCEMIC LOAD

1.7
Low

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):

🚶

25min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

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 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.

How Nutritious Is Plain Quark?

Nutrient density

High

74/ 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

51/ 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.

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:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

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

✓ Suitable

Low FODMAP

— Not suitable

Plain Quark Fat Profile

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.