Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Protein Quark Calories
High protein, low fat, cultured dairy product
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Protein Quark (200 g) has 140 calories. That works out to 70 calories per 100 g. It contains 7 g of carbs, 24 g of protein, 0.6 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Protein Quark Nutrition Facts
Selected: 1 cup (medium) · 200 g
140
KCAL / 200G
Carbs
7g
· 3% DV
Protein
24g
· 48% DV
Fat
0.6g
· 1% 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 22% · Protein 74% · Fat 4%
Protein Quark nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Protein Quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 140 kcal |
| 1 tablespoon (extra small) | 15 g | 11 kcal |
| 2 tablespoon (small) | 30 g | 21 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (small) | 100 g | 70 kcal |
| 1 piece (medium) | 125 g | 88 kcal |
| 1 serving (medium) | 150 g | 105 kcal |
| 1 serving (large) | 250 g | 175 kcal |
| 1 cup (large) | 300 g | 210 kcal |
| 1 pack (jumbo) | 500 g | 350 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Protein Quark
What is Protein Quark?
Protein Quark is a fresh cultured dairy product with a soft, spoonable texture. Quark is made by fermenting milk and is often compared with thick yogurt or fresh cheese, but its flavor and consistency are distinct.
What does Protein Quark taste and feel like?
Protein Quark usually tastes mildly tangy and fresh, with a thick, smooth texture. It is less grainy than cottage cheese and generally less sharp than many cheeses, making it easy to eat plain or mix into dishes.
How do you eat Protein Quark?
Eat Protein Quark straight from the tub, or pair it with fruit, oats, or nuts for breakfast. For a savory option, stir in herbs, pepper, or chopped vegetables and use it as a dip or spread.
Is Protein Quark the same as Greek yogurt?
No, Protein Quark and Greek yogurt are different cultured dairy foods. Quark is made like a fresh cheese, while Greek yogurt is strained yogurt; they can be swapped in many recipes, but their tang and texture may differ.
Can you use Protein Quark instead of cottage cheese?
Yes, Protein Quark can replace cottage cheese in many dips, fillings, and blended recipes. It is smoother and less lumpy, so a filling may need extra texture from chopped vegetables or other ingredients.
Can Protein Quark be used in baking?
Yes, Protein Quark works in baked goods such as cheesecakes, pancakes, and muffins. Its moisture can change the texture, so replacing all the dairy in a recipe may make the result softer than intended.
Does Protein Quark curdle when cooked?
It can become grainy or split if Protein Quark is boiled or heated for a long time. Stir it into sauces near the end of cooking, preferably off the heat, and avoid bringing the mixture to a hard boil.
How long does Protein Quark last after opening?
Keep opened Protein Quark covered in the refrigerator and use a clean spoon each time. Follow the package’s after-opening guidance, and discard it if its smell, color, or texture has changed noticeably.
Can you freeze Protein Quark?
Yes, Protein Quark can be frozen, but thawing may make it watery or grainy. It usually works better after thawing in cooked dishes, sauces, or baking than eaten plain.
Does Protein Quark help build muscle?
Protein Quark can contribute protein to meals, which supports muscle repair and growth when paired with regular resistance exercise. It is a convenient food choice, but eating it alone does not build muscle.
Protein Quark Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
B2
0.7mg · 54% DV
B5
1.2mg · 24% DV
Biotin
5µg · 17% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Selenium
10µg · 18% DV
Iodine
16µg · 11% DV
Potassium ⭐
280mg · 8% DV
Sodium
90mg · 4% DV
Protein Quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Quark
To burn the 140 calories in 1 cup (medium) (200 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 Protein Quark?
Protein Quark is a thick, smooth cultured dairy product made from milk. Quark is especially familiar in Central and Northern European food traditions, where it is eaten as a fresh, mildly tangy cheese rather than a firm, aged one.
Try it with fruit, oats or muesli for breakfast, or stir in herbs for a savoury snack. In Germany and nearby countries, quark is also used in baking and desserts; elsewhere, it works much like Greek yoghurt in a bowl or as a creamy topping. It is high in protein and very low in fat, with 12 g of protein per 100 g. Pair it with fresh fruit for an easy, filling option.
How Nutritious Is Protein Quark?
Nutrient density
Very 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 Protein 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 Protein Quark Contain Allergens?
Contains these allergens:
Which Diets Is Protein Quark 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
Protein Quark Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Compare Protein Quark
Foods Similar to Protein Quark
Have another question about Protein Quark?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.