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Soy-based quark Calories
Plant-based protein source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Soy-based quark (150 g) has 108 calories. That works out to 72 calories per 100 g. It contains 4.2 g of carbs, 9.3 g of protein, 4.9 g of fat and 1.7 g of fiber. Its 0.6 µg of B12 covers 24% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Soy-based quark Nutrition Facts
Selected: 1 serving (medium) · 150 g
108
KCAL / 150G
Carbs
4.2g
· 2% DV
Protein
9.3g
· 19% DV
Fat
4.9g
· 6% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 38% · Fat 45%
Soy-based quark nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 1.7 g | 6% |
| Protein | 9.3 g | 19% |
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 Soy-based quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 108 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 1 ounce (small) | 28.4 g | 20 kcal |
| 2 tablespoon (medium) | 30 g | 22 kcal |
| 4 tablespoon (large) | 60 g | 43 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (medium) | 150 g | 108 kcal |
| 1 pack (large) | 200 g | 144 kcal |
| 1 cup (large) | 240 g | 173 kcal |
| 1 pack (extra large) | 400 g | 288 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Soy-based quark
What is Soy-based quark made from?
Soy-based quark is a thick, tangy plant-based food made from soy ingredients, commonly soy milk or soy protein. Recipes vary by product: some are fermented, while others use added acids or thickeners to create a quark-like texture.
How is Soy-based quark different from dairy quark?
Soy-based quark is made from soy rather than milk, so it has a different flavour and may have a different texture from dairy quark. It can replace dairy quark in many dishes, but the result may be less tangy or behave differently when heated.
How can you eat Soy-based quark for breakfast?
Serve Soy-based quark with fruit, oats, nuts, or a little honey for a sweet breakfast, or mix it with herbs and chopped vegetables for a savoury bowl. Its thick texture also works well as a spread on toast.
Can Soy-based quark replace Greek yogurt in recipes?
Yes, Soy-based quark can replace Greek yogurt in many cold dips, sauces, and breakfast bowls. It is thicker than many yogurts, so loosen it with a splash of water or lemon juice when a recipe needs a thinner consistency.
Can you cook or bake with Soy-based quark?
Yes, Soy-based quark works in some baked goods, fillings, and cooked sauces, but it may separate or become grainy under high heat. Stir it in near the end of cooking, or test it in a small batch before changing a favourite recipe.
Does Soy-based quark contain live cultures?
Not always. Some Soy-based quark products are fermented and may contain live cultures, while others are thickened without fermentation. Look for wording such as “live cultures” on the package if that feature matters to you.
How long does Soy-based quark last after opening?
Keep Soy-based quark refrigerated in its closed container and follow the package’s instructions for use after opening. Use a clean utensil each time, and discard it if you notice mould, an unusual smell, or an unexpected change in texture.
Can Soy-based quark be frozen?
Yes, you can freeze Soy-based quark, but thawing may leave it watery or grainy. Stir it well after thawing and use it in a cooked sauce, soup, or baking rather than expecting its original smooth texture.
Is Soy-based quark a good source of plant protein?
Yes, Soy-based quark provides plant protein and can add protein to a snack or meal. The amount varies by product, so compare the nutrition information on packages if you are choosing it specifically for its protein content.
Does Soy-based quark affect hormones because it contains soy?
Soy-based quark may contain isoflavones, which are not the same as human estrogen. Research has not shown that ordinary soy foods disrupt hormones in most people; ask your clinician for individual guidance if you have a hormone-sensitive condition.
Soy-based quark Vitamins & Minerals
Vitamins
B12
0.57µg · 24% DV
Folate
27µg · 7% DV
B1
0.08mg · 7% DV
B6
0.11mg · 6% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.45mg · 20% DV
Phosphorus
135mg · 19% DV
Calcium
180mg · 18% DV
Potassium ⭐
248mg · 7% DV
Sodium
68mg · 3% DV
Soy-based quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy-based quark
To burn the 108 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.
What is Soy-based quark?
Soy-based quark is a thick, spoonable soy product made to resemble quark, the fresh dairy cheese popular in parts of central Europe. It has a mild tang and a smooth, creamy texture, though the exact firmness and flavour vary between brands.
Enjoy it at breakfast with fruit, oats or nuts, or stir in herbs and spices for a sandwich spread or a dip with vegetables. In its place of origin, quark is often served simply with fruit or used in both sweet and savoury dishes; soy-based versions work in similar ways. With 6.2 g of protein per 100 g, it offers a plant-based protein option. Choose an unsweetened version for savoury uses, or add fresh fruit rather than extra sugar for a simple snack.
How Nutritious Is Soy-based quark?
Nutrient density
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 Soy-based quark Processed?
NOVA 3
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 Soy-based quark Contain Allergens?
Contains these allergens:
Which Diets Is Soy-based quark Good For?
Vegan
✓ 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
Soy-based quark Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.08g
POLYUNSATURATED
2.06g
Omega 6:3 ratio 10.4:1
Above the ideal 4:1 (10.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.