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High-protein quark cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Sprisequark (200 g) has 134 calories. That works out to 67 calories per 100 g. It contains 8 g of carbs, 24 g of protein, 0.4 g of fat and 0 g of fiber. Its 320 mg of Phosphorus covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 200 g
134
KCAL / 200G
Carbs
8g
· 3% DV
Protein
24g
· 48% DV
Fat
0.4g
· 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 24% · Protein 73% · Fat 3%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0.02 g | |
| Sodium | 80 mg | 3% |
| Total carbohydrate | 8 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 134 kcal |
| 2 tablespoon (small) | 30 g | 20 kcal |
| 4 tablespoon (medium) | 60 g | 40 kcal |
| 100 g | 100 g | 67 kcal |
| 1 cup (small) | 150 g | 101 kcal |
| 1 serving (medium) | 150 g | 101 kcal |
| 1 cup (large) | 250 g | 168 kcal |
| 1 serving (large) | 250 g | 168 kcal |
| 1 pack (large) | 500 g | 335 kcal |
Calculated from 67 calories per 100 g.
Sprisequark is a soft quark cheese made by culturing milk and draining it to thicken the curds. It is a processed dairy food with a mild tang and a thick, smooth texture.
Sprisequark tastes mildly tangy and milky, with a thick, smooth texture. The exact consistency varies by product; some versions are creamier, while others are firmer, so check the texture before using it in a recipe.
You can eat Sprisequark straight from the tub, spoon it over fruit, or stir it into oats. For a savoury snack, mix it with herbs and seasoning and serve it as a dip or spread.
Sprisequark is usually smooth and spoonable, while cottage cheese has visible curds and a more lumpy texture. They can sometimes replace one another in cooked recipes, but cottage cheese may need blending for a smooth Sprisequark-like result.
Yes, Sprisequark works in cheesecake filling and gives it a smooth, slightly tangy character. Because it is typically less rich than cream cheese, a direct swap can make the filling lighter and less dense.
It can, especially if Sprisequark is added to a rapidly boiling or very hot dish. Take the pan off the heat, stir in the quark gradually, and avoid boiling the dish afterward.
Yes, Sprisequark can stand in for sour cream in many dips, though the result is thicker and often less rich. Thin it with a little milk or water, then season with herbs, garlic, or lemon to suit the dish.
Keep opened Sprisequark refrigerated in its sealed tub or a clean, covered container. Follow the package’s storage instructions and use-by date; discard it if you notice mould, an unusual colour, or an off smell.
Yes, but freezing can make Sprisequark grainy or watery after thawing. Thawed Sprisequark is generally better stirred into cooked dishes or baking than served plain, where its changed texture is more noticeable.
Yes, Sprisequark can add moisture and a gentle tang to cake batter. Its thickness can change the batter’s consistency, so when adapting a recipe, replace only part of the yogurt or milk at first.
Vitamins
B2
0.56mg · 43% DV
B12
0.8µg · 33% DV
Biotin
8µg · 27% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
320mg · 46% DV
Selenium
20µg · 36% DV
Iodine
40µg · 27% DV
Calcium
200mg · 20% DV
Potassium ⭐
300mg · 9% DV
Sodium
80mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 134 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.
Sprisequark is a fresh German-style quark, a spoonable dairy cheese with a soft, thick texture. It is commonly made from low-fat milk and has a mild, slightly tangy flavour; some versions are denser, while others are smooth and creamy. In Germany it is eaten at breakfast or as a snack, often with fruit, honey or muesli, and it also works as a savoury spread with herbs. Elsewhere, try it in place of a thick yoghurt at breakfast or alongside potatoes and vegetables. It is notably high in protein and very low in fat: a 100 g portion provides 12 g of protein. Add fruit for a light snack or nuts for extra staying power.
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 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.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.24g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.02g
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.