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Squark Calories
High-protein cultured dairy product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Squark (225 g) has 151 calories. That works out to 67 calories per 100 g. It contains 9.5 g of carbs, 28.1 g of protein, 0.5 g of fat and 0 g of fiber. Its 337.5 mg of Phosphorus covers 48% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Squark Nutrition Facts
Selected: 1 cup (medium) · 225 g
151
KCAL / 225G
Carbs
9.5g
· 3% DV
Protein
28.1g
· 56% DV
Fat
0.5g
· 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 25% · Protein 73% · Fat 2%
Squark nutrition facts table · 1 cup (medium) (225 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.23 g | 1% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 28.1 g | 56% |
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 Cup of Squark?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 225 g | 151 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 3 tablespoon (medium) | 45 g | 30 kcal |
| 100 g | 100 g | 67 kcal |
| ½ cup (half) | 115 g | 77 kcal |
| 1 serving (medium) | 150 g | 101 kcal |
| 1 serving (large) | 250 g | 168 kcal |
| 1 cup (large) | 300 g | 201 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Squark
What is Squark?
Squark is a cultured dairy product that is high in protein. It is eaten on its own or used in recipes, and its exact texture and taste can vary by product.
What does Squark taste like?
Squark usually tastes mild and slightly tangy, with a thick, spoonable texture. Depending on the product, it may be smooth or a little grainy; fruit, herbs, or seasoning can readily complement its plain flavor.
Is Squark the same as quark?
Squark is a cultured dairy product, while quark is the name of a fresh cultured dairy cheese common in parts of Europe. The names may refer to similar styles, but Squark's ingredients and texture are specific to the product sold under that name.
Can you use Squark instead of sour cream?
Yes, Squark can replace sour cream in dips, toppings, and cold sauces. It is typically thicker and less rich, so loosen it with a little milk or water if needed and add lemon juice for extra tang.
Can Squark be used in baking?
Yes, Squark works in cheesecakes, muffins, and other bakes that use a thick cultured dairy product. Its moisture can affect the result, so use it in place of a similar ingredient rather than adding it without adjusting the recipe.
Can Squark replace cream cheese in cheesecake?
Squark can be used in cheesecake, but the result will usually be lighter and less rich than one made with cream cheese. Choose a recipe designed for quark or other cultured dairy, since the moisture and texture differ.
Why is there liquid on top of Squark?
The liquid is whey, which can separate naturally from cultured dairy during storage. Stir it back into the Squark for a looser texture, or pour some off if you want it thicker.
Does Squark need to be refrigerated?
Yes, Squark needs refrigeration because it is a fresh cultured dairy product. Keep it chilled and covered, return it to the refrigerator promptly after serving, and follow the storage directions on its package.
Can you freeze Squark?
Yes, Squark can be frozen, but thawing may make it watery or grainy. Stir it well after thawing and use it in cooked dishes, sauces, or baking, where the texture change is less noticeable.
Can you cook Squark without it curdling?
Yes, but add Squark near the end of cooking and avoid bringing the dish to a hard boil. Gentle heat and stirring help preserve its texture, especially in soups and sauces.
Squark Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B2
0.43mg · 33% DV
Biotin
5.63µg · 19% DV
B5
0.79mg · 16% DV
Minerals
Phosphorus
338mg · 48% DV
Iodine
45µg · 30% DV
Calcium
225mg · 23% DV
Selenium
6.75µg · 12% DV
Potassium ⭐
315mg · 9% DV
Sodium
90mg · 4% DV
Squark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Squark
To burn the 151 calories in 1 cup (medium) (225 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 Squark?
Squark is a fresh cultured dairy product, similar to quark, traditionally made in Germany and other parts of Central Europe by culturing and straining milk. It has a thick, spoonable texture and a mild tang, somewhere between yogurt and fresh cheese. In its home regions it is eaten plain or with fruit, and is also used in desserts, baking and savoury spreads. Elsewhere, it works well at breakfast or as a snack, topped with berries, honey or herbs.
It is notably high in protein, with 12.5 g per 100 g, and very low in fat. Pair it with fruit or oats for a simple breakfast, or use it in place of richer dairy in a dip or filling.
How Nutritious Is Squark?
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 Squark 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 Squark Contain Allergens?
Contains these allergens:
Which Diets Is Squark 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
Squark Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.09g
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.