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Super quark Calories
High-protein cultured dairy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Super quark (200 g) has 134 calories. That works out to 67 calories per 100 g. It contains 7.8 g of carbs, 23 g of protein, 0.4 g of fat and 0 g of fiber. Its 270 mg of Phosphorus covers 39% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Super quark Nutrition Facts
Selected: 1 cup (medium) · 200 g
134
KCAL / 200G
Carbs
7.8g
· 3% DV
Protein
23g
· 46% 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 25% · Protein 73% · Fat 2%
Super quark nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 23 g | 46% |
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 Super quark?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 134 kcal |
| 1 tablespoon (grated) | 15 g | 10 kcal |
| 2 tablespoon (small) | 30 g | 20 kcal |
| 4 tablespoon (medium) | 60 g | 40 kcal |
| 100 g | 100 g | 67 kcal |
| 1 piece (mini) | 100 g | 67 kcal |
| 1 serving (small) | 150 g | 101 kcal |
| 1 pack (whole) | 250 g | 168 kcal |
| 1 serving (large) | 300 g | 201 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Super quark
What is Super quark?
Super quark is a soft, cultured dairy food in the fresh-cheese family. Its thick, smooth texture makes it useful as a spoonable snack, a spread, or an ingredient in both sweet and savoury recipes.
Is Super quark the same as Greek yogurt?
No, Super quark and Greek yogurt are different cultured dairy foods. Quark is a fresh cheese made from cultured milk, while Greek yogurt is strained yogurt; their textures and tanginess can differ, so they may not behave identically in every recipe.
Is Super quark the same as cottage cheese?
No. Super quark is usually smooth and creamy, whereas cottage cheese has distinct curds. Both are fresh dairy foods, but cottage cheese is a closer match when a recipe needs a curdy texture; quark works better when you want a smooth base.
Can Super quark replace cream cheese in recipes?
Sometimes. Super quark can replace cream cheese in dips, fillings, and some baked dishes, but it is generally less rich and may be more tangy. In recipes where cream cheese provides structure, the result may be softer.
Can you bake with Super quark?
Yes, Super quark can go into cheesecakes, pancakes, muffins, and other baked goods. Its moisture and tang can change the final texture, so use it in recipes designed for quark or as a substitute for a similar cultured dairy ingredient.
How can you make Super quark taste less sour?
Mix Super quark with ripe fruit, a little honey, or vanilla to soften its tang in sweet dishes. For a savoury version, herbs, cucumber, garlic, or a pinch of salt can balance the flavour without masking its creamy character.
How do you eat Super quark for breakfast?
Super quark makes an easy breakfast base: top it with fruit and oats, or stir in herbs and serve it with toast and vegetables. Its thick consistency also works well in place of runnier yogurt in a breakfast bowl.
How long does Super quark last after opening?
Keep opened Super quark refrigerated in its closed container and follow the package’s guidance for use after opening. Use a clean spoon each time, and discard it if you notice an unusual smell, mould, or a change in texture.
Can you freeze Super quark?
Yes, but freezing can make Super quark grainy or watery after thawing. Stir it well once defrosted and use it in cooked dishes, baking, or blended sauces, where the texture change is less noticeable.
Does Super quark contain lactose?
Yes, Super quark may contain lactose because it is made from dairy. The amount can vary by product, so people with lactose intolerance should pay attention to their own tolerance and seek personalised advice if needed.
Super quark Vitamins & Minerals
Vitamins
B2
0.44mg · 34% DV
B12
0.8µg · 33% DV
Biotin
6µg · 20% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
270mg · 39% DV
Calcium
240mg · 24% DV
Iodine
24µg · 16% DV
Selenium
6.4µg · 12% DV
Potassium ⭐
310mg · 9% DV
Sodium
84mg · 4% DV
Super quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Super quark
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.
What is Super quark?
Super quark is a higher-protein take on quark, a fresh cultured dairy cheese popular in Germany and other parts of Central Europe. It has a thick, smooth consistency and a mild, slightly tangy flavour, somewhere between yoghurt and soft cheese. In its home region it is often eaten at breakfast or as a snack, with fruit, oats or a little honey; English-speaking readers can use it similarly, or stir in herbs for a savoury spread.
It is high in protein and very low in fat, with 11.5 g of protein per 100 g. Add fruit and nuts for a more substantial bowl, or keep it simple as a quick snack.
How Nutritious Is Super 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 Super 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 Super quark Contain Allergens?
Contains these allergens:
Which Diets Is Super 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
Super quark Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.04g
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.