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Made with protein-rich quark and walnuts.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Walnut Quark (150 g) has 233 calories. That works out to 155 calories per 100 g. It contains 8.3 g of carbs, 18.8 g of protein, 15 g of fat and 1.5 g of fiber. Its 318 mg of Phosphorus covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
233
KCAL / 150G
Carbs
8.3g
· 3% DV
Protein
18.8g
· 38% DV
Fat
15g
· 19% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 31% · Fat 55%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 233 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0.08 g | |
| Sodium | 65 mg | 3% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 1.5 g | 5% |
| Protein | 18.8 g | 38% |
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 serving (medium) | 150 g | 233 kcal |
| 1 tablespoon (small) | 20 g | 31 kcal |
| 30 g | 30 g | 47 kcal |
| 2 tablespoon (medium) | 40 g | 62 kcal |
| 100 g | 100 g | 155 kcal |
| 1 serving (small) | 100 g | 155 kcal |
| ½ cup (small) | 110 g | 171 kcal |
| 1 serving (large) | 200 g | 310 kcal |
| 1 cup (large) | 220 g | 341 kcal |
Calculated from 155 calories per 100 g.
Walnut Quark is quark, a fresh, mild dairy cheese, mixed with chopped walnuts. It can be bought ready-made or prepared at home by stirring walnuts into plain quark; fruit or honey can be added for a sweeter version.
To make Walnut Quark, stir chopped walnuts into plain quark until evenly combined. Add fruit or a little honey for sweetness, or fresh herbs and pepper for a savory version; mix in the walnuts just before serving to keep them crunchy.
Eat Walnut Quark on its own, spread it on bread, or serve it with fresh fruit or oats. It works as a breakfast or snack, and its creamy texture also makes it a useful topping for toast.
Yes, thick Greek yogurt can replace quark, but the mixture will usually taste tangier and may be softer. If the yogurt seems runny, drain it first so the walnuts do not sink into a watery mixture.
Walnut Quark can be either sweet or savory; the plain version is creamy, mildly tangy, and nutty. Pair it with fruit or honey for sweetness, or add herbs and pepper for a savory spread.
Walnut Quark pairs well with sliced apples or pears, berries, and plain bread or toast. For a more filling breakfast, serve it with oats; the mild quark balances the walnuts’ rich, earthy flavor.
Yes, Walnut Quark can be used in fillings or added to some baked dishes, but heating may change quark’s texture and make it grainy. Try it in a small amount first, and avoid prolonged high heat.
Keep homemade Walnut Quark covered in the refrigerator and use it within a few days. The walnuts soften as they sit in the mixture; discard it if it develops an off smell, visible mold, or an unusual appearance.
You can freeze Walnut Quark, but thawing may leave the quark watery or grainy and the walnuts less crunchy. For the best texture, make only what you plan to eat fresh rather than freezing a prepared batch.
Walnut Quark is not one fixed, traditional German recipe, although quark is widely eaten in Germany and is often served with different additions. The walnut version is a simple variation made by mixing walnuts into quark.
Vitamins
B12
0.9µg · 38% DV
B2
0.33mg · 25% DV
B1
0.15mg · 13% DV
B6
0.18mg · 11% DV
Minerals
Phosphorus
318mg · 45% DV
Copper
0.36mg · 40% DV
Manganese
0.78mg · 34% DV
Calcium
156mg · 16% DV
Potassium ⭐
294mg · 9% DV
Sodium
65mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 233 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.
Walnut Quark combines quark, a thick, fresh dairy product popular in Germany and nearby parts of Europe, with chopped walnuts. Quark has a mild tang and a creamy, spoonable texture; the walnuts bring a toasted flavour and a pleasant crunch.
It works for breakfast or a snack, spread on bread or served with fruit, and can also be enjoyed as a simple dessert. In German-speaking regions, quark is often eaten both savoury and sweet; elsewhere, it fits easily into a breakfast bowl or snack plate. It is protein-rich, with 12.5 g per 100 g. Add fresh fruit for a lighter-feeling serving.
Medium
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.95g
MONOUNSATURATED
2.25g
POLYUNSATURATED
10.2g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.