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Low-fat quark Calories
High-protein, very low-fat dairy product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-fat quark (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.
Low-fat quark Nutrition Facts
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%
Low-fat quark nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| 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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How Many Calories in 1 Cup of Low-fat quark?
| 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 cup (large) | 250 g | 168 kcal |
| 1 pack (medium) | 250 g | 168 kcal |
| 1 serving (large) | 300 g | 201 kcal |
Calculated from 67 calories per 100 g.
Frequently Asked Questions About Low-fat quark
What is low-fat quark?
Low-fat quark is a fresh dairy product made by culturing and curdling milk with much of its fat removed. It is thick and mildly tangy, with a texture between smooth yogurt and fresh cheese.
What does low-fat quark taste like?
Low-fat quark tastes mild, milky, and slightly tangy. Its low fat content makes it less rich than cream cheese, while its neutral flavor works well with fruit and honey or with herbs and savory seasonings.
How do you eat low-fat quark?
Low-fat quark can be eaten sweet or savory, straight from the tub. Stir it with fruit or honey for breakfast, or mix it with herbs, garlic, and seasoning to make a thick dip or sandwich spread.
What is the difference between low-fat quark and Greek yogurt?
Low-fat quark is a cultured fresh cheese, while Greek yogurt is fermented yogurt that has been strained. Quark is usually thicker and less tangy, so it holds its shape well in fillings and baking.
Can you use low-fat quark instead of cottage cheese?
Yes, low-fat quark can replace cottage cheese in many recipes, but the result will be smoother and less lumpy. It works particularly well in dips, baking, and fillings; drain it first if a recipe needs a firmer texture.
Can you bake with low-fat quark?
Yes, low-fat quark works in cheesecakes, pancakes, and baked fillings. It adds moisture and a mild tang, but its low fat content can make baked goods less rich than versions made with full-fat cream cheese.
Can low-fat quark replace ricotta in recipes?
Yes, low-fat quark can replace ricotta in many fillings and baked dishes, though it is often tangier and denser. If the recipe needs a delicate, creamy texture, beat the quark until smooth before mixing it with other ingredients.
Can you freeze low-fat quark?
Yes, you can freeze low-fat quark, but it may separate and become grainy after thawing. Thaw it in the refrigerator, stir it well, and use it in cooked dishes or baking rather than serving it plain.
How long does low-fat quark last after opening?
Keep opened low-fat quark covered in the refrigerator and follow the storage directions on its package. Discard it if you notice mold, an unusual smell, or a marked change in color or texture.
Does low-fat quark contain lactose?
Yes, low-fat quark can contain lactose because it is made from milk. People with lactose intolerance may find it causes symptoms; lactose-free quark is an alternative, and a clinician can advise if tolerance is uncertain.
Low-fat quark Vitamins & Minerals
Vitamins
B2
0.56mg · 43% DV
B12
0.8µg · 33% DV
B5
0.9mg · 18% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
320mg · 46% DV
Calcium
190mg · 19% DV
Iodine
24µg · 16% DV
Selenium
6µg · 11% DV
Potassium ⭐
300mg · 9% DV
Sodium
90mg · 4% DV
Low-fat quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat 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 Low-fat quark?
Low-fat quark is a fresh cultured dairy product, made by fermenting and draining milk, and is especially familiar in Germany and neighbouring parts of Central Europe. It has a mild tang, a thick, moist consistency and can be smooth with a faintly grainy texture. In its home region, it is commonly served with fruit or muesli, stirred with herbs as a savoury accompaniment, or spread on bread; elsewhere, it works well in breakfast bowls and dips. With 12 g of protein and just 0.2 g of fat per 100 g, it is a protein-rich choice with very little fat. Pair it with berries, oats or fresh herbs, depending on whether you prefer a sweet or savoury serving.
How Nutritious Is Low-fat 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 Low-fat 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 Low-fat quark Contain Allergens?
Contains these allergens:
Which Diets Is Low-fat quark Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Low-fat quark Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.