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Low-Fat Quark Calories
High-protein, low-fat fresh cheese.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-Fat Quark (250 g) has 168 calories. That works out to 67 calories per 100 g. It contains 10 g of carbs, 28.8 g of protein, 0.8 g of fat and 0 g of fiber. Its 40 µg of Biotin covers 133% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Low-Fat Quark Nutrition Facts
Selected: 1 cup (medium) · 250 g
168
KCAL / 250G
Carbs
10g
· 4% DV
Protein
28.8g
· 58% DV
Fat
0.8g
· 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 71% · Fat 4%
Low-Fat Quark nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 95 mg | 4% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
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) | 250 g | 168 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 100 g | 100 g | 67 kcal |
| 1 piece (medium) | 100 g | 67 kcal |
| 1 cup (small) | 150 g | 101 kcal |
| 1 pack (medium) | 200 g | 134 kcal |
| 1 cup (large) | 350 g | 235 kcal |
| 1 pack (large) | 500 g | 335 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, soft cheese made by fermenting milk and draining the curds. It is usually eaten without aging and has a mild, slightly tangy taste. Its texture can range from smooth to lightly grainy, depending on the product.
Is low-fat quark the same as Greek yogurt?
No. Low-fat quark is a fresh cheese, while Greek yogurt is strained yogurt. Quark often has a thicker, more curd-like texture and a milder tang; Greek yogurt tastes more distinctly of yogurt. They can substitute for one another in many recipes, with some change in texture.
How do you eat low-fat quark?
You can eat low-fat quark plain, spoon it over fruit, or mix it with oats and nuts. For a savory snack, stir in herbs, pepper, or chopped cucumber and serve it as a dip or spread.
Can low-fat quark be used in cheesecake?
Yes, low-fat quark works in cheesecake and gives the filling a lighter, less rich texture than cream cheese. Beat it thoroughly with the other ingredients to smooth out any graininess, and follow a recipe designed for quark if you want the filling to set reliably.
Can low-fat quark replace cottage cheese?
Yes, low-fat quark can replace cottage cheese in dips, fillings, and some baking recipes. Quark is usually smoother and tangier, while cottage cheese has distinct curds, so blend the quark if a recipe calls for a smooth cottage-cheese texture.
Can you cook with low-fat quark?
Yes, you can use low-fat quark in cooked dishes, but it may split or turn grainy if boiled or heated quickly. Stir it into sauces or soups near the end of cooking, over low heat, rather than treating it like heavy cream.
How long does low-fat quark last after opening?
Keep opened low-fat quark refrigerated in its sealed tub or a clean, covered container, and follow the package’s use-by guidance. Use a clean spoon each time and discard it if its smell, colour, or texture changes unexpectedly.
Can you freeze low-fat quark?
Yes, low-fat quark can be frozen, but thawing often makes it watery or grainy. Thaw it in the refrigerator and stir it well; the changed texture is less noticeable in cooked dishes, sauces, and baking than when eaten plain.
Why is my low-fat quark grainy?
Low-fat quark can naturally have a slightly grainy texture because it is made from curds. Some brands are smoother than others. Whisk it, blend it, or stir in a little milk or yogurt if you want a creamier consistency.
Can low-fat quark replace sour cream in recipes?
Yes, low-fat quark can replace sour cream in dips, dressings, and cold toppings, though it is thicker and less rich. Thin it with a little milk or lemon juice and season it to taste; avoid boiling it in a hot sauce, where it may separate.
Low-Fat Quark Vitamins & Minerals
Vitamins
Biotin
40µg · 133% DV
B2
0.9mg · 69% DV
B12
1µg · 42% DV
B5
1.5mg · 30% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
225mg · 32% DV
Calcium
225mg · 23% DV
Iodine
25µg · 17% DV
Potassium ⭐
325mg · 10% DV
Sodium
95mg · 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 168 calories in 1 cup (medium) (250 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 cheese, made by fermenting milk and draining it to a thick, smooth consistency. It is especially familiar in Germany and parts of Central and Northern Europe. Its flavour is mild with a gentle tang, and it is thicker than yoghurt. It can be eaten at breakfast with fruit or oats, stirred into a sweet bowl with a little honey, or seasoned with herbs as a savoury spread. In places where it is less common, it works much like a versatile fresh cheese.
Low-fat quark is notable for its high protein and very low fat content: 100 grams provides 11.5 grams of protein and 0.3 grams of fat. If you find it too dense, loosen it with a little milk; fruit or whole grains make an easy, more substantial pairing.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-Fat Quark Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.