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Yogurt or quark Calories
Source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Yogurt or quark Nutrition Facts
Selected: 100 g
67
KCAL / 100G
Carbs
4.2g
· 27%
Protein
7.5g
· 48%
Fat
1.7g
· 25%
Fiber
0g
Yogurt or quark Vitamins & Minerals
Vitamins
B2
0.26mg · 20% DV
B12
0.45µg · 19% DV
Biotin
3.2µg · 11% DV
B5
0.38mg · 8% DV
Minerals
Iodine
22µg · 15% DV
Phosphorus
105mg · 15% DV
Calcium
135mg · 14% DV
Zinc
1mg · 9% DV
Yogurt or quark Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt or 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 Yogurt or quark Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt or 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
Yogurt or quark Fat Profile
SATURATED
1.05g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt or quark
Yogurt or quark — Frequently Asked Questions
What is the main difference between yogurt and quark?
Yogurt is made by fermenting milk with bacterial cultures, while quark is a fresh cheese with a thicker, denser texture. Quark is often more spoonable and mild, whereas yogurt may be more fluid and tangy.
Will yogurt or quark split when heated?
They can separate or curdle with high heat, especially if boiled for a long time. Stir them in at the end of cooking or warm them gently for smoother soups and sauces.
Do yogurt and quark always contain live cultures?
Many yogurts are made with live cultures, but processing and heat treatment can affect whether cultures remain active. Quark may also be cultured, so check the label for a live or active cultures claim if that matters to you.
How should yogurt or quark be stored after opening?
Keep it refrigerated, tightly covered, and use it within the time stated on the package. Discard it if it develops mold, an unpleasant odor, fizzing, or an unusual color.
Can yogurt or quark be frozen?
Yes, but freezing often changes the texture, causing separation or graininess after thawing. Thawed yogurt or quark is usually best used in smoothies, baking, or cooked dishes rather than eaten plain.
Can people with lactose intolerance eat yogurt or quark?
Some people tolerate yogurt better than milk because fermentation can reduce some lactose, but tolerance varies widely. Start with a small amount or choose a lactose-free product; neither is suitable for a milk allergy.
Is yogurt or quark a good food after exercise?
Their protein content can make them a convenient post-workout snack or meal component. Pairing one with fruit, oats, or another carbohydrate source can make the meal more useful when energy replacement is needed.
Is it bad to eat yogurt or quark at night?
For most people, eating either at night is not inherently a problem. Those prone to reflux or indigestion may feel better avoiding a large serving immediately before lying down.
Does adding fruit to yogurt or quark reduce its nutritional value?
No, adding fresh fruit does not remove the protein from yogurt or quark. Whole fruit adds flavor and variety; it is generally a better everyday choice than heavily sweetened fruit toppings.
Should you pour off the liquid on top of yogurt?
No. The clear liquid is usually whey that has naturally separated and can be stirred back in. However, mold, off smells, or major color changes are signs to discard the product rather than simply mix it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.