Quark
A thick, fat-free fresh cheese popular across northern Europe.
Nutrition per 100 g
Standardised to 100 g of quark for fair comparison. Typical serving: 150 g fat-free — 100 kcal per 150 g serving.
| Nutrient | Per 100 g | Per serving (150 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 67 kcal | 100 kcal | 100 kcal |
| Protein | 12 g | 18 g | 18 g |
| Carbohydrate | 4 g | 6 g | 6 g |
| Fat | 0.2 g | 0.3 g | 0.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of quark, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (150 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 2 µg | 3 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0.015 mg | <1% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.023 mg | 0.034 mg | 2% |
| Riboflavin | 0.23 mg | 0.35 mg | 18% |
| Niacin | 0.14 mg | 0.21 mg | <1% |
| Vitamin B6 | 0.016 mg | 0.024 mg | <1% |
| Folate | 9 µg | 13.5 µg | 2% |
| Vitamin B12 | 0.46 µg | 0.69 µg | 19% |
| Choline | 17.9 mg | 26.9 mg | 3% |
| Minerals | |||
| Calcium | 86 mg | 129 mg | 7% |
| Iron | 0.15 mg | 0.23 mg | <1% |
| Magnesium | 11 mg | 16.5 mg | 3% |
| Phosphorus | 190 mg | 285 mg | 15% |
| Potassium | 137 mg | 206 mg | 3% |
| Sodium | 372 mg | 558 mg | 16% |
| Zinc | 0.47 mg | 0.71 mg | 4% |
| Selenium | 9.4 µg | 14.1 µg | 17% |
| Copper | 0.03 mg | 0.045 mg | 3% |
Source: USDA FoodData Central — Cheese, cottage, dry curd
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat quark?
- One of the highest protein-per-calorie dairy foods.
- Works as a low-fat swap for cream or soured cream.
How to include it
- Sweeten with fruit and cinnamon.
- Use instead of soured cream in dips.
Things to consider
- Tart taste takes some getting used to.
- Flavoured pots often add sugar.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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A fresh cheese that is unusually high in protein for its calorie content.
- kcal
- 98
- protein
- 11 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g
Greek Yogurt
Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.
- kcal
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- protein
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- fibre
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per 100 g · Typical serving: 170 g pot (plain, low fat)
Ricotta
A soft whey cheese with 14 g protein per half cup and a mild, creamy texture.
- kcal
- 138
- protein
- 11.4 g
- fibre
- 0 g
per 100 g · Typical serving: 1/2 cup part skim (124 g)
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