Quark Calories: 67 kcal + 12g Protein per 100g
Plain low-fat quark has 67 calories and 12g protein per 100g. Compare 150g, 200g, and 250g bowls, then check the label for cream, sweetened, or dessert quark.
Quick answer
How many calories are in Quark?
Quark has 67 calories per 100g. A 100g reference has about 67 calories. It is a low-calorie food, with most calories coming from protein.
Assistant-ready answer
Quark Calories and Protein: 100g, 150g, 200g, and 250g
Plain low-fat quark has about 67 calories and 12g protein per 100g in this label-style reference. A 150g bowl is about 101 calories and 18g protein, a 200g bowl is about 134 calories and 24g protein, and a 250g tub is about 168 calories and 30g protein before toppings or sweeteners. USDA branded quark examples vary materially, so use the package label for a specific tub.
| Portion | Calories | Main macro | Use when |
|---|---|---|---|
| 100g reference | 67 kcal | 12g protein | Best database comparison for plain low-fat quark |
| 150g small bowl | 101 kcal | 18g protein | Breakfast bowl or high-protein snack before toppings |
| 200g breakfast bowl | 134 kcal | 24g protein | Larger bowl before oats, honey, fruit, nuts, or granola |
| 250g tub | 168 kcal | 30g protein | Check the label for cream, dessert, sweetened, or skyr-style tubs |
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Source review
Quark Source Review: Low-Fat Dairy Protein, 150g Bowls, and Brand Differences
Reviewed June 2, 2026. This page treats quark as a plain low-fat fresh dairy product and scales the 100g reference into realistic 150g, 200g, and 250g bowls while flagging brand-level USDA FoodData Central variation.
- Calorique lists quark at 67 calories and 12g protein per 100g, which makes it a protein-dense dairy option for a low-calorie breakfast or snack.
- A 150g bowl is about 101 calories and 18g protein; a 250g tub is about 168 calories and 30g protein before fruit, honey, nuts, oats, or sweeteners.
- USDA FoodData Central does not expose one universal quark profile: sampled branded records include Appel Farms quark at 82 calories and 10g protein per 100g, another Appel Farms quark at 91 calories and 11.8g protein per 100g, and Vermont Creamery quark at 143 calories and 7.14g protein per 100g.
- Plain low-fat quark is not the same as cream quark, dessert quark, sweetened quark, skyr, Greek yogurt, or cottage cheese; package labels should override the generic profile.
- Quark contains dairy protein and may contain lactose. Plain quark is normally gluten-free, but flavored packaged products can add thickeners, grains, or mix-ins.
- Treat diabetes, keto, lactose tolerance, and high-protein diet decisions as personal nutrition questions; this page is serving math, not medical advice.
Nutrition caveats
When the Quark Label Matters More Than the Generic Entry
- Use this page for plain low-fat quark. USDA FoodData Central branded quark examples range materially by brand, and cream quark, dessert cups, fruit quark, and skyr-style products can change calories, sugar, and fat.
- Quark contains dairy protein and may contain lactose; lactose-free, gluten-free, and allergen decisions should be made from the product label.
- For diabetes, kidney disease, pregnancy nutrition, food allergy, or medically prescribed diets, treat this as portion math and follow personal clinical guidance.
Practical Portion Guide for Quark
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 100g reference | 67 kcal | 12.0g | 4.0g | 4.0g | 0.2g |
| 150g small bowl | 101 kcal | 18.0g | 6.0g | 6.0g | 0.3g |
| 200g breakfast bowl | 134 kcal | 24.0g | 8.0g | 8.0g | 0.4g |
| 250g tub | 168 kcal | 30.0g | 10.0g | 10.0g | 0.5g |
A realistic quark serving is usually 150-250g. Plain low-fat quark stays lean; sweetened, cream, dessert, and skyr-style tubs can add sugar and fat quickly.
% Daily Value: 100g reference vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 100g reference | % DV |
|---|---|---|---|---|
| Protein | 12g | 24% | 12g | 24% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 4g | 1% | 4g | 1% |
| Total fat | 0.2g | 0% | 0.2g | 0% |
| Sodium | 42mg | 2% | 42mg | 2% |
| Cholesterol | 6mg | 2% | 6mg | 2% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 28 (Low)
How Quark Fits Into a Diet
Plain low-fat quark is useful when you want a high-protein dairy food with modest calories for breakfast bowls, snacks, or savory dips.
Pair quark with berries, banana, oats, whey, nuts, cinnamon, cocoa, or savory herbs depending on whether you need a breakfast bowl, snack, or high-protein dessert.
Quark varies by country and brand. USDA FoodData Central branded examples include lower-fat Appel Farms quark around 82 kcal/100g and richer Vermont Creamery quark around 143 kcal/100g, so labels should override any generic profile.
Plan Around Quark
High-Protein Low-Calorie Foods
Compare plain low-fat quark with yogurt, cottage cheese, eggs, seafood, poultry, tofu, and legumes.
Protein Calculator
Set a daily protein target before turning a quark bowl into a snack or meal.
Keto Diet Guide
Check how low-carb foods like Quark fit within a ketogenic day.
Calorie Calculator
Calculate your daily intake target before choosing serving sizes.
Compare Quark With Similar Dairy
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Quark | 67 kcal | 12g | 4g | 0.2g | 0g |
| Whole Milk | 61 kcal | 3.2g | 4.8g | 3.3g | 0g |
| Greek Yogurt (Plain) | 97 kcal | 9g | 3.6g | 5g | 0g |
| Cheddar Cheese | 402 kcal | 25g | 1.3g | 33g | 0g |
| Mozzarella Cheese | 280 kcal | 28g | 2.2g | 17g | 0g |
| Butter | 717 kcal | 0.9g | 0.1g | 81g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Quark: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories and protein are in 150g of quark?
A 150g bowl of plain low-fat quark is about 101 calories and 18g protein using Calorique's 67-calorie, 12g-protein per 100g reference. USDA FoodData Central branded quark entries vary by brand and fat level, so use the label when your tub lists different calories, protein, sugar, or fat. Add fruit, honey, nuts, oats, chocolate, or granola separately.
How many calories and protein are in a 250g tub of quark?
A 250g tub of plain low-fat quark is about 168 calories and 30g protein before toppings or sweeteners in this reference. Cream quark, dessert quark, sweetened quark, skyr-style tubs, and brand-specific USDA/FDC products can be much higher in sugar or fat.
Is quark the same as Greek yogurt, skyr, or cottage cheese?
No. They are all high-protein dairy options, but texture, lactose, sodium, fat, calories, and protein differ by product. Use this page for plain low-fat quark and compare the label when the product is Greek yogurt, skyr, cottage cheese, cream quark, or a flavored dessert cup.
Is Quark high in protein?
Quark has 12g protein per 100g, which is 24% of the 50g FDA Daily Value. 100g reference supplies about 12.0g, or 24% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a high-protein serving.
How many calories are in Quark?
Quark contains 67 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 48 calories from protein, 16 calories from carbohydrates, and 2 calories from fat; these estimates may not add up exactly to the listed total.
Is Quark good for weight loss?
Yes, Quark is excellent for weight loss with only 67 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Quark?
Quark contains 12g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Quark?
Track Quark by grams when precision matters. A practical starting point is 100g reference, which is about 67 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Quark keto-friendly?
Quark can fit some keto or lower-carb plans when it is plain low-fat quark: this reference has 4g carbs per 100g. Sweetened, fruit, dessert, and cream versions should be checked by label.
Is Quark good for diabetics?
Quark may fit a diabetes meal plan with a listed glycemic index of 28, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Quark?
Calorique's food profile lists vitamins B12, B2, A and minerals including Calcium, Phosphorus for Quark. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Quark?
Calorique standardizes Quark nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Whole Milk
61 cal · 3.2g protein per 100g
Greek Yogurt (Plain)
97 cal · 9g protein per 100g
Cheddar Cheese
402 cal · 25g protein per 100g
Mozzarella Cheese
280 cal · 28g protein per 100g
Butter
717 cal · 0.9g protein per 100g
Heavy Cream
340 cal · 2.1g protein per 100ml
Parmesan Cheese
431 cal · 38g protein per 100g
Skim Milk (Non-fat)
34 cal · 3.4g protein per 100ml