Quark Calories & Nutrition Facts
German fresh dairy product between yogurt and cottage cheese.
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.
Source review
Quark Source Review: Low-Fat Dairy Protein, 150g Bowls, and Brand Differences
Reviewed May 22, 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.
- 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.
- 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 lactose. It is gluten-free as a plain dairy food, but flavored packaged products can add thickeners, grains, or mix-ins.
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; flavored, sweetened, cream quark, and dessert cups can add sugar and fat quickly.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 28 (Low)
How Quark Fits Into a Diet
Low-fat quark is useful when you want a high-protein dairy food with fewer calories than many yogurts, cottage cheese bowls, or dessert-style dairy snacks.
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. German-style low-fat quark, full-fat quark, skyr, Greek yogurt, and cottage cheese should be compared by label when precision matters.
Plan Around Quark
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Quark: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 22, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Quark?
Quark contains 67 calories per 100g serving. This includes 48 calories from protein, 16 calories from carbohydrates, and 2 calories from fat.
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?
Yes, Quark is keto-friendly with only 4g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Quark good for diabetics?
Quark is generally suitable for people with diabetes with a glycemic index of 28. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Quark?
Quark is a good source of vitamins B12, B2, A and minerals including Calcium, Phosphorus. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 22, 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