How Many Calories in Quark? Nutrition Facts & Macros
One serving of quark (150g) has 101 calories
Protein 18g · Carbs 6g · Fat 0.3g
Quark is a traditional Central European fresh dairy product made by warming soured milk until it curdles, then straining the whey. Extremely popular in Germany (as Magerquark), Poland (twarog), and the Nordic countries (kvarg), it delivers an outstanding protein-to-calorie ratio that rivals skyr. Quark has a smooth, spoonable texture thicker than yogurt but softer than cream cheese, making it equally at home in smoothies, cheesecakes, or eaten plain with berries. Low-fat quark is about 83% water.
280 kJ · per 100g · Water: 83 g
Calorie Calculator: Quark (Low-Fat)
150 g Quark (Low-Fat) contains 101 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (150g) | 101 kcal | 18g | 6g | 0.3g |
| 1 container (250g) | 168 kcal | 30g | 10g | 0.5g |
| 1 tablespoon (15g) | 10 kcal | 1.8g | 0.6g | 0g |
| 100 grams | 67 kcal | 12g | 4g | 0.2g |
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Quark (Low-Fat) — Nutrition Facts
| Quark (Low-Fat) | per 100g |
|---|---|
| Calories | 67 kcal |
| Protein | 12 g |
| Fat | 0.2 g |
| Carbs | 4 g |
| Fiber | 0 g |
| Sugar | 4 g |
| Sodium | 40 mg |
| Potassium | 150 mg |
| Magnesium | 10 mg |
| Phosphorus | 120 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Manganese | 0 mg |
| Water | 83 g |
Source: USDA FoodData Central (FDC ID: 2440192) · Data verified April 2026
Variations
Low-fat quark (Magerquark)
67 kcal per 100g — the base version and best for protein-to-calorie ratio. 12g protein, 0.2g fat, 4g carbs. Nearly all calories come from protein. A staple of German, Polish, and Nordic fitness nutrition.
Full-fat quark
About 110 kcal per 100g with ~5g fat. Creamier and richer than low-fat, while still providing high protein (~10g). Better suited for keto diets due to higher fat content. Popular for cheesecakes and desserts.
Flavored quark (fruit/vanilla)
About 95 kcal per 100g with ~8g sugar (including added sugar). Protein stays around 9–10g. Convenient flavored option, but the added sugar increases carbs to ~10g per 100g. For fewer carbs and more protein, choose plain and add your own berries or vanilla extract.
Cooking quark (Spätzlequark)
About 80 kcal per 100g with ~2g fat. Used primarily for baking (cheesecakes, pastries) and cooking (sauces, dumplings). Slightly higher fat than Magerquark for better texture in baked goods. Protein around 10–11g per 100g.
Dietary Perspectives
For Weight Loss
At just 67 kcal per 100 g, quark offers an outstanding protein-to-calorie ratio. It provides 12 g of protein with only 0.2 g of fat and 4 g of carbohydrates per 100 g. A serving (~150 g, ~101 kcal) delivers 18 g of protein — keeping hunger at bay for hours. The virtually zero fat content means almost all calories come from protein. Choose plain over flavored to avoid added sugars. Quark is a staple of German, Polish, and Nordic fitness nutrition for good reason.
For Keto
Quark is moderately keto-friendly with 4 g of net carbs per 100 g (4 g total carbohydrates, 0 g fiber). One serving (~150 g) has approximately 6 g of net carbs — manageable within a daily keto budget. However, plain low-fat quark has only 0.2 g of fat per 100 g, which is very low for keto. Pair it with nuts, seeds, or nut butter for a balanced keto meal. Full-fat quark (~5 g fat, ~110 kcal) is a better fit for keto. Avoid flavored varieties which can have 10+ g of sugar.
Frequently Asked Questions
How many calories are in quark?
One serving (150g) of plain low-fat quark contains approximately 101 calories. Per 100g, it has 67 calories — slightly more than skyr (62 kcal) but significantly less than Greek yogurt (97 kcal). Full-fat quark has about 110 kcal per 100g, and flavored quark about 95 kcal per 100g due to added sugar.
How much protein is in quark?
Quark contains 12g of protein per 100g — more than Greek yogurt (9g) and slightly more than skyr (11g). One serving (150g) provides 18g of protein. The exceptional protein-to-calorie ratio (12g per just 67 kcal) makes quark one of the best protein sources in the dairy aisle, which is why it is a staple in German and Nordic fitness nutrition.
Quark vs Greek yogurt — what's the difference?
Quark: 67 kcal, 12g protein, 4g carbs, 0.2g fat per 100g. Greek yogurt: 97 kcal, 9g protein, 3.98g carbs, 5g fat. Quark has 33% more protein and 31% fewer calories, mainly because it is virtually fat-free. Greek yogurt is strained yogurt, while quark is technically a fresh acid-set cheese. Quark has a smoother, creamier texture and milder flavor.
Is quark good for weight loss?
Quark is one of the best dairy products for weight loss. With only 67 kcal per 100g and 12g of protein, it has an outstanding protein-to-calorie ratio. One serving (150g, ~101 kcal) delivers 18g of protein — keeping you full for hours. The virtually zero fat content means almost all calories come from protein. Avoid flavored varieties with added sugar.
Quark vs skyr — what's the difference?
Quark: 67 kcal, 12g protein, 4g carbs, 0.2g fat per 100g. Skyr: 62 kcal, 11g protein, 3.8g carbs, 0.2g fat. Both are very similar — high protein, virtually no fat. Quark has slightly more protein per 100g (12g vs 11g) but also slightly more calories (67 vs 62). Quark is a Central European fresh cheese, while skyr is an Icelandic fresh cheese. Both are excellent protein sources.
Is quark keto-friendly?
Quark is moderately keto-friendly with 4g of net carbs per 100g. One serving (150g) has 6g of net carbs — manageable within a daily keto budget. However, low-fat quark has only 0.2g of fat per 100g, which is very low for keto. Pair it with nuts, seeds, or nut butter for a balanced keto meal. Full-fat quark (~5g fat, ~110 kcal) is a better fit for keto.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Quark (Low-Fat) | 67 | 12g | 4g | 0.2g |
| Skyr (Icelandic Yogurt) | 62 | 11g | 3.8g | 0.2g |
| Greek Yogurt (Whole Milk) | 97 | 9g | 3.98g | 5g |
| Cottage Cheese | 98 | 11.12g | 3.38g | 4.3g |
| Cream Cheese | 350 | 6.15g | 5.52g | 34.44g |
per 100g
Quark has just 67 kcal per 100g with an impressive 12g of protein — 33% more protein and 31% fewer calories than Greek yogurt. With only 0.2g of fat, it is a staple of German, Polish, and Nordic fitness nutrition.
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