How Many Calories in Quark? Nutrition Facts & Macros
One serving of quark (150g) has 99 calories
Protein 15g · Carbs 6.4g · Fat 1.5g
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 85% water.
276 kJ · per 100g · Water: 85 g
Calorie Calculator: Quark (Low-Fat)
150 g Quark (Low-Fat) contains 99 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (150g) | 99 kcal | 15g | 6.4g | 1.5g |
| 1 container (250g) | 165 kcal | 25g | 10.8g | 2.5g |
| 1 tablespoon (15g) | 10 kcal | 1.5g | 0.6g | 0.2g |
| 100 grams | 66 kcal | 10g | 4.3g | 1g |
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Quark (Low-Fat) — Nutrition Facts
| Quark (Low-Fat) | per 100g |
|---|---|
| Calories | 66 kcal |
| Protein | 10 g |
| Fat | 1 g |
| Carbs | 4.3 g |
| Saturated Fat | 0.6 g |
| Monounsaturated Fat | 0.2 g |
| Polyunsaturated Fat | 0 g |
| Cholesterol | 2 mg |
| Fiber | 0 g |
| Sugar | 4.3 g |
| Sodium | 34 mg |
| Potassium | 150 mg |
| Calcium | 125 mg |
| Magnesium | 13 mg |
| Phosphorus | 145 mg |
| Iron | 0 mg |
| Zinc | 0.6 mg |
| Selenium | 4 mcg |
| Vitamin A | 4 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0 mg |
| Riboflavin (B2) | 0.18 mg |
| Niacin (B3) | 0.1 mg |
| Vitamin B6 | 0.05 mg |
| Folate | 26 mcg |
| Vitamin B12 | 0.8 mcg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Water | 85 g |
Source: Matvaretabellen — the Norwegian Food Composition Table, 2026 (01.036) · Data verified September 2026
Variations
Low-fat quark (Magerquark)
Low-fat quark (Magerquark) — 66 kcal per 100g — the base version and best for protein-to-calorie ratio. 10g protein, 1g fat, 4.3g 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 66 kcal per 100 g, quark offers an excellent protein-to-calorie ratio. It provides 10 g of protein with only 1 g of fat and 4.3 g of carbohydrates per 100 g. A serving (~150 g, ~99 kcal) delivers 15 g of protein — keeping hunger at bay for hours. The very low 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 has 4.3 g of carbohydrate per 100 g and no fibre, so all of it is net. One serving (~150 g) has approximately 6.5 g of net carbs — manageable within a daily keto budget. Plain low-fat quark has only 1 g of fat per 100 g, though, which is low for keto. Pair it with nuts, seeds, or nut butter for a balanced 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 99 calories. Per 100g, it has 66 calories — slightly less than skyr (70 kcal) and well below 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 10g of protein per 100g — more than Greek yogurt (9g) and close to skyr (11g). One serving (150g) provides 15g of protein. The protein-to-calorie ratio (10g per 66 kcal) makes quark one of the better 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: 66 kcal, 10g protein, 4.3g carbs, 1g fat per 100g. Greek yogurt: 97 kcal, 9g protein, 3.98g carbs, 5g fat. Quark has 11% more protein and 32% fewer calories, mainly because it carries so little fat. 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 66 kcal per 100g and 10g of protein, it has an excellent protein-to-calorie ratio. One serving (150g, ~99 kcal) delivers 15g of protein — keeping you full for hours. The very low fat content means almost all calories come from protein. Avoid flavored varieties with added sugar.
Quark vs skyr — what's the difference?
Quark: 66 kcal, 10g protein, 4.3g carbs, 1g fat per 100g. Skyr: 70 kcal, 11g protein, 6.05g carbs, 0.2g fat. The two are close cousins — high protein, very little fat. Skyr has slightly more protein (11g vs 10g); quark has slightly fewer calories (66 vs 70) and fewer carbs (4.3g vs 6.05g). Quark is a Central European fresh cheese, skyr an Icelandic one. Both are excellent protein sources.
Is quark keto-friendly?
Quark has 4.3g of carbohydrate per 100g and no fibre, so all of it counts as net carbs. One serving (150g) has about 6.5g — manageable within a daily keto budget. Low-fat quark has only 1g of fat per 100g, though, which is low for keto: pair it with nuts, seeds, or nut butter for a balanced meal. Full-fat quark (~5g fat, ~110 kcal) is a better fit.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Quark (Low-Fat) | 66 | 10g | 4.3g | 1g |
| Skyr (Icelandic Yogurt) | 69.98 | 11g | 6.05g | 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 66 kcal per 100g with 10g of protein — 11% more protein and 32% fewer calories than Greek yogurt. With only 1g of fat, it is a staple of German, Polish, and Nordic fitness nutrition.
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