Published by Saura ·
Quark nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 59 kcal and 9.8 g protein. Reference food and preparation: plain quark, less than 0.5% fat. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of quark (plain quark, less than 0.5% fat) supplies about 89 kcal, 14.7 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Quark: nutrition per 100 g and example portion
Reference preparation: plain quark, less than 0.5% fat. The exact source name is “Quark, <0.5% fat” (Fineli food 622). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
Scroll sideways to see all columns. With a keyboard, focus the table and use the arrow keys.
| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 59 kcal | 89 kcal |
| Protein | 9.8 g | 14.7 g |
| Available carbohydrate (excludes fiber) | 3 g | 4.5 g |
| Fat | 0.4 g | 0.6 g |
| Saturated fat | 0.1 g | 0.2 g |
| Fiber | 0 g | 0 g |
How to weigh quark
This is plain low-fat quark, not a whipped dessert or flavored protein pudding. Weigh the amount taken from the tub. Products sold as fromage frais, skyr or Greek yogurt can look similar but need their own labels.
Calculate your own quark portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 59.3 × 1.5 = 88.95 kcal, displayed as approximately 89 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as plain quark, less than 0.5% fat; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Quark's thick texture makes it useful in bowls and sauces. Count fruit, honey, cream and granola separately. A low-fat base does not determine the energy of the completed dessert, and dairy-free alternatives may have a different protein content.
Meal ideas using quark
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Mix quark with raspberries and a measured portion of oats.
- Use quark and herbs as a potato topping, including any oil or mayonnaise added.
Compare other dairy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
Scroll sideways to see all columns. With a keyboard, focus the table and use the arrow keys.
| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Plain yogurt | plain yogurt, 2.5% fat | 54 kcal | 3 g | 0 g |
| Skim milk | skim milk, fortified Finnish reference | 34 kcal | 3.1 g | 0 g |
| Cottage cheese | plain cottage cheese, 2–5% fat reference | 92 kcal | 15.8 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Dairy nutrition: compare foods and portionsCompare dairy calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Plain yogurt nutrition: calories, protein and portion sizesPlain yogurt (2.5% fat): about 54 kcal and 3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Skim milk nutrition: calories, protein and portion sizesSkim milk (0.1 g fat/100 g): about 34 kcal and 3.1 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Cottage cheese nutrition: calories, protein and portion sizesCottage cheese (2 g fat/100 g): about 92 kcal and 15.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- How to read a nutrition label without mixing up serving sizesCompare per-serving and per-100 g labels, calculate the amount you eat, and understand why US total carbohydrate differs from Fineli available carbohydrate.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
- High-protein breakfasts you can build from everyday foodBuild a high-protein breakfast with yogurt, eggs, tofu, oats or beans. Compare practical portions, prep choices and simple ways to add fiber.
- Protein pancakesEasy protein pancakes made with Greek yogurt, oats, egg and banana, no protein powder needed. One serving has about 27 g of protein and 370 calories.
- High-protein snacksFind 15 high-protein snack ideas, from Greek yogurt and eggs to tofu and edamame. Compare measured portions and learn what to check on the label.
- High-protein foodsCompare 20 high-protein foods per practical serving, including chicken, fish, eggs, Greek yogurt, tofu, lentils, beans and seeds.
Frequently asked questions
How many calories are in 150 g of quark?
This plain quark, less than 0.5% fat reference supplies about 89 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of quark matter?
Quark's thick texture makes it useful in bowls and sauces. Count fruit, honey, cream and granola separately. A low-fat base does not determine the energy of the completed dessert, and dairy-free alternatives may have a different protein content.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 622: Quark, <0.5% fat
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 33162: Yoghurt, plain, 2.5% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 606: Milk, 0% fat, i ug added vitamin d
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 649: Cottage cheese, 2-5% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.