Short answer: for most people, quark is a healthy food. It is packed with protein, has very little salt and comes in low-fat versions. Numbers differ by brand, so read the label. People with a milk allergy should avoid it.
What is in plain quark?
Here are typical numbers for 100 grams. They come from nutrition databases and shop labels, and they vary between brands:
- Low-fat quark: about 60 to 70 calories, around 12 to 13 grams of protein and well under 1 gram of fat.
- Richer quark: more calories and fat, for example about 100 to 170 calories depending on how much fat or cream is added.
- Salt: very low, because quark is made without added salt. Some sources list only around 40 mg of sodium per 100 grams.
- Calcium: roughly 90 to 150 mg per 100 grams, depending on the product.
- Vitamins: it is a good source of B vitamins, including B12 and riboflavin.
Treat these as a guide only, and check the pack in your hand.
Why do people like it for breakfast and snacks?
Protein helps you feel full for longer. A bowl of quark with fruit is quick, filling and not heavy. It also has roughly double the protein of many Greek yogurts per 100 grams. See quark vs Greek yogurt.
Things to watch out for
- Flavoured quark: fruit and dessert versions can contain a lot of added sugar. Plain quark with fresh fruit is a better choice.
- Full-fat versions: they taste richer but have more calories and saturated fat.
- Milk allergy: quark is made from milk, so it is not safe for people with a milk allergy.
- Lactose: quark still has some milk sugar. Some brands add the lactase enzyme and are labelled lactose-free, so look for that on the pack if you are sensitive.
- Pregnancy and weak immune systems: choose a pasteurised product and follow your doctor’s advice.
Quark compared with other foods
- Quark vs Greek yogurt: both are high in protein, but quark is usually higher.
- Quark vs cream cheese: quark is usually lighter and much higher in protein, while cream cheese is richer and fattier.
- Quark vs cottage cheese: both are fresh cheeses. Quark is smoother, and plain quark has less salt.
Easy ways to eat it
Try quark with berries and a little honey, or mix it with herbs and spread it on bread. You will find more ideas in our quark recipes. New to it? Start with what quark cheese is.
Quick FAQ
Is quark good for weight loss?
It can fit in a balanced diet because it is filling and available in low-fat form. No single food causes weight loss on its own.
Can I eat quark every day?
Many people do. If you have a health condition or a special diet, ask your doctor or a dietitian.
Is quark better than yogurt?
Neither is “better” for everyone. Compare the labels and pick the one you enjoy and that fits your needs.
This page is general information and not medical advice. Also see skyr vs quark. Back to the food section