Protein in Quark: How Much per 100g and per Portion
Quark provides 14.6g of protein per 100g. It is a very protein-dense food, delivering nearly 20g of protein for every 100 kcal you consume. This makes it an efficient protein source relative to its energy content, with almost 80% of its calories coming directly from protein.
CoFID 12-174 · Cheese, Quark
What the numbers say
- High protein per calorie. Quark provides 19.7g of protein per 100 kcal. This high ratio of protein to energy ranks it 2nd out of 23 egg and dairy foods on this site for protein density.
- Low in fat, sugar and salt. According to UK front-of-pack labelling guidance, quark is rated ‘low’ (green) for fat, saturated fat, sugars, and salt per 100g.
- Mostly protein calories. Protein accounts for 79% of the total energy in quark. The remaining calories come from its 4g of carbohydrates per 100g.
- Fibre content. The national food composition database does not have a determined value for the fibre content of quark.
Quark macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 74 kcal 313 kJ |
4% | – |
| Protein | 14.6g | 29% | – |
| Fat | trace | 0% | low |
| of which saturates | trace | 0% | low |
| Carbohydrate | 4g | 2% | – |
| of which sugars | 4g | 4% | low |
| Fibre | n/a | – | – |
| Salt | 0.11g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in quark by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 14.6g | 74 | 4g | 0g |
| 150g | 21.9g | 111 | 6g | 0g |
| 200g | 29.2g | 148 | 8g | 0g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of quark for 20g or 30g of protein
- To get 20g of protein from quark, you would need to eat 137g, which provides 101 kcal.
- For a larger 30g protein portion, the amount needed is 205g, containing 152 kcal and 8.2g of carbohydrates.
- A 200g portion of quark delivers 29.2g of protein for 148 kcal, making it an efficient way to hit a high protein target with minimal calories.
How it compares with other egg and dairy foods
Within the egg and dairy group, quark ranks 11th out of 23 foods for protein per 100g. Its 14.6g content is identical to scrambled egg and slightly higher than boiled egg (14.1g). However, quark stands out for its protein density. It ranks 2nd in its group for protein per 100 kcal, providing nearly 20g of protein for every 100 kcal. This is significantly higher than boiled or scrambled eggs (around 10g per 100 kcal) and is only surpassed by egg white, which has 25g of protein per 100 kcal.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Quark | 14.6g | 74 | 19.7g |
| Egg White | 10.8g | 43 | 25.1g |
| Boiled Egg | 14.1g | 143 | 9.9g |
| Scrambled Egg | 14.6g | 152 | 9.6g |
| Eggs | 12.6g | 131 | 9.6g |
Quick answers
How much protein is in a 200g pot of quark?
A 200g amount of quark contains 29.2g of protein, 8g of carbohydrates, and 148 kcal.
Is quark a high-protein food?
Yes, quark contains 14.6g of protein per 100g. It is particularly high in protein relative to its calories, with almost 80% of its energy coming from protein.
Is quark fat-free?
The data shows 0.0g of fat and 0.0g of saturated fat per 100g, and it qualifies for a ‘low fat’ green traffic light label under UK guidelines.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.