Quark: What Nutritional Benefits Does It Provide?

There are numerous dairy products, some of which are less well-known as others. Quark falls into this lesser-known category.

Quark is a relatively obscure dairy product with an excellent nutritional profile. While it is quite common in Europe, it can be somewhat more difficult to find in the United States, though it is available.

This article explains what quark is and explores its complete nutritional profile, its potential benefits, and ways to use it.

What Is Quark?

Before we examine its nutritional profile, some of you might not be familiar with quark, so here’s a quick overview.

Quark is a thicky and creamy fresh cheese with a slightly tangy flavor. This slight tangy taste arises from the process of adding lactic acid bacteria to milk, which causes the milk to acidify and thicken into a dense, paste-like texture (1).

You can see how quark looks in the image below:

Due to the relatively mild flavor of quark, a wide variety of flavored quark products are available.

Much of the quark on store shelves is made from fat-free milk, which means it contains no fat while providing a significant amount of protein.

Key point: Quark is made by acidifying milk with lactic acid bacteria. It has a very thick texture and a slightly tangy flavor.

What is the Nutritional Profile of Quark?

Now that we know what quark is, what does it offer nutritionally?

Let’s find out. Below is the complete nutritional profile for a 220-gram cup serving of fat-free quark, based on data from the CoFID database (2).

Nutrient	Amount	% Daily Value
Calories	164 kcal
Carbohydrates	8.8 g	3.2 g
Fiber	0 g	0%
Sugars	8.80 g
Fat	0 g	0%
Saturated	0 g
Monounsaturated	0 g
Polyunsaturated	0 g
Protein	32.12 g	64.2%
Cholesterol	2.20 mg	0.7%

As we can see, a 220-gram cup serving of quark provides 164 calories, a small amount of carbohydrate, and over 30 grams of protein – a significant protein provision.

Vitamins

Vitamin	Amount	% Daily Value
Choline	6.60 mcg	1%
Folate, DFE	99 mcg	25%
Thiamin (B1)	0.09 mg	8%
Riboflavin (B2)	0.66 mg	51%
Niacin (B3)	0.44 mg	3%
Pantothenic acid (B5)	0.97 mg	19%
Vitamin B6	0.18 mg	11%
Vitamin B12	1.54 mcg	64%
Vitamin A, RAE	4.40 mcg	1%
Vitamin C	2.20 mg	2%
Vitamin D	0 mg	0%
Vitamin E	0 mg	0%
Vitamin K	0 mg	0%

As highlighted in the table, quark is an excellent source of B vitamins, offering particularly high levels of folate, pantothenic acid, riboflavin, and vitamin B12.

Minerals

Mineral	Amount	% Daily Value
Calcium	264 mg	20%
Copper	0.13 mg	14%
Iron	0 mg	0%
Magnesium	24.20 mg	6%
Manganese	0 mg	0%
Phosphorus	440 mg	35%
Potassium	308 mg	7%
Selenium	0 mcg	0%
Sodium	99 mg	4%
Zinc	1.98 mg	18%

Like many dairy products, quark is also an excellent source of calcium and phosphorus. Additionally, it provides moderate amounts of copper, magnesium, potassium, and zinc.

Potential Benefits

In the following section, we’ll explore some of the potential benefits quark can offer, based on its nutritient profile and findings from scientific studies.

1) Rich Source of Protein

Quark is an excellent choice for anyone looking to increase their protein intake. It is one of the most protein-dense dairy products available.

Compared to other types of cheese, quark is among the most protein-rich options.

The table below shows the relative protein density, expressed as the percentage of calories derived from protein, for quark compared to several other high-protein dairy products: skim milk, Cheddar cheese, and low-fat Greek yogurt (2, 3, 4, 5);

Food name	Protein per 100g	Calories per 100g	Calories from protein	Protein density %
Quark	14.6 g	75 kcal	58 kcal	77%
Cheddar cheese	23.3 g	409 kcal	93 kcal	23%
Skim milk	3.43 g	34 kcal	14 kcal	41%
Low-fat Greek yogurt	10.2 g	67 kcal	41 kcal	61%

As the table demonstrates, 77% of the calories in quark come from protein. This percentage easily surpasses the protein density of low-fat Greek yogurt, skim milk, and Cheddar cheese.

In other words, consuming quark allows people to significantly increase their protein intake without adding many extra calories to their diet.

This low energy-density makes quark an excellent protein-rich option for:

• Anyone aiming to lose weight or follow an energy-restricted diet.
• People seeking additional protein without adding excessive calories or gaining weight.

For more on protein-rich dairy foods, see this comprehensive guide to whey protein.

Key point: Quark is an excellent source of protein, offering 14.6 grams per 100 grams for only 75 calories.

2) Low In Lactose

Although quark contains lactose (milk sugar), it has a much lower concentration than many other dairy products do. For example, milk contains around 5 grams of lactose per 100 grams (6), and low-fat yogurt contains provides about 7 grams of lactose per 100 grams (7).

In comparison, quark contains only three grams of lactose per 100 grams (2, 8).

Researchers suggest that many individuals with lactose intolerance may tolerate up to around 12 grams of lactose in one go (9, 10). In this context, “tolerate” means being able to consume lactose without experiencing side effects or only experiencing very mild symptoms.

For such individuals, quark could be a better dietary option than milk or yogurt. However, individuals with more severe lactose intolerance should still exercise caution about consuming quark.

As always, it is important for individuals with lactose intolerance to discuss any dietary changes with their healthcare provider.

Key point: Quark may be better tolerated than milk and yogurt by people with lactose intolerance.

3) Quark Significantly Increases Muscle Protein Synthesis In Older Adults

Older adults generally experience lower rates of muscle protein synthesis compared to younger adults (11, 12). In other words, their bodies have a less significant response to protein intake in terms of building and maintaining lean muscle.

However, research has shown that large, timely doses of high-quality protein can enhance muscle protein sunthesis rates in older adults. This effect has been demonstarted with protein powder supplements such as whey protein (13, 14, 15).

As a dairy product with high protein content, quark has also been studied for its potential ability to promote muscle protein synthesis. A randomized controlled trial published in 2023 investigated whether quark could increase muscle protein synthesis rates in older adults (16).

This study evaluated the impact of a 30-gram dose of protein from quark in 14 young (18-35 y) male adults and 15 older (65-85 y) male adults. Notably, muscle protein synthesis rates did not differ between older and younger participants. This indicates that quark intake in older adults led to muscle protein synthesis rates comparable to those observed in younger adults.

Key point: Older male adults consuming 30 grams of protein from quark experienced muscle protein synthesis rates similar to those seen in young male adults.

4) May Enhance Satiety and Help Control Appetite

Satiety refers to how satisfied we feel after eating without desiring to eat further. On this note, research consistently shows that protein-rich foods (and diets) can improve levels of satiety, and may thus help to control food intake (17, 18, 19, 20).

With its significant protein density, quark is a very filling and satiating food choice.

Also, for anyone trying to lose weight, quark is an excellent option as a replacement for higher calorie or flavored sugary yogurts.

Key point: Quark may help to promote satiety and better appetite control.

5) A Rich Source of Important Nutrients

Despite being relatively low in calories, quark offers a broad range of vitamin and minerals.

Furthermore, quark offers a particularly good source of the following nutrients.

• Protein
• Calcium
• B vitamins
• Phosphorus

These nutrients all have a shared, vital role in skeletal health and strengthening bone. B vitamins are also crucial for energy metabolism, amongst their other functions (21, 22).

Key point: Quark offers a wide range of beneficial vitamins and minerals, including high levels of several nutrients that are important for bone health.

6) Rich Source of Calcium

Like other types of cheese, calcium is a standout nutrient in quark with 264 mg of calcium per 220-gram cup serving (2).

The reference daily intake (RDI) for calcium ranges from 1000 mg to 1200 mg depending on age and gender (23).

Calcium has many crucial roles in the human body, and it is particularly important for maintaininghealthy bones (24).

Key point: Quark provides a substantial amount of dietary calcium.

7) Potential Anti-Inflammatory and Digestive Benefits

Over recent years, increasing amounts of research have shown that lacto-fermented dairy products may have digestive benefits (25, 26). The most common strain of bacteria used to produce quark is Lactococcus lactis (L. lactis) (27).

In initial trials using cell cultures, this bacteria had anti-inflammatory effects on intestinal diseases such as inflammatory bowel disease and colitis (28, 29).

However, such studies are relatively weak evidence and do not translate to the bacteria having the same effect in humans. Actual human trials are necessary to confirm such effects.

Interestingly, though, a randomized controlled trial involving 114 human patients showed that supplementing with L. lactis alleviated birch allergy symptoms (30).

Key point: The live bacteria cultures in quark may have some potential health benefits.

Simple Ideas For How To Use Quark

So, you have a tub of quark but aren’t quite sure what to do with it?

Here are some quick and simple quark ideas:

• Mix with fruit and nuts: Add a handful of berries and nuts to a bowl of quark for a healthy, nutritious snack.
• Add it to a soup: For a creamy and delicious texture, try adding quark to your favorite soup recipe. Doing this will also have the added benefit of increasing the protein content.
• Make a dip: Add the quark to a blender or food processor, add some chopped chives, garlic, onion, salt, and pepper and blend.
• Use it in a curry: Most kinds of dairy (such as butter, ghee, cream, and yogurt) work well in curries. Quark is very suitable too, and it gives a creamier texture to any curry.
• Make a mousse: Melt some dark chocolate in a pan, whisk in one egg yolk, and then add the quark and a sweetener if desired. Mix well and refrigerate before serving.
• Just eat it with a spoon: Quark can be a quick, healthy, and high-protein snack. It tastes great by itself, and it makes an easy on-the-go option too. There are many flavored options for those who prefer a particular taste.

Key point: Quark is very versatile, and it pairs well in combination with a wide range of foods.

Final Thoughts

Quark is one of the most nutritious dairy foods money can buy, and it is an excellent source of protein, vitamins, and minerals.

With its impressive versatility, quark can be a convenient and healthy addition to any diet.

For more on cheese, see this guide to some of the most popular types.