Fat-Free Quark
The secret weapon of athletes and dieters in Germany and the Netherlands (magere kwark): a soft fresh cheese with a texture like thick Greek yoghurt but packed with pure protein (casein) and no fat. Its carbohydrate is very low and the glycemic index does not apply.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An ideal bowl for breakfast or before bed; slowly absorbed casein protein feeds the muscles and gives rock-solid fullness for hours through the night.
Best preparation methods
Mix it with a few blueberries, a pinch of cinnamon and half a spoon of chia seeds for a luxurious, creamy protein dessert without fat or free sugars.
Important Nutritional Note
Fat-free quark provides about 11 to 12 grams of pure protein per 100 grams with very few calories; one of the best foods to support fat loss, an athletic build and steady glucose.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 52 kcal | 78 kcal |
| Protein | 11 g | 16.5 g |
| Carbohydrate | 3.5 g | 5.2 g |
| Available carbohydrate | 3.5 g | 5.2 g |
| Fat | 0.2 g | 0.3 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 21.2 g of protein per 100 kcal, ranking 1 of 9 in Dairy & cheese (highest first).
Related foods from the same family:
Frequently asked questions
Is Fat-Free Quark good for weight loss?
Yes. Fat-Free Quark is very low in calories (52 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Fat-Free Quark affect blood sugar?
Fat-Free Quark contains only 3.5 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Fat-Free Quark?
A typical 150 g portion of Fat-Free Quark provides about 78 kcal, 16.5 g protein, 5.2 g carbohydrate, 0.3 g fat and 0 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.