KETO VERDICTMODERATE
Plain quark (~3.5g net carbs per 100g) is a moderate keto choice: high-protein, low-fat, and versatile. Best used in controlled portions and paired with added fats to balance macros.
Is Quark Keto?
Other Dairy
Plain quark (~3.5g net carbs per 100g) is a moderate keto choice: high-protein, low-fat, and versatile. Best used in controlled portions and paired with added fats to balance macros.
- Net carbs (100g)3.5g
- Protein (100g)10g
- Fat (100g)1.2g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.5g
Total Carbs
3.5g
Fiber
0g
Protein
10g
Fat
1.2g
Calories
63
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate carb content (~3.5g/100g) fits keto with portion control
- High protein (~10g/100g) supports muscle maintenance and satiety
- Creamy, yogurt-like texture that’s highly versatile in recipes
- Better carb-to-protein ratio than regular yogurt (choose plain, unsweetened)
- Works well as an ingredient mixed into other dishes to stretch flavor without many carbs
- Concentrated milk proteins deliver a satisfying, smooth base
HEALTH BENEFITS
- Excellent source of complete protein for muscle building and fullness
- Rich in calcium and phosphorus for bone health
- Provides B vitamins (including B12) that support energy metabolism and nerves
- May contain live cultures depending on brand/production
- Lower lactose than some yogurts (tolerance varies by individual)
- Can help increase overall protein intake without adding many carbs
PREPARATION SUGGESTIONS
FRUIT PARFAIT
Layer 1/4 cup quark with a few berries and nuts; add a drizzle of olive oil or a spoon of almond butter for keto-friendly fats.
SMOOTHIE BASE
Blend quark with unsweetened almond milk and vanilla; add protein powder for a creamy, high-protein smoothie.
BAKING INGREDIENT
Swap for part of cream cheese or yogurt in keto baking; adds moisture, tang, and protein to low-carb treats.
CREAMY DIP
Mix with herbs, garlic, lemon, and olive oil for a protein-rich dip for low-carb vegetables.
SAUCE BASE
Whisk with olive oil and herbs as a creamy sauce for veggies or a spread on keto bread.
DESSERT MOUSSE
Combine with heavy cream, cocoa powder, and a keto sweetener for a light, indulgent mousse.