KETO VERDICTMODERATE
Plain quark (~4.6g 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
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). Curated estimate; estimated values.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
4.6gnet carbs in your portion
- Total carbs
- 4.6g
- Fiber
- 0g
- Protein
- 10g
- Fat
- 1.2g
- Calories
- 63
Plain quark (~4.6g 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 (100 g)4.6g
- Protein (100 g)10g
- Fat (100 g)1.2g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
4.6g
Total Carbs
4.6g
Fiber
0g
Protein
10g
Fat
1.2g
Calories
63
Source: Curated estimate
Source fit: curated estimate; not an exact source match
Net-carb calculation: total carbohydrate - fiber
A USDA reference record exists, but the displayed basis or macros do not directly reproduce it, so KetoLens does not attribute these values to USDA. Check the current label for packaged products.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
HOW TO ENJOY IT ON KETO
- Moderate carb content (~4.6g/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
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.