Quark
Low GI
GL 2.9 per cup (246 g) · GL 1.2 per 100 g
- About 12 g of protein per 100 g for only 68 kcal.
- No fibre at all.
Quark has a glycemic index of 30 (Low). One cup (246 g) adds a glycemic load of 2.9.
Reviewed Aug 6, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
- GL 1.4 per 100 g Skyr is just as thick and high in protein (11 g per 100 g) at a similar 62 kcal.
Skyr - GL 0.9 per 100 g Twaróg (curd cheese) is firmer and crumbly, with more protein (18 g) but also more fat, at 133 kcal per 100 g.
Curd cheese - GL 1 per 100 g Cottage cheese works in the same bowls and spreads with 11 g of protein, though it is grainy and has 98 kcal.
Cottage cheese - GL 0.4 per 100 g Plain Greek yogurt is a creamy, tangy swap for dips and breakfast bowls, with 9 g of protein per 100 g.
Greek yogurt
Forms of Quark
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Quark is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp | 15 g | 0.2 |
| 1/2 cup | 123 g | 1.4 |
| 1 cup | 246 g | 2.9 |
| 1 tub (250 g) | 250 g | 2.9 |
Nutrition Facts (per 100g)
per 100g
| Calories | 68 kcal |
| Carbohydrates | 3.9 g |
| Sugars (Total) | 3.9 g |
| Natural | 3.9 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 12 g |
| Fat | 0.2 g |
| Saturated | 0.1 g |
| Unsaturated | 0.1 g |
| Sodium | 40 mg |
Processing Level
Why this score?
- About 12 g of protein per 100 g for only 68 kcal.
- Almost fat-free (0.2 g per 100 g) and low in carbohydrate (3.9 g): glycemic load about 1.
- Smooth and mild, it works in dips, breakfast bowls and baking.
- No fibre at all.
- Fruit, vanilla and chocolate quark desserts add sugar (12-16 g per 100 g) that plain quark does not have.
Calculate the glycemic load of a meal with Quark
Allergens
Recipes with Quark
Frequently Asked Questions
What is the glycemic index of Quark?
Quark has a glycemic index of 30 (Low). One cup (246 g) has a glycemic load of 2.9; per 100 g the glycemic load is 1.2.
Is Quark good for people with insulin resistance?
Quark has a low glycemic index (30), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Quark has the lowest glycemic load?
Among the forms of Quark in this database, High protein quark has the lowest glycemic load (1 per 100 g).
Check Quark in the Logi app, with your portion.
