Cottage cheese, fromage blanc, labneh, yogurt—many cuisines have some variety of fermented milk product. These days those global options are right in our grocery store, too. In fact, you’ve probably noticed that your options in the yogurt aisle have expanded in recent years, and that includes an option known as quark.
What is quark? Well, put simply, it’s a very soft cheese that reminds many people more of yogurt than Brie. Quark is a great option anytime you want a spreadable, high-protein meal or snack, whether you want something savory (it can be baked in quiches or mixed with oil and nuts to be spread on crackers) or sweet (just add berries and honey).
What is quark?
Because of its creamy texture, quark is similar to cottage cheese without the lumps. If you follow a Mediterranean diet and eat labneh, quark is pretty close to that yogurt style, too.
To make quark, milk is soured via the addition of acid, then it’s warmed until it curdles. Next, the quark is strained and bacteria is added to further ferment the lactose. Meanwhile, throughout the process, the quark is continuously stirred to prevent hardening and to give quark its signature thick and smooth texture (and, hence, the creamy goodness).
As for its flavor, quark can be best described as mild and neither sweet nor sour, meaning it lacks the tangy aftertaste of plain Greek yogurt.
What are the nutritional facts for quark?
When it comes to protein, quark is somewhat similar to Greek yogurt or Icelandic skyr, although levels vary by brand.
“It contains all the essential amino acids, including leucine—a branched-chain amino acid—that helps muscle protein synthesis,” sports dietitian Lori Russell, M.S., R.D., C.P.T, owner of Hungry for Results tells Bicycling.
One 1/2 cup of plain quark contains about the following:
- 90 calories
- 11 g of protein
- 3 g fat
- 5 g of carbs
- 0 g of dietary fiber
- 30 mg sodium
- 80 mg calcium
What are the health benefits of quark?
1. Provides a good amount of protein
Russell notes that quark can be a great protein-packed snack option or a way for vegetarian meals to get a boost of this macronutrient. Because research shows that the body can utilize up to 30 grams of protein after a bout of exercise to maximize the rate of muscle protein synthesis (necessary for muscle building), the high-protein content of quark also makes it a good food choice after a hard ride to help repair your muscles.
2. Improves gut health
Being a fermented product, quark can help boost your gut health with beneficial bacteria. “Having a healthy and diverse gut microbiome definitely brings with it some performance-enhancing benefits,” Russell says.
For example, frequent consumption of probiotics may lessen the chances of suffering GI distress during prolonged exercise, and according to a study in the journal Nutrients, it could help athletes ramp up their immunity, so you’re less likely to be sidelined by the sickness, particularly upper respiratory tract infections as the study examined.
3. Supports overall health
One meta-analysis found that higher intakes of fermented milk products can assist in lowering blood pressure numbers, which, in turn, helps fend off hypertension. With this said, nutritionists still don’t know if the strains of bacteria in quark have the same health impacts as those present in yogurt, kefir, kimchi, and other fermented foods and drinks.
As a nutrient-dense product, quark contains other health-promoting nutritions. For example, it has various amounts of bone-benefiting calcium, vitamin A, vitamin D, and B vitamins, all of which can help contribute to the heightened nutrient needs of anyone who puts in some serious saddle time.
What should you know before you buy quark?
There’s no need to choose fat-free quark over that made from whole milk. Research continues to show that we don’t need to steer clear of full-fat dairy. For example, an investigation in the journal Circulation discovered those who had higher circulating blood levels of fats associated with dairy intake, on average, had a 46 percent lower risk of developing diabetes over a 15-year period than those with lower levels.
Also, a University of Texas study reported that substituting 2 percent of your daily calorie intake from meat-based saturated fat with calories from dairy-based saturated fat was associated with a 25 percent lower heart disease risk, as shown in 5,209 people over a decade.
What’s more, despite the few extra calories it introduces to your diet, there is emerging evidence that the fat in dairy may help—not hurt—your waistline. It might be that the unique makeup of the type of fats in dairy has less harmful (and even beneficial) effects on the body.
“Fat in dairy like quark is not to be feared, but which option an athlete chooses depends on their overall diet and caloric needs,” Russell says. “If an athlete is consuming quark for a snack, having more fat will provide added satiety and fullness, but if it is part of a meal that contains other healthy fats such as avocado and almonds, a lower fat option might be best.”
It probably should come as no surprise that some versions of quark also include lots of added sugars. A serving of berry-flavored quark can contain upward of 10 grams of added sweet stuff. So to keep your sugar intake in check, opt for plain-flavored versions most often and save any sugary flavored types for spooning up after a spirited ride when your body can make better use of these fast-digesting carb calories for recovery purposes.
If your stomach is not a fan of lactose—a naturally occurring sugar in dairy—Russell says that quark might be tolerated because the fermentation process makes it lower in lactose than milk, so that it’s easier to digest. However, individual tolerances can vary, so some testing is needed to determine if any unpleasant side effects surface after smearing some quark on your toast.
How should you add quark to your diet?
Safeway Wunder Creamery Quark Grass Fed Plain
Safeway Wunder Creamery Quark Grass Fed Plain
“Think of quark as a mix between Greek yogurt and cottage cheese, so any way you enjoy those items, you can enjoy quark,” advises Russell.
One of the most straightforward ways is to spoon it up for a snack like you would yogurt; perhaps topped with chopped nuts, granola, or fruit. But the possibilities are nearly endless: Blend it into smoothies and dips, whisk into dressings for a creamy salad topper, spoon dollops on baked potatoes, tacos, pancakes, or even pizza, use in muffin batters, stir into tuna salad in place of mayo, use as a base for parfaits, or smear on toast or a bagel followed by your favorite sweet or savory toppings like sliced pear or smoked salmon.
The bottom line on quark
It’s always fun to try new foods, and if your taste buds don’t love the tang of yogurt then quark could be a good (and nutritious) addition to your shopping cart. But if you are already satisfied with the dairy options in your daily menu and eat a predominantly whole-food diet, then missing out on quark won’t hinder your health and nutrition.
