How can Quark be incorporated into a balanced and healthy diet?

What is quark and what is in it?

Quark is a fresh, spoonable cheese made by souring milk with lactic acid bacteria and removing some whey. It is common in Germany and across Europe and tastes mild and tangy. Nutrition depends on the fat level. One producer (Bergbauernmilch) lists its 0.6% fat quark at 70 kcal, 11.9 g protein, 3.8 g carbohydrate (all sugars), 0.6 g fat and 0.09 g salt per 100 g. Full-fat quark has more fat and calories, so compare labels.

How to eat quark as part of a balanced diet

• Breakfast: stir with fruit and a spoon of oats or nuts instead of flavored yogurt.
• Savory dip: mix with herbs, garlic, salt, lemon juice or chives for vegetables and wholemeal bread.
• Sauce base: replace sour cream or cream in soups and pasta sauces, adding it at the end off the heat.
• Baking: use in cheesecakes, pancakes and waffles.
• Snack: plain with a drizzle of honey or berries.

Quark vs yogurt and cream cheese

Quark is thicker than most yogurts and often higher in protein per spoonful than regular yogurt. Compared with cream cheese it is typically much lower in fat, but it is not identical in taste. Quark is soft cheese, not yogurt, though you can swap it in many recipes.

Which quark should you pick?

• Low-fat or fat-free for weight-conscious cooking or high-protein meals.
• Higher-fat for richer baking and sauces.
• Plain rather than flavored, which often adds sugar.

Storage and safety

Keep quark chilled, at the temperature on the pack (the maker above says +8 C). Use it by the best-before date and finish soon after opening. Pregnant women should choose pasteurized quark. People with milk allergy should avoid it. Quark is not lactose-free, so ask a doctor or dietitian if you are lactose intolerant.

It is a protein food, not a cure for any condition. Balance it with vegetables, whole grains and fruit, and ask a dietitian for personal advice.