Low-fat quark
BLS 4.0 food: Quark < 10 % fat in dry matter (Speisequark Magerstufe, Magerquark < 10 % Fett i. Tr.), code M713100 · cross-reference USDA FDC #172181
Per portion (150 g)
99 kcalenergy
17.8 gprotein
0 gfibre
0.27 gfat
5.5 gcarbohydrate
Verified benefits — authorised EU health claims
Low-fat quark meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 72 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 72 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 72 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionVitamin K contributes to normal blood clotting.
✓ 16.1 µg per 100 g = 21 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 16.1 µg per 100 g = 21 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to normal energy-yielding metabolism.
✓ 0.49 mg per 100 g = 35 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 24 more authorised claims
Riboflavin contributes to the maintenance of normal red blood cells.
✓ 0.49 mg per 100 g = 35 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal skin.
✓ 0.49 mg per 100 g = 35 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal vision.
✓ 0.49 mg per 100 g = 35 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the normal metabolism of iron.
✓ 0.49 mg per 100 g = 35 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the reduction of tiredness and fatigue.
✓ 0.49 mg per 100 g = 35 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 3.2 mg per 100 g = 20 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 3.2 mg per 100 g = 20 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 3.2 mg per 100 g = 20 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 3.2 mg per 100 g = 20 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal functioning of the nervous system.
✓ 0.61 µg per 100 g = 24 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal psychological function.
✓ 0.61 µg per 100 g = 24 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal red blood cell formation.
✓ 0.61 µg per 100 g = 24 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the normal function of the immune system.
✓ 0.61 µg per 100 g = 24 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the reduction of tiredness and fatigue.
✓ 0.61 µg per 100 g = 24 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal bones.
✓ 132 mg per 100 g = 17 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal teeth.
✓ 132 mg per 100 g = 17 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal muscle function.
✓ 132 mg per 100 g = 17 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal blood clotting.
✓ 132 mg per 100 g = 17 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 237 mg per 100 g = 34 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 9.4 µg per 100 g = 17 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 9.4 µg per 100 g = 17 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 9.4 µg per 100 g = 17 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 9.4 µg per 100 g = 17 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 9.4 µg per 100 g = 17 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 66 kcal | 99 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 11.8 g | 17.8 g | BLS PROT625 · Laboratory analysis | |
| Fat | 0.18 g | 0.27 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 3.7 g | 5.5 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 3.7 g | 5.5 g | BLS SUGAR · Calculated by formula | |
| Dietary fibre | 0 g | 0 g | BLS FIBT · Laboratory analysis | |
| Water | 81.6 g | 122 g | BLS WATER · Laboratory analysis | |
| Salt | 0.08 g | 0.13 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.11 g | 0.17 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.04 g | 0.06 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.01 g | 0.02 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.0 g | 0.0 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.0 g | 0.0 g | BLS F18:3CN3 · Laboratory analysis | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Laboratory analysis | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Laboratory analysis | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.01 g | 0.02 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.01 g | 0.02 g | BLS F18:2CN6 · Laboratory analysis | |
| Oleic acid | 0.04 g | 0.06 g | BLS F18:1CN9 · Laboratory analysis | |
| Cholesterol | 4.1 mg | 6.2 mg | BLS CHORL · Laboratory analysis |
Vitamins
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 1 µg | 1.5 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.01 mg | 0.02 mg | 0 % | BLS VITE · Laboratory analysis |
| Vitamin K | 16.1 µg | 24.1 µg | 21 % | BLS VITK · Calculated by formula |
| Vitamin C | 4.2 mg | 6.3 mg | 5 % | BLS VITC · Laboratory analysis |
| Thiamin (vitamin B1) | 0 mg | 0 mg | 0 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.49 mg | 0.73 mg | 35 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 3.2 mg | 4.7 mg | 20 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.52 mg | 0.78 mg | 9 % | BLS PANTAC · Laboratory analysis |
| Vitamin B6 | 0.05 mg | 0.08 mg | 4 % | BLS VITB6 · Laboratory analysis |
| Biotin | 3 µg | 4.6 µg | 6 % | BLS BIOT · Laboratory analysis |
| Folate | 21.9 µg | 32.9 µg | 11 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0.61 µg | 0.92 µg | 24 % | BLS VITB12 · Laboratory analysis |
| Choline | 17.9 mg | 26.9 mg | USDA FDC 172181 |
Minerals & trace elements
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 33.6 mg | 50.4 mg | BLS NA · Laboratory analysis | |
| Potassium | 151 mg | 227 mg | 8 % | BLS K · Laboratory analysis |
| Calcium | 132 mg | 198 mg | 17 % | BLS CA · Laboratory analysis |
| Magnesium | 11.6 mg | 17.4 mg | 3 % | BLS MG · Laboratory analysis |
| Phosphorus | 237 mg | 355 mg | 34 % | BLS P · Laboratory analysis |
| Iron | 0.04 mg | 0.05 mg | 0 % | BLS FE · Laboratory analysis |
| Zinc | 0.56 mg | 0.84 mg | 6 % | BLS ZN · Laboratory analysis |
| Iodine | 17 µg | 25.5 µg | 11 % | BLS ID · Aggregated from several sourcesreferenceRenner E., Renz-Schauen A.; Nährwerttabelle für Milch- und Milchprodukte; Verlag B. Renner, Gießen; 1992 National Institute for Health and Welfare, Fineli Food Composition Database 2019 Rijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2024 National Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 The Swedish Food Agency; The Swedish Food Agency food database; 2024 |
| Selenium | 9.4 µg | 14.1 µg | 17 % | USDA FDC 172181 |
| Copper | 0.02 mg | 0.03 mg | 2 % | BLS CU · Laboratory analysis |
| Manganese | 0.0 mg | 0.01 mg | 0 % | BLS MN · Laboratory analysis |
| fluoride | 0.03 mg | 0.04 mg | BLS FD · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Essential amino acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.35 g | 0.52 g | BLS HIS · Laboratory analysis | |
| Isoleucine | 0.63 g | 0.95 g | BLS ILE · Laboratory analysis | |
| Leucine | 1.2 g | 1.9 g | BLS LEU · Laboratory analysis | |
| Lysine | 1.1 g | 1.6 g | BLS LYS · Laboratory analysis | |
| Methionine | 0.35 g | 0.52 g | BLS MET · Laboratory analysis | |
| Phenylalanine | 0.61 g | 0.92 g | BLS PHE · Laboratory analysis | |
| Threonine | 0.51 g | 0.76 g | BLS THR · Laboratory analysis | |
| Tryptophan | 0.18 g | 0.27 g | BLS TRP · Laboratory analysis | |
| Valine | 0.76 g | 1.1 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Riboflavin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B12 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Calcium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.