People, who love to cook or bake, especially if they make high–protein, meatless meals then surely know quark cheese. It is a creamy and unaged cheese that is similar in texture and appearance to yogurt, crème Fraiche, and cottage cheese. It is made by combining milk with lactic acid and a type of bacteria that causes the whey in milk to separate from the curd. The presence of lactic acid gives the quark cheese a subtle sour taste, much like yogurt. Most people say that it has a mild taste, neither too sweet nor tart.
The texture depends on exactly how it is made and strained but usually resembles a rich, thick yogurt. The quark cheese has recently become more popular and widely available in the US, but it has a relatively long history dating back to the 14th century in Central Europe and the Scandinavian region. Since the creation of quark cheese, it has been consumed most in countries, including Austria, Russia, Poland, Norway, Denmark, and Germany.
In one 150 gram serving of quark cheese, there are 140 calories, 4 grams carbohydrates, 16 grams protein, 6 grams fat, 150 mg calcium, and 200 mg potassium.
Here are some health benefits of quark cheese:
Low in sugar, salt, and carbs:
The quark cheese is low in sugar, carbs, and salt. This makes the quark cheese food that can be enjoyed by people following many different diets, including the DASH or MIND diet, a low–sodium diet and high–protein diets, and keto diet (in small to moderate amounts). Also, quark cheese serves as a substitute for cottage cheese if you follow the Budwig diet, which is a protocol used to support the immune system and help prevent chronic diseases due to its anti-inflammatory effects.
Contains beneficial probiotic bacteria:
The quark cheese is made with the process of fermentation, wherein milk sugars are converted into lactic acid bacteria/cultures. This can help to thicken the milk and give the finished product its tart, but pleasant taste, but also it provides you with the benefits for gut health. The healthy live cultures which are found in the fermented dairy products can help to replenish your gut with friendly bacteria which have benefits, such as supporting nutrient absorption, immune function, and even appetite control.
Good source of calcium and potassium:
Dairy products, including soft cheeses, are some of the best sources of calcium, which is an essential mineral that is needed to keep the bones strong, support heart and dental health, and many other functions. But, the quark cheese does not have just calcium. It also provides some potassium, Vitamin A and B vitamins like Vitamin B6 and Vitamin B12, and a bit of Vitamin D and phosphorus.
High in protein:
The quark cheese has high amounts of protein compared to fat and carbs, which makes it a filling addition to a variety of recipes, including healthy breakfasts and desserts. Protein foods are important to keep you full, which provides your muscles and brain with energy, repairing connective tissues, and much more.
Low in lactose:
The quark cheese has lactose, but it contains much less than some dairy products do. The milk provides around 5 grams of lactose per 100 grams. The regular yogurt has a lactose content of around 4.5 grams per 100 grams. For the low–fat yogurt, this jumps up to 6 grams. But, the quark cheese has only 3 grams of lactose per 100 grams. Many studies are shown that people who have lactose intolerance issues may tolerate up to around 12 grams of lactose in one go.
For this group of people, quark cheese could be a better dietary fit than milk or yogurt. But, people who have more severe reactions to lactose need to be cautious when they consume quark cheese.
May enhance satiety and help control appetite:
Protein is widely recognized as one of the most satiating macronutrients. This says that protein-rich foods can help to improve the levels of satiety and can help to control food intake. The quark cheese has significant density, so it is a very filling and satiating food choice.