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Quark: concentrate

  1. In the eighties, curd cheese was only used in a cheesecake. Nowadays it is increasingly served with breakfast or as a snack on the table. Cottage cheese is on the rise. And rightly so, because this 'flat cheese' has many qualities!

  1. To start with the most important thing: quark is rich in proteins. A bowl of semi-skimmed quark (150 milliliters) provides you with 16 grams of protein. That is considerably more than there is in other dairy products such as milk and yogurt. The advantage of these proteins is that they give you satiety for a long time and that they are a good building material for the muscles. No wonder cottage cheese is popular with dieters and athletes.


  1. In Belgium, curd cheese is also called â € ˜flat cheeseâ € ™ and indeed: in terms of nutritional value, curd cheese is a bit like cheese. Compared to milk and yogurt, quark contains more vitamins, especially vitamins B2 and B12. Vitamin B2 is important for energy management, the nervous system and digestion. A 150 milliter portion of semi-skimmed quark already provides you with 40 percent of the recommended daily allowance for women. Vitamin B12 is a vitamin that is only found in animal products. It is important for a good resistance, it plays a role in the formation of red blood cells and it contributes to the energy supply. One serving of quark provides you with half of the vitamin B12 of what you need in a day.


  1. As far as calcium is concerned, quark does not score much better than other dairy products. Calcium is an important building material for teeth, teeth and muscles. Calcium is also involved in the conduction of stimuli in the nervous system. Just like a glass of milk or a bowl of yogurt, a portion of quark (150 milliliters) provides you with about 20 percent of the daily recommended amount.

Which quark do you choose?

  1. In the past it was always thought that low-fat dairy products are best for the slim line, nowadays this is thought more subtly. For example, a Harvard study last year showed that full-fat dairy products actually reduce the risk of obesity, because they provide more satiety. If you look at the table, it seems as if you get the most nutritional value per 100 grams with semi-skimmed quark. Do you really dislike the somewhat stiff taste of quark? Then add a scoop of (Greek) yogurt. Or take Bulgarian yogurt, a very close second in the ranking.

Nutritional value per 100 grams

  1. Â Kcal Protein (grams) Vitamin B2 (milligram) Vitamin B12 (micrograms) Calcium (milligram) Cottage cheese, half full 103 11.5 0.30 0.70 125 Cottage cheese, lean 67 10.5 0.30 0.70 128 Cottage cheese, vol 120 7.1 0.25 0.70 125 Milk, semi-skimmed 46 3.4 0.18 0.45 122 Milk, lean 35 3.7 0.18 0.44 127 Milk, butter 31 3.0 0.15 0.13 108 Yogurt, semi-skimmed 51 4.5 0.17 0.51 143 Yogurt, lean 38 4.2 0.17 0.27 150 Yogurt, vol 57 3.8 0.17 0.28 142 Yogurt, Greek (full) 125 4.7 0.16 0.26 128 Yogurt, Bulgarian (lean) 53 6.0 0.25 0.25 195 Source: NEVO Online

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