Protein plateau is 1.6 g/kg/day (Morton et al., Br J Sports Med 2018). Per 100 g: 67 kcal, 12 g protein, 0.2 g fat. Strained dairy delivers more protein per spoonful than regular yogurt.
How should I track Quark, plain?
Quark, plain is a good source of protein. The best way to track Quark, plain is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
