Is your breakfast missing protein? A nutritionist helps choose between yoghurt and quark

On the supermarket aisles, you may have seen them sit side by side: the tub of yoghurt and the tub of quark cheese. Both are white, slightly sour and easy to spoon into a breakfast bowl, so it is tempting to think there is little difference between them. Look at the nutrition panel, though, and one difference stands out, and when it comes to which one is healthier overall, the answer is much less clear-cut.

Why quark contains so much more protein

Despite where it is placed in supermarkets, quark is technically a type of fresh cheese rather than yoghurt. Traditional quark is made by acidifying milk and allowing it to set, historically with rennet as well as bacteria. Part of the liquid is removed, leaving behind a thicker, more concentrated product.

That concentration helps explain the higher protein content. Nutrition expert Renate Akkerman of Maastricht University Campus Venlo says quark typically contains around 8 to 10 grams of protein per 100 grams, compared with roughly 3 to 4 grams in yoghurt. That extra protein can help make quark more filling.

Dutch food law even sets a specific standard: a product sold as quark must contain at least 60% protein in its fat-free dry matter. Yoghurt is regulated differently and must contain at least 2.8% milk protein, with at least 33% milk protein in its fat-free milk solids. For comparison, the Dutch Nutrition Centre lists around 11.2 grams of protein in a 150-gram bowl of regular quark. Low-fat quark is even richer in protein, at 12.6 grams per 150 grams.

What that difference means at breakfast

Protein matters because the body uses it to maintain and repair muscle, and higher-protein foods can also help you feel satisfied after eating. That can make quark useful for someone who gets hungry again soon after breakfast or who deliberately wants to increase their protein intake.

It does not mean everybody needs to switch. Akkerman points out that someone who already gets enough protein during the rest of the day gains little simply by replacing yoghurt with quark. Both foods also provide useful nutrients including calcium and vitamin B12.

For shoppers who rarely see quark, skyr and strained Greek-style yoghurt occupy a similar place in the chiller cabinet as thicker, protein-focused alternatives. Check the individual nutrition label, though, because protein and fat vary considerably between products.

Low-fat does not tell you the whole story

The words on the front of the tub can sometimes distract from what matters on the back.

Full-fat versions contain more calories and saturated fat, while low-fat versions contain less. But that does not make every product labelled “low-fat” automatically the best choice. The bigger issue can be what has been added to it.

Natural yoghurt and quark contain naturally occurring milk sugar. Flavoured strawberry, vanilla and fruit varieties, however, can also contain added sugars. Experts recommend choosing natural, unsweetened varieties and note that many fruit yoghurts contain considerably more sugar than plain yoghurt.

So compare the “of which sugars” line and the ingredients rather than relying only on words such as “light” or “low-fat.”

So which one should you put in the bowl?

There is no universal winner. If your priority is more protein and a breakfast that may keep you satisfied for longer, quark, a high-protein skyr, or strained yoghurt has the advantage.

If you mainly want a lighter dairy option with fewer calories, ordinary low-fat natural yoghurt may suit you better.

And if neither goal is especially important, choose whichever you enjoy. The more useful rule is surprisingly simple: favour natural over heavily sweetened varieties, check the protein, sugar and saturated-fat figures on the label, and judge the tub by what is actually inside it rather than by whether the front says yoghurt or quark.