June 6, 2026, 5:04 am | Read time: 4 minutes
Skyr has made its way from a traditional Icelandic food to a staple in German refrigerators. Among fitness enthusiasts, Skyr is considered high in protein, low in fat, and creamier than low-fat quark. This makes it seem perfect for those looking to build muscle or stay full longer while losing weight. But is the Icelandic alternative really better than the well-known low-fat quark?
Skyr vs. Low-Fat Quark: A Nutritional Comparison
Strictly speaking, Skyr is not yogurt but a fresh cheese product. Like low-fat quark, it is made from skimmed milk and cultured with lactic acid bacteria. Both are fermented dairy products that promote a healthy gut flora.
The values listed in the table refer to 100 grams each.
In terms of protein, low-fat quark has a slight edge. However, Skyr scores higher in calcium: With about 150 milligrams per 100 grams, it contains significantly more than low-fat quark. This mineral is important for bones and is involved in muscle contraction.
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How Much Protein You Should Eat Daily–and Whether Skyr or Quark Alone Can Do It
Those who train regularly need protein to build and maintain muscle. The German Nutrition Society generally recommends 0.8 grams of protein per kilogram of body weight per day for adults. A person weighing 70 kilograms would therefore need to eat 56 grams of protein per day. This recommendation usually applies to recreational athletes as well.1
For very active individuals, the requirement may be higher. Those who train more than five hours a week may need about 1.2 to 2 grams of protein per kilogram of body weight, depending on their training goals and condition. Our 70-kilogram person would then need to consume 84 to 140 grams of protein per day.
Mathematically, to get 56 grams of protein, you would need to eat about 510 grams of Skyr or around 430 grams of low-fat quark. Both products are usually available in 500-gram packages, so roughly one package per day seems feasible. For 140 grams of protein–or two grams per kilogram of body weight at 70 kilograms–it would be about 1.3 kilograms of Skyr or about 1.1 kilograms of low-fat quark. This shows that both products can contribute significantly to protein intake but should not be the sole source of protein.
This skyr shrimp skillet covers two-thirds of your protein needs.
Nutritional Recommendations for Strength Athletes – What and When You Should Eat to Build Muscle
Opt for the Natural Version
With Skyr and low-fat quark, it’s worth choosing the natural version. Products with vanilla or fruit preparations often contain added sugar and therefore more calories. This can be particularly disadvantageous if you want to lose weight or keep an eye on calorie intake.
It’s better to enhance natural Skyr or low-fat quark yourself. Fresh fruit, berries, cinnamon, nuts, flaxseeds, or a bit of nut butter add flavor and additional nutrients. For a savory option, both products can also be used with herbs, spices, and vegetables as a dip or spread.
Conclusion
For muscle building, low-fat quark has a slight advantage because it provides a bit more protein per 100 grams. Skyr, on the other hand, offers more calcium and is preferred by many for its creamy texture. Both can aid in weight loss as they are high in protein, low in fat, and relatively low in calories.
Which choice is better depends on your goals and taste. Those looking for the most protein for the least money might opt for low-fat quark. Those seeking a creamier alternative with more calcium might prefer Skyr. Both are suitable for training–as part of a varied diet.