Nutrition facts
Fromage blanc: protein and calories
Fromage blanc carries the most protein of the fresh dairy products for a moderate energy density. Ciqual labels it quark in English, the nearest name in wide use: a strained fresh cheese, thicker than a drinking yogurt and looser than cream cheese.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| One serving · a small bowl | 100 g | 76 kcal | 7.1 g | 3.9 g | 3.2 g | 0 g |
| One large bowl · a snack or a breakfast | 200 g | 151 kcal | 14.3 g | 7.7 g | 6.5 g | 0 g |
| One single-serve pot · sold by the unit | 100 g | 76 kcal | 7.1 g | 3.9 g | 3.2 g | 0 g |
| The Ciqual reference · plain, 2 to 3% fat | 100 g | 76 kcal | 7.1 g | 3.9 g | 3.2 g | 0 g |
These weights are usual orders of magnitude, not standardized measures: they turn a per-100-gram value into a credible portion. A kitchen scale stays more accurate than any average weight.
Composition per 100 grams
Quark, plain, 2-3% fat
- Energy
- 76 kcal
- Protein
- 7.1 g
- Carbohydrate
- 3.9 g
- of which sugars
- 3.9 g
- Fat
- 3.2 g
- Fiber
- 0 g
- Sodium
- 35 mg
What a table of values does not say
- The percentage on the tub, 0%, 3%, 20%, is stated on the dry matter rather than on the finished product in part of the labeling. This line is stated on the product as it is eaten.
- At equal weight it carries more protein than plain yogurt, for a close energy density.
- The 0% version is a separate line of the table: the energy gap is real, the protein gap is small.
The Zemiam recipes that use it
These pages carry their calories and their macros, recalculated from the same table as this one. The weight given is that of the ingredient in one serving.
- Fromage blanc with muesli and raspberries · 150 g per serving
- Chicken wrap with fresh vegetables · 40 g per serving
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorNeighboring pages
An average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Protéines et calories du fromage blanc.