Five easy options to put together
The values below use named Fineli foods and the stated amounts. A pot means 200 g in these examples, not every pack sold in shops. Strawberries have no added sugar, the eggs are boiled and the tofu has no added cooking oil.
| Snack and portion | kcal | Protein |
|---|---|---|
Skyr with strawberries
| 175 | 21.7 g |
Cottage cheese with cucumber
| 149 | 24.4 g |
Two eggs with a tomato
| 176 | 14.6 g |
Quark with half a banana
| 173 | 20.4 g |
Tofu with tomato
| 182 | 18 g |
Check the sources for each ingredient
Skyr with strawberries
| Ingredient and amount | kcal | Protein |
|---|---|---|
| Plain low-fat skyr, 1 pot (200 g) | 131 | 21.2 g |
| Strawberries, about 200 ml (100 g) | 45 | 0.5 g |
| Total | 175 | 21.7 g |
Ingredient rounding can cause a small difference between the sum of the displayed rows and the total.
Cottage cheese with cucumber
| Ingredient and amount | kcal | Protein |
|---|---|---|
| Cottage cheese, 2–5% fat, 150 g (3/4 of a 200 g tub) | 138 | 23.7 g |
| Cucumber, about a quarter (100 g) | 11 | 0.7 g |
| Total | 149 | 24.4 g |
Ingredient rounding can cause a small difference between the sum of the displayed rows and the total.
Two eggs with a tomato
| Ingredient and amount | kcal | Protein |
|---|---|---|
| Boiled eggs, 2 medium (110 g without shells) | 148 | 13.9 g |
| Tomato, about 1 medium (125 g) | 28 | 0.7 g |
| Total | 176 | 14.6 g |
Ingredient rounding can cause a small difference between the sum of the displayed rows and the total.
Quark with half a banana
| Ingredient and amount | kcal | Protein |
|---|---|---|
| Plain low-fat quark, 1 pot (200 g) | 119 | 19.6 g |
| Half a medium banana (62.5 g without skin) | 55 | 0.8 g |
| Total | 173 | 20.4 g |
Ingredient rounding can cause a small difference between the sum of the displayed rows and the total.
Tofu with tomato
| Ingredient and amount | kcal | Protein |
|---|---|---|
| Firm tofu, a third of a 300 g pack (100 g) | 154 | 17.3 g |
| Tomato, about 1 medium (125 g) | 28 | 0.7 g |
| Total | 182 | 18 g |
Ingredient rounding can cause a small difference between the sum of the displayed rows and the total.
Calculation basis: THL Fineli 20.0, downloaded 22 September 2026. Energy and protein are summed before rounding. Products, portions and cooking losses vary. These are recipe estimates, not laboratory measurements or recommended serving sizes. Fineli · CC BY 4.0
How to prepare the snacks
Skyr and strawberries: wash fresh berries, slice and add to plain skyr. Quark and banana: slice half a banana into the quark. Neither calculation includes honey, granola or nuts; add them to the total if used.
Cottage cheese and cucumber: use about three quarters of a 200 g tub and add sliced cucumber. Eggs and tomato: boil two eggs and serve with tomato. Tofu and tomato: cube a third of a 300 g pack and prepare according to its instructions; count any cooking oil separately.
Check the product before making a swap
Flavoured skyr may have different calories from the plain example. Richer quark or marinated tofu changes the total too. For example, 150 g of a product with 120 calories per 100 g provides 180 before any additions. The under-200 figure does not automatically apply after a substitution.
Tofu is the plant-based option here. Replacing a dairy product with a plant-based alternative also requires recalculating protein: similar packaging or use does not mean identical nutrition.
Sources: FDA: understanding nutrition labels
200 calories is a filter, not a personal target
A suitable snack depends on hunger, the gap between meals and the rest of your day. Add food when you need more. Protein is one consideration; fruit, whole grains or other foods that fit your diet may also belong in the snack.
Use the protein calculator to estimate daily needs. This table gives the protein in foods; Calotank’s manual entry stores the meal name and calories. The website’s protein table does not imply that the app provides the same nutrient-by-nutrient tracking.
Sources and content
Sources checked on 5 October 2026. Text and recipe calculations: Calotank. Images are AI-generated illustrations. Recipes are not presented as test-kitchen measurements. General information, not individual nutrition advice. Creator and corrections.