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Fiber-rich whole-grain crispbread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Barley rusk (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 22.3 g of carbs, 3.2 g of protein, 1 g of fat and 2.9 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 30 g
111
KCAL / 30G
Carbs
22.3g
· 8% DV
Protein
3.2g
· 6% DV
Fat
1g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 12% · Fat 8%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 22.3 g | 8% |
| Fiber | 2.9 g | 10% |
| Protein | 3.2 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 111 kcal |
| 1 piece (mini) | 15 g | 56 kcal |
| 1 piece (small) | 25 g | 93 kcal |
| 1 piece (large) | 45 g | 167 kcal |
| 1 serving (medium) | 50 g | 185 kcal |
| 1 piece (jumbo) | 60 g | 222 kcal |
| 2 piece (double) | 60 g | 222 kcal |
| 3 piece (triple) | 90 g | 333 kcal |
| 100 g | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Barley rusk is a crisp, dry bread made with barley flour, typically baked and then dried or baked again. Recipes vary, so some versions may combine barley flour with other flours or seasonings.
Eat barley rusk plain, top it with cheese or a spread, or serve it alongside soup. Its firm, crisp texture also makes it useful as a base for toppings when you want something sturdier than soft bread.
Barley rusk is made by baking dough that contains barley flour, then drying or baking it again until crisp. That second drying step gives rusk its characteristic shelf-stable crunch; ingredients and shapes vary by recipe.
No. Barley bread is generally soft when freshly baked, while barley rusk is dried or baked again to make it crisp. The two can share barley flour, but their texture and usual ways of serving differ.
Yes, broken barley rusk can stand in for croutons in salads or soups. Add it just before serving to keep it crunchy, or crumble it more finely if you want it to mix through the dish.
Keep barley rusk in an airtight container in a cool, dry place. Moisture makes it lose its crunch, so reseal the package promptly and avoid storing it near a kettle, stove, or other source of steam.
Yes, barley rusk can be frozen in an airtight package, though its texture may be less crisp after thawing. Let it thaw while still wrapped, then briefly warm it in the oven if you want to refresh the crunch.
Barley rusk works with toppings that cling to its firm surface, such as hummus, soft cheese, nut butter, or mashed avocado. Add juicy toppings shortly before eating so they do not soften the rusk.
Yes, briefly dip barley rusk in soup, tea, or another drink to soften it. A quick dip usually works better than soaking, which can make the rusk fall apart.
Yes, crush barley rusk into crumbs and use it for coatings or as a binder in dishes such as patties. The crumbs may be coarser than packaged breadcrumbs, so grind them further when a fine coating is needed.
Vitamins
B3
1.44mg · 9% DV
B1
0.11mg · 9% DV
B6
0.09mg · 5% DV
Biotin
1.5µg · 5% DV
Minerals
Manganese
0.51mg · 22% DV
Selenium
9.6µg · 17% DV
Copper
0.11mg · 12% DV
Phosphorus
87mg · 12% DV
Sodium
156mg · 7% DV
Potassium ⭐
75mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 111 calories in 1 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Barley rusk is a dry, crisp bread made with barley flour and baked again after the first bake. The second bake gives it its characteristic crunch and makes it convenient to keep on hand; recipes vary in how much whole barley grain they contain.
Its mild, toasted grain flavour works well at breakfast or as a snack, served with cheese, olives or spreads, and it can also stand in for bread alongside soup. Barley rusk is notable for its fibre, with 9.5 g per 100 g. For a more filling, balanced bite, pair a piece with vegetables and a protein-rich topping; it is also easy to portion and carry.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.15g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.