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Buckwheat rusk Calories
Crisp low-moisture baked buckwheat rusk, typically gluten-free
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Buckwheat rusk (20 g) has 78 calories. That works out to 392 calories per 100 g. It contains 14.8 g of carbs, 2.2 g of protein, 0.8 g of fat and 1.4 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Buckwheat rusk Nutrition Facts
Selected: 2 piece (medium) · 20 g
78
KCAL / 20G
Carbs
14.8g
· 5% DV
Protein
2.2g
· 4% DV
Fat
0.8g
· 1% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 12% · Fat 9%
Buckwheat rusk nutrition facts table · 2 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 14.8 g | 5% |
| Fiber | 1.4 g | 5% |
| Protein | 2.2 g | 4% |
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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How Many Calories in 2 Pieces of Buckwheat rusk?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 20 g | 78 kcal |
| 1 piece (small) | 10 g | 39 kcal |
| 1 serving (small) | 30 g | 118 kcal |
| 1 cup (whole) | 35 g | 137 kcal |
| 4 piece (large) | 40 g | 157 kcal |
| 1 serving (medium) | 50 g | 196 kcal |
| 6 piece (extra large) | 60 g | 235 kcal |
| 100 g | 100 g | 392 kcal |
| 1 pack (whole) | 100 g | 392 kcal |
Calculated from 392 calories per 100 g.
Frequently Asked Questions About Buckwheat rusk
What is buckwheat rusk made from?
Buckwheat rusk is usually made with buckwheat flour, water, and ingredients such as salt and a raising agent. Recipes vary, so some versions include other flours, seeds, or seasonings; the name alone does not specify the full ingredient list.
Can buckwheat rusk replace breadcrumbs in a recipe?
Yes, crushed buckwheat rusk can stand in for breadcrumbs in coatings, meatballs, or casseroles. Break it into fine crumbs first; because rusks are already dry and crisp, they may absorb less moisture than fresh bread crumbs.
How do you keep buckwheat rusk crunchy?
Keep buckwheat rusk in an airtight container in a cool, dry cupboard. Close the package promptly after serving and avoid storing it near a kettle or other source of steam, since moisture quickly softens its crisp texture.
Can you freeze buckwheat rusk?
Yes, you can freeze buckwheat rusk in a tightly sealed, moisture-proof bag, although freezing is usually unnecessary because it is already dry. Let it return to room temperature while sealed to reduce condensation and help preserve its crunch.
Does buckwheat rusk need to be toasted before eating?
No, buckwheat rusk is ready to eat as sold and does not need another turn in the toaster. If it has softened, briefly warming it in a low oven can help restore some crispness; let it cool before eating.
What toppings go well with buckwheat rusk?
Buckwheat rusk pairs well with savory toppings such as hummus, soft cheese, avocado, or sliced tomato. For a sweet option, try nut butter or fruit spread; add moist toppings shortly before eating so the rusk does not turn soggy.
Can buckwheat rusk be used as a base for canapés?
Yes, buckwheat rusk works as a crisp base for small snacks or canapés. Choose pieces that are sturdy enough to hold a topping, and spread on thick dips rather than runny sauces to keep them from breaking or softening.
Why does buckwheat rusk crumble so easily?
Buckwheat rusk can crumble because drying makes it brittle, and recipes with little binding ingredient may produce a more fragile texture. Handle it gently when serving; if a piece breaks, use the crumbs as a crunchy topping or coating.
Can you make buckwheat rusk softer?
Yes, soften buckwheat rusk by adding a moist topping or dipping it briefly into soup, tea, or another drink. Add liquid just before eating, because leaving it submerged makes it soggy and likely to fall apart.
Is buckwheat rusk convenient to take on a hike?
Yes, buckwheat rusk is a practical hiking snack because it is dry, crisp, and easy to pack without refrigeration. Keep it in a rigid container or padded section of your bag so it does not get crushed into crumbs.
Buckwheat rusk Vitamins & Minerals
Vitamins
B3
0.62mg · 4% DV
B1
0.04mg · 3% DV
B6
0.04mg · 2% DV
B5
0.1mg · 2% DV
Minerals
Manganese
0.22mg · 10% DV
Phosphorus
53mg · 8% DV
Copper
0.06mg · 7% DV
Magnesium
24mg · 6% DV
Sodium
84mg · 4% DV
Potassium ⭐
49mg · 1% DV
Buckwheat rusk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat rusk
To burn the 78 calories in 2 piece (medium) (20 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.
What is Buckwheat rusk?
Buckwheat rusk is a crisp, dry twice-baked bread made with buckwheat flour. Despite its name, buckwheat is not a type of wheat; recipes may include other ingredients, so the exact composition varies by product.
Its toasted, mildly earthy flavour works well at breakfast or as a snack, served with tea, cheese, soup or a savoury spread. You can soften it briefly in a drink or top it with something moist if you prefer a less crunchy bite. Buckwheat rusk is chiefly a carbohydrate-rich grain food, with some fibre and protein. Pair it with yoghurt, eggs or another protein-rich topping for a more substantial snack.
How Nutritious Is Buckwheat rusk?
Nutrient density
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.
Satiety score
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.
Is Buckwheat rusk Processed?
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.
Does Buckwheat rusk Contain Allergens?
No known major allergens
Which Diets Is Buckwheat rusk Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat rusk Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.