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Cheese rusk Calories
Crunchy baked cheese-flavored rusk
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Cheese rusk (24 g) has 103 calories. That works out to 430 calories per 100 g. It contains 16.1 g of carbs, 2.8 g of protein, 3.2 g of fat and 0.8 g of fiber. Its 5 µg of Selenium covers 9% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Cheese rusk Nutrition Facts
Selected: 2 piece (medium) · 24 g
103
KCAL / 24G
Carbs
16.1g
· 6% DV
Protein
2.8g
· 6% DV
Fat
3.2g
· 4% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 11% · Fat 27%
Cheese rusk nutrition facts table · 2 piece (medium) (24 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.15 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 149 mg | 6% |
| Total carbohydrate | 16.1 g | 6% |
| Fiber | 0.8 g | 3% |
| Protein | 2.8 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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How Many Calories in 2 Pieces of Cheese rusk?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 24 g | 103 kcal |
| 1 piece (small) | 12 g | 52 kcal |
| 1 serving (medium) | 30 g | 129 kcal |
| 3 piece (large) | 36 g | 155 kcal |
| 1 pack (small) | 40 g | 172 kcal |
| 4 piece (extra large) | 48 g | 206 kcal |
| 1 pack (large) | 80 g | 344 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Cheese rusk
What is cheese rusk?
Cheese rusk is a crunchy baked rusk with a cheese flavor. It can be eaten as a snack on its own or served with soup, dips, and other savory foods.
How is cheese rusk made?
Cheese rusk is made by baking a cheese-flavored dough until crisp. Some recipes mix grated cheese into the dough; letting the baked pieces cool fully before storing helps preserve their crunch.
Is cheese rusk the same as cheese crackers?
No, cheese rusk is not necessarily the same as cheese crackers. Rusk is a baked, crisp bread-style snack, while crackers are made as a distinct type of crisp biscuit; recipes and textures can vary.
What do you eat with cheese rusk?
Cheese rusk goes well with soups, savory dips, olives, and fresh vegetables. You can also crush it over a salad or soup when you want a crunchy topping.
Can you eat cheese rusk for breakfast?
Yes, cheese rusk can be part of breakfast. Serve it with eggs, tomatoes, or other fresh foods; on its own, it is better treated as a crunchy accompaniment than a complete meal.
How do you keep cheese rusk crisp?
Store cheese rusk in a tightly closed, airtight container in a dry place. Exposure to moisture makes it lose its crunch, so reseal the package promptly after serving.
Can you make cheese rusk at home?
Yes, you can make cheese rusk at home by adding grated cheese or cheese flavoring to a dough and baking it until crisp. Cut the pieces evenly so they brown at a similar rate.
Can cheese rusk be used instead of breadcrumbs?
Yes, crushed cheese rusk can stand in for breadcrumbs in some recipes. Its cheese flavor may affect the dish, so it works especially well as a topping for casseroles, vegetables, or soups.
Does cheese rusk cause weight gain?
Cheese rusk does not cause weight gain by itself, but eating large amounts regularly can add substantially to your overall food intake. Its crunchy texture can make portions easy to overlook, so set aside what you plan to eat.
Can people with diabetes eat cheese rusk?
People with diabetes can include cheese rusk if it fits their meal plan, but its carbohydrates can raise blood sugar. Pairing a measured portion with protein- and fiber-containing foods may make the meal more balanced.
Cheese rusk Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
0.91mg · 6% DV
B2
0.05mg · 4% DV
Biotin
0.96µg · 3% DV
Minerals
Selenium
5.04µg · 9% DV
Sodium
149mg · 6% DV
Manganese
0.13mg · 6% DV
Phosphorus
40mg · 6% DV
Potassium ⭐
35mg · 1% DV
Cheese rusk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese rusk
To burn the 103 calories in 2 piece (medium) (24 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 Cheese rusk?
Cheese rusk is a dry, crisp baked snack made from bread-like dough with cheese or cheese flavouring. Its crunchy texture and savoury taste make it an easy nibble with tea or coffee, or between meals; it can also be served alongside soup or a simple lunch. It is mainly a source of carbohydrates, with some protein and fat, and provides 430 calories per 100 g, so a modest portion may be more satisfying than eating straight from the pack. Pair it with fresh vegetables or fruit for a lighter snack.
How Nutritious Is Cheese rusk?
Nutrient density
Low
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
Low
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 Cheese 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 Cheese rusk Contain Allergens?
Contains these allergens:
Which Diets Is Cheese rusk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cheese rusk Fat Profile
SATURATED
1.15g
MONOUNSATURATED
1.22g
POLYUNSATURATED
0.62g
Omega 6:3 ratio 58:1
Above the ideal 4:1 (58:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.