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Chia seed rusk Calories
Crunchy twice-baked bread with chia seeds and added fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Chia seed rusk (24 g) has 98 calories. That works out to 410 calories per 100 g. It contains 16.2 g of carbs, 2.8 g of protein, 2.4 g of fat and 2.4 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Chia seed rusk Nutrition Facts
Selected: 2 piece (medium) · 24 g
98
KCAL / 24G
Carbs
16.2g
· 6% DV
Protein
2.8g
· 6% DV
Fat
2.4g
· 3% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 11% · Fat 23%
Chia seed rusk nutrition facts table · 2 piece (medium) (24 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 125 mg | 5% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 2.4 g | 9% |
| 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 Chia seed rusk?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 24 g | 98 kcal |
| 1 piece (small) | 12 g | 49 kcal |
| 1 serving (medium) | 30 g | 123 kcal |
| 1 cup (shredded) | 35 g | 144 kcal |
| 4 piece (large) | 48 g | 197 kcal |
| 6 piece (extra large) | 72 g | 295 kcal |
| 8 piece (jumbo) | 96 g | 394 kcal |
| 100 g | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Chia seed rusk
What is chia seed rusk?
Chia seed rusk is a crunchy, twice-baked bread made with chia seeds and added fiber. It is usually served as a dry snack or alongside breakfast, tea, or soup.
How do you eat chia seed rusk?
You can eat chia seed rusk plain or top it with cheese, hummus, or another spread. It also works alongside soup or as a crunchy base for small snacks; add toppings shortly before eating to keep it crisp.
How is chia seed rusk different from regular rusk?
Chia seed rusk contains chia seeds and added fiber, while plain rusk may not. Both are baked twice for a dry, crisp texture, but chia seeds add small crunchy flecks and a mild seed flavor.
Can chia seed rusk replace bread at breakfast?
Yes, chia seed rusk can take the place of bread at breakfast, though it is drier and crunchier. Pair it with eggs, cheese, or vegetables rather than relying on the rusk alone for a more satisfying meal.
How should you store chia seed rusk after opening?
Keep chia seed rusk in a cool, dry place and close the package tightly after each use. Once opened, an airtight container helps prevent moisture from making the rusks soft; discard any that show mold or smell off.
Can you eat chia seed rusk with soup?
Yes, chia seed rusk makes a crunchy accompaniment to soup. Dip each piece just before eating if you want to soften it slightly; leaving it in the bowl will make it lose its crispness.
How is chia seed rusk made?
Chia seed rusk is made by baking bread dough that contains chia seeds, slicing it, and baking the slices again until dry and crisp. Recipes vary, so the amount of added fiber and other ingredients can differ.
Can you make chia seed rusk at home?
Yes, you can make chia seed rusk at home by baking chia-containing bread, slicing it, then drying the slices in a low oven. Let the pieces cool fully before storing them so trapped steam does not soften them.
Does chia seed rusk need to be soaked before eating?
No, chia seed rusk does not need soaking; it is ready to eat as sold. You can dip it in a drink or soup if you prefer a softer texture, but soaking is not needed to prepare the seeds.
Can stale chia seed rusk be made crisp again?
Yes, if it has only gone soft from moisture, briefly warming chia seed rusk in the oven can restore some crispness. Cool it completely before storing, and discard it if it is moldy or has an unusual odor.
Chia seed rusk Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
0.94mg · 6% DV
Biotin
1.44µg · 5% DV
B2
0.04mg · 3% DV
Minerals
Manganese
0.3mg · 13% DV
Selenium
5.76µg · 10% DV
Phosphorus
61mg · 9% DV
Copper
0.07mg · 8% DV
Sodium
125mg · 5% DV
Potassium ⭐
56mg · 2% DV
Chia seed rusk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia seed rusk
To burn the 98 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 Chia seed rusk?
Chia seed rusk is a crisp, dry bread made by baking bread with chia seeds and then baking it again to remove moisture. Rusk-style breads are familiar in many European and Mediterranean food traditions, and chia adds a gentle seediness to the crunch.
It is commonly eaten at breakfast or as a snack with tea or coffee, either plain or topped with cheese, nut butter or fruit. Its nutrition is largely carbohydrate-based, with chia contributing fibre; it provides 9.8 g of fibre per 100 g. For a more filling snack, pair a few pieces with yoghurt or fresh fruit, or crumble them over soup instead of serving a larger portion of bread.
How Nutritious Is Chia seed 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 Chia seed 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 Chia seed rusk Contain Allergens?
Contains these allergens:
Which Diets Is Chia seed rusk Good For?
Vegan
— Not 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
Chia seed rusk Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.43g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.