2 piece (medium) of Whole wheat rusk (24 g) has 94 calories. That works out to 392 calories per 100 g. It contains 17.4 g of carbs, 3 g of protein, 1.4 g of fat and 2.4 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

Whole wheat rusk Nutrition Facts

Selected: 100 g

392

KCAL / 100G

Carbs

72.5g

· 26% DV

Protein

12.5g

· 25% DV

Fat

5.8g

· 7% DV

Fiber

9.8g

· 35% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 74% · Protein 13% · Fat 13%

Whole wheat rusk Vitamins & Minerals

Vitamins

0.42mg · 35% DV

4.8mg · 30% DV

0.18mg · 14% DV

0.65mg · 13% DV

Minerals

Manganese

2mg · 87% DV

Selenium

28µg · 51% DV

Phosphorus

255mg · 36% DV

Sodium

520mg · 23% DV

How Nutritious Is Whole wheat rusk?

Nutrient density

Medium

48/ 100

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

50/ 100

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.

Whole wheat rusk Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole wheat rusk

To burn the 392 calories in 100 g:

🚶

97min

Walking (5 km/h)

🏃

40min

Running (8 km/h)

🚴

53min

Cycling

🏊

46min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole wheat 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 Whole wheat rusk Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Whole wheat rusk Good For?

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

Whole wheat rusk Fat Profile

SATURATED

0.9g

MONOUNSATURATED

1.1g

POLYUNSATURATED

1.95g

⚖️

Omega 6:3 ratio 23.1:1

Above the ideal 4:1 (23.1:1).

Compare Whole wheat rusk

🍞vs🍚

Whole wheat rusk vs Bulgur Pilaf272 kcal more per 100 g

→🍞vs🍝

Whole wheat rusk vs Whole wheat pasta268 kcal more per 100 g

→🍞vs🥖

Whole wheat rusk vs Breadstick18 kcal fewer per 100 g

→🍞vs🥯

Whole wheat rusk vs Simit52 kcal more per 100 g

→

Foods Similar to Whole wheat rusk

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole wheat rusk

How many calories are in whole wheat rusk?

Whole wheat rusk contains 392 calories per 100 g. The same amount provides 12.5 g of protein, 72.5 g of carbohydrates, and 9.8 g of fiber.

Is whole wheat rusk suitable for a vegan diet?

Whole wheat rusk is compatible with vegan, vegetarian, Mediterranean, flexitarian, and omnivore diets. It contains gluten and has a glycemic index of 70.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026