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Fat-Free Whole-Wheat Rusk Calories
Fat-free, fiber-rich whole-grain crisp bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Fat-Free Whole-Wheat Rusk (30 g) has 104 calories. That works out to 348 calories per 100 g. It contains 21.7 g of carbs, 3.6 g of protein, 0.4 g of fat and 3.1 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Fat-Free Whole-Wheat Rusk Nutrition Facts
Selected: 2 piece (medium) · 30 g
104
KCAL / 30G
Carbs
21.7g
· 8% DV
Protein
3.6g
· 7% DV
Fat
0.4g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 14% · Fat 3%
Fat-Free Whole-Wheat Rusk nutrition facts table · 2 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 21.7 g | 8% |
| Fiber | 3.1 g | 11% |
| Protein | 3.6 g | 7% |
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 1 Medium Fat-Free Whole-Wheat Rusk?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 15 g | 52 kcal |
| 1 piece (thin) | 12 g | 42 kcal |
| 2 piece (medium) | 30 g | 104 kcal |
| 1 serving (medium) | 30 g | 104 kcal |
| 3 piece (large) | 45 g | 157 kcal |
| 4 piece (large) | 60 g | 209 kcal |
| 100 g | 100 g | 348 kcal |
| 1 pack (whole) | 100 g | 348 kcal |
Calculated from 348 calories per 100 g.
Frequently Asked Questions About Fat-Free Whole-Wheat Rusk
Is fat-free whole-wheat rusk a healthy snack?
It can be a nourishing snack, especially when paired with a protein-rich topping such as hummus, nut butter, or cheese. Because it is a dry baked bread, eating it plain may be less filling than combining it with a topping or fruit.
What can you put on fat-free whole-wheat rusk?
Fat-free whole-wheat rusk works with both savory and sweet toppings. Try mashed avocado, cottage cheese, hummus, or nut butter; softer toppings also make the crisp rusk easier to bite and less likely to crumble.
How is fat-free whole-wheat rusk different from regular rusk?
Whole-wheat rusk is made with whole-wheat flour, which retains more of the grain than refined-flour rusk. The fat-free description refers to its fat content or recipe, not to a different baking method; formulations vary between products.
Can fat-free whole-wheat rusk replace bread at a meal?
Yes, you can use it instead of bread, but it is much drier and crunchier. Pair it with a substantial topping or serve it alongside soup, eggs, or a salad rather than treating a few dry pieces as a complete meal.
How do you use fat-free whole-wheat rusk crumbs in cooking?
Crush or grind fat-free whole-wheat rusk to make a coarse crumb for coating vegetables, fish, or chicken, or for binding a meatball mixture. Use it as you would breadcrumbs, adjusting the amount if the mixture becomes too dry.
How should fat-free whole-wheat rusk be stored after opening?
Keep fat-free whole-wheat rusk in an airtight container in a cool, dry cupboard. Moisture quickly softens its crisp texture; discard it if you notice mold or an unusual smell, and follow the package date for guidance.
Can you make fat-free whole-wheat rusk at home?
Yes. Mix whole-wheat flour with water, yeast, and salt, shape the dough, bake it, then dry the pieces until crisp. Recipes differ, so check that the center has dried fully before storing the rusks in an airtight container.
Is fat-free whole-wheat rusk suitable for people with diabetes?
It can raise blood sugar because it contains starch, even though it is made with whole-wheat flour. Eating it with protein and choosing a portion that fits your meal plan can help; follow your clinician’s guidance for individual glucose management.
Does fat-free whole-wheat rusk contain absolutely no fat?
Not necessarily: “fat-free” in a product name does not always mean literally zero fat. The nutrition information provided for this rusk lists 1.2 grams of fat per 100 grams, so use the nutrition panel for the precise amount.
Should fat-free whole-wheat rusk be softened before eating?
No, it does not need to be softened; it is made to be eaten crisp. If you prefer a softer texture, briefly dip it in soup or spread a moist topping on it just before eating so it does not become soggy.
Fat-Free Whole-Wheat Rusk Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.62mg · 10% DV
Biotin
1.8µg · 6% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.81mg · 35% DV
Selenium
11µg · 20% DV
Phosphorus
95mg · 14% DV
Copper
0.11mg · 12% DV
Sodium
144mg · 6% DV
Potassium ⭐
89mg · 3% DV
Fat-Free Whole-Wheat Rusk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-Free Whole-Wheat Rusk
To burn the 104 calories in 2 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.
What is Fat-Free Whole-Wheat Rusk?
Fat-Free Whole-Wheat Rusk is a dry, crisp bread made with whole-wheat flour and baked until firm. Its plain flavour and long-keeping texture make it easy to serve as a snack or alongside a meal.
Enjoy it at breakfast with cheese, fruit or eggs, or with tea as a simple bite. It can also stand in for bread beside soup, or be topped with hummus, avocado or sliced tomato for a more substantial snack. It brings whole-grain fibre and some protein; a 100 g portion contains 10.2 g of fibre. For a lighter topping, add fresh vegetables and use spreads sparingly.
How Nutritious Is Fat-Free Whole-Wheat 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 Fat-Free 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 Fat-Free Whole-Wheat Rusk Contain Allergens?
Contains these allergens:
Which Diets Is Fat-Free 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
Fat-Free Whole-Wheat Rusk Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.