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High-fiber rusk Calories
Crunchy high-fiber toasted bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of High-fiber rusk (28 g) has 107 calories. That works out to 382 calories per 100 g. It contains 19.2 g of carbs, 3.2 g of protein, 1.7 g of fat and 3.5 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
High-fiber rusk Nutrition Facts
Selected: 2 piece (medium) · 28 g
107
KCAL / 28G
Carbs
19.2g
· 7% DV
Protein
3.2g
· 6% DV
Fat
1.7g
· 2% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 12% · Fat 15%
High-fiber rusk nutrition facts table · 2 piece (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 143 mg | 6% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 3.5 g | 13% |
| Protein | 3.2 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 High-fiber rusk?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 28 g | 107 kcal |
| 1 piece (thin) | 14 g | 53 kcal |
| 1 serving (medium) | 28 g | 107 kcal |
| 1 cup (chopped) | 35 g | 134 kcal |
| 3 piece (large) | 42 g | 160 kcal |
| 4 piece (double) | 56 g | 214 kcal |
| 6 piece (triple) | 84 g | 321 kcal |
| 100 g | 100 g | 382 kcal |
Calculated from 382 calories per 100 g.
Frequently Asked Questions About High-fiber rusk
What is high-fiber rusk?
High-fiber rusk is a dry, crisp bread product made by baking and drying bread, with a formulation intended to provide more fiber than regular rusk. It is ready to eat and is often served at breakfast or as a snack.
How do you eat high-fiber rusk?
Eat high-fiber rusk plain, or top it with cheese, eggs, vegetables, or another spread. Its firm, dry texture also makes it useful alongside soup; soften it first if you prefer a less crunchy bite.
Is high-fiber rusk the same as melba toast?
No. High-fiber rusk is a dried, crisp bread, while melba toast is typically a very thin, crisp slice of bread. They can both be used as a crunchy base, but their shape, texture, and recipes are not identical.
Can you use high-fiber rusk instead of breadcrumbs?
Yes. Crush high-fiber rusk into fine or coarse crumbs and use it to coat foods or add texture to a mixture. Because it is already toasted and crisp, it may brown faster than fresh breadcrumbs when cooked.
Does high-fiber rusk help with weight loss?
High-fiber rusk does not cause weight loss by itself. Its fiber may help you feel satisfied, but toppings and portion size matter too; adding generous amounts of butter, jam, or sweet spreads can make a snack more substantial.
Can high-fiber rusk help relieve constipation?
High-fiber rusk can contribute fiber that supports regular bowel movements, but it is not a treatment for constipation. Drink enough fluids as you increase fiber, since adding fiber without adequate fluids may make bowel movements harder.
Can people with diabetes eat high-fiber rusk?
People with diabetes can include high-fiber rusk if it fits their carbohydrate plan. Pairing it with a protein food, such as eggs or cheese, can make a more balanced snack; follow your clinician’s advice for individual blood-glucose management.
Can you make Turkish etimek dessert with high-fiber rusk?
Yes. High-fiber rusk can stand in for the crisp bread used in Turkish etimek dessert: pour syrup over the pieces to soften them, then add the usual topping. Its flavor and texture may differ slightly from regular rusk.
How should you store high-fiber rusk after opening?
Keep high-fiber rusk in a tightly sealed container in a cool, dry place. Moisture softens the slices and takes away their crunch, so avoid leaving the opened package exposed to humid air.
Can you eat high-fiber rusk without soaking it?
Yes. High-fiber rusk is already baked and dried, so it can be eaten straight from the package. Soaking is optional and is mainly useful when you want a softer texture or are preparing a dessert or other recipe.
High-fiber rusk Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
B3
1.34mg · 8% DV
Biotin
1.68µg · 6% DV
B2
0.07mg · 5% DV
Minerals
Manganese
0.59mg · 26% DV
Selenium
8.96µg · 16% DV
Phosphorus
69mg · 10% DV
Copper
0.08mg · 9% DV
Sodium
143mg · 6% DV
Potassium ⭐
80mg · 2% DV
High-fiber rusk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-fiber rusk
To burn the 107 calories in 2 piece (medium) (28 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 High-fiber rusk?
High-fiber rusk is a crisp, dry bread made by baking bread slices again or toasting them until firm; this version is made with extra fiber. Its sturdy texture gives it a longer-lasting crunch than ordinary soft bread, and it is often sold ready to eat.
It works well at breakfast with cheese, fruit, or a spread, and is an easy partner for tea or coffee. In Turkey, where etimek is a familiar pantry staple, it may also be served with soup or topped with yogurt and vegetables. High-fiber rusk is still mainly a carbohydrate food, but it provides 12.5 g of fiber per 100 g. For a lighter snack, top a couple of pieces with fresh tomato or cucumber rather than a rich spread.
How Nutritious Is High-fiber 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 High-fiber 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 High-fiber rusk Contain Allergens?
Contains these allergens:
Which Diets Is High-fiber 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
High-fiber rusk Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 23:1
Above the ideal 4:1 (23:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.