2 piece (medium) of Cheese rusk (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 20 g of carbs, 3.5 g of protein, 4.1 g of fat and 1 g of fiber. Its 5.7 µg of Selenium covers 10% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.

Cheese rusk Nutrition Facts

Selected: 100 g

430

KCAL / 100G

Carbs

66.5g

· 24% DV

Protein

11.5g

· 23% DV

Fat

13.8g

· 18% DV

Fiber

3.2g

· 11% DV

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

Calories come from: Carbs 61% · Protein 11% · Fat 28%

Cheese rusk Vitamins & Minerals

Vitamins

0.32mg · 27% DV

3.8mg · 24% DV

0.21mg · 16% DV

Folate

58µg · 14% DV

Minerals

Selenium

19µg · 35% DV

Sodium

620mg · 27% DV

Phosphorus

165mg · 24% DV

Calcium

180mg · 18% DV

How Nutritious Is Cheese rusk?

Nutrient density

Low

28/ 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

Low

33/ 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.

Cheese rusk Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Cheese rusk

To burn the 430 calories in 100 g:

🚶

106min

Walking (5 km/h)

🏃

44min

Running (8 km/h)

🚴

59min

Cycling

🏊

50min

Swimming

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

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:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

4.1g

MONOUNSATURATED

POLYUNSATURATED

2.6g

⚖️

Omega 6:3 ratio 30:1

Above the ideal 4:1 (30:1).

Compare Cheese rusk

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Cheese rusk vs Tantuni220 kcal more per 100 g

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Cheese rusk vs Chicken Wrap235 kcal more per 100 g

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Cheese rusk vs Protein Bar80 kcal more per 100 g

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Foods Similar to Cheese rusk

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Cheese rusk

How many calories are in cheese rusk?

Cheese rusk contains 430 calories per 100 g. The same amount provides 66.5 g of carbohydrates, 11.5 g of protein, and 13.8 g of fat.

Is cheese rusk suitable for a diet?

Cheese rusk is suitable for vegetarian and omnivorous diets. However, it has 430 calories per 100 g and a glycemic index of 72, so portion awareness may be important; it contains gluten and dairy allergens.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 28, 2026