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Rye flour rusk Calories
Crunchy rye grain product rich in fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Rye flour rusk (28 g) has 98 calories. That works out to 350 calories per 100 g. It contains 19.5 g of carbs, 2.9 g of protein, 1 g of fat and 3.7 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.
Rye flour rusk Nutrition Facts
Selected: 2 piece (medium) · 28 g
98
KCAL / 28G
Carbs
19.5g
· 7% DV
Protein
2.9g
· 6% DV
Fat
1g
· 1% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 12% · Fat 9%
Rye flour rusk nutrition facts table · 2 piece (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 143 mg | 6% |
| Total carbohydrate | 19.5 g | 7% |
| Fiber | 3.7 g | 13% |
| Protein | 2.9 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 Rye flour rusk?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 28 g | 98 kcal |
| 1 piece (mini) | 10 g | 35 kcal |
| 1 piece (small) | 14 g | 49 kcal |
| 1 slice (thin) | 14 g | 49 kcal |
| 1 slice (thick) | 20 g | 70 kcal |
| 1 serving (medium) | 30 g | 105 kcal |
| 3 piece (large) | 42 g | 147 kcal |
| 4 piece (extra large) | 56 g | 196 kcal |
| 100 g | 100 g | 350 kcal |
| 1 pack (whole) | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Rye flour rusk
What is rye flour rusk?
Rye flour rusk is a crisp, dry baked product made from dough containing rye flour. Some versions also use other flours or ingredients, so the recipe and texture can vary between products.
How is rye flour rusk different from rye bread?
Rye flour rusk is drier and crunchier than rye bread because it is baked and dried to remove moisture. Rye bread stays soft, while rusk is convenient to eat plain or with toppings.
How do you eat rye flour rusk?
You can eat rye flour rusk plain or top it with cheese, avocado, eggs, or spreads. It also works alongside soup; add toppings shortly before eating if you want it to stay crisp.
Can rye flour rusk be used instead of breadcrumbs?
Yes, crushed rye flour rusk can replace breadcrumbs in coatings or meat mixtures. Its rye flavor and crisp texture may make the finished dish taste and feel different from one made with plain breadcrumbs.
How should you store rye flour rusk?
Keep rye flour rusk in a tightly sealed container in a cool, dry place. Exposure to moisture softens it; discard it if you notice mold or an unusual smell.
Can rye flour rusk replace toast?
Yes, rye flour rusk can stand in for toast when you want a crisp base for toppings. It is much drier and crunchier, so moist toppings may soften it if added well before serving.
Is rye flour rusk good for weight loss?
Rye flour rusk can contribute fiber to a meal, which may help you feel full, but it does not cause weight loss by itself. Keep portions in mind, especially when adding calorie-dense spreads or toppings.
Can people with diabetes eat rye flour rusk?
People with diabetes can include rye flour rusk in some meal plans, but its carbohydrates can affect blood glucose. Pairing it with protein or unsaturated-fat-rich foods may make a more balanced snack; individual guidance can help with portion choices.
Can you make rye flour rusk at home?
Yes, you can make rye flour rusk at home by baking dough that contains rye flour, then drying the slices until crisp. The final texture depends on the recipe and how thoroughly the slices are dried.
Does rye flour rusk soften in soup?
Yes, rye flour rusk absorbs liquid and softens in soup. Dip it just before eating if you want some crunch, or leave it in longer for a softer texture.
Rye flour rusk Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B3
1.18mg · 7% DV
Biotin
1.68µg · 6% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.59mg · 26% DV
Selenium
7.84µg · 14% DV
Phosphorus
81mg · 12% DV
Copper
0.1mg · 11% DV
Sodium
143mg · 6% DV
Potassium ⭐
76mg · 2% DV
Rye flour rusk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye flour rusk
To burn the 98 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 Rye flour rusk?
Rye flour rusk is a dry, crisp baked bread product made with rye flour. Rye gives it a hearty, grain-forward flavour, often with a faint tang, while its firm texture makes it easy to keep on hand for a quick bite.
It works well at breakfast or as a snack with tea or coffee, and can be topped with cheese, hummus or jam. In places where rusks are a familiar pantry staple, they are also served alongside soup or softened in a drink. Rye flour rusk is notably high in fibre, with 13.1 g per 100 g. For a lighter snack, pair a couple of pieces with fresh fruit or a simple topping rather than a rich spread.
How Nutritious Is Rye flour 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 Rye flour 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 Rye flour rusk Contain Allergens?
Contains these allergens:
Which Diets Is Rye flour 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
Rye flour rusk Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.19g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.