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Seeded rusk cookie Calories
Crunchy baked snack with seeds
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Seeded rusk cookie (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 19.8 g of carbs, 3.3 g of protein, 4.2 g of fat and 2 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Seeded rusk cookie Nutrition Facts
Selected: 2 piece (medium) · 30 g
129
KCAL / 30G
Carbs
19.8g
· 7% DV
Protein
3.3g
· 7% DV
Fat
4.2g
· 5% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 10% · Fat 29%
Seeded rusk cookie nutrition facts table · 2 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 2 g | 7% |
| Protein | 3.3 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 2 Pieces of Seeded rusk cookie?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 30 g | 129 kcal |
| 1 piece (mini) | 12 g | 52 kcal |
| 1 piece (small) | 15 g | 65 kcal |
| 1 pack (small) | 40 g | 172 kcal |
| 3 piece (large) | 45 g | 194 kcal |
| 1 serving (medium) | 50 g | 215 kcal |
| 4 piece (extra large) | 60 g | 258 kcal |
| 1 pack (large) | 80 g | 344 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Seeded rusk cookie
What is a seeded rusk cookie?
A seeded rusk cookie is a crunchy baked snack made with dough that contains seeds. Recipes vary: some are more like savory crackers, while others have a sweeter, cookie-like taste.
How do you make a seeded rusk cookie?
To make a seeded rusk cookie, mix seeds into a flour-based dough, shape it, and bake until crisp. The ingredients vary by recipe, and letting the cookies cool fully helps them develop a crunchy texture.
What seeds are used in a seeded rusk cookie?
Sunflower and pumpkin seeds are common in a seeded rusk cookie; recipes may also use sesame or flaxseed. The exact mix varies, so check the ingredient list if you need to avoid a particular seed.
Is a seeded rusk cookie sweet or savory?
A seeded rusk cookie can be either sweet or savory. Savory versions often go with cheese or dips, while sweeter ones work as a simple snack; the recipe’s sugar and salt determine its flavor.
What can you serve with a seeded rusk cookie?
Serve a seeded rusk cookie with cheese, hummus, or a dip for a savory snack. Sweeter versions pair well with tea or coffee, and the crunchy texture also makes them easy to serve alongside soup.
How do you keep a seeded rusk cookie crunchy?
Keep a seeded rusk cookie crunchy by cooling it completely and storing it in an airtight container in a cool, dry place. Trapped steam or humidity can soften the cookies, so avoid sealing them while warm.
Can you freeze a seeded rusk cookie?
Yes, you can freeze a seeded rusk cookie in a sealed freezer-safe container or bag. Once thawed, warm it briefly in the oven if you want to bring back some of its crispness.
Why does a seeded rusk cookie crumble?
A seeded rusk cookie may crumble if its dough is too dry, the seeds are too large, or the mixture does not bind well. Add a little liquid to the dough and press the shaped pieces together before baking.
Is a seeded rusk cookie a healthy snack?
A seeded rusk cookie can provide some fiber and protein from its seeds, but it is still a flour-based baked snack. Pairing a modest serving with fruit or yogurt can make it part of a more filling snack.
Can people with diabetes eat a seeded rusk cookie?
People with diabetes can include a seeded rusk cookie in a meal plan, but its flour and carbohydrates can raise blood sugar. Portion size and what you eat with it matter; a dietitian can help tailor advice to your needs.
Seeded rusk cookie Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.44mg · 9% DV
Biotin
2.1µg · 7% DV
Folate
25.5µg · 6% DV
Minerals
Manganese
0.41mg · 18% DV
Selenium
9µg · 16% DV
Copper
0.11mg · 12% DV
Phosphorus
86mg · 12% DV
Sodium
186mg · 8% DV
Potassium ⭐
81mg · 2% DV
Seeded rusk cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seeded rusk cookie
To burn the 129 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 Seeded rusk cookie?
A seeded rusk cookie is a crisp, baked biscuit made from a flour-based dough mixed with seeds. Baking it until dry gives it a firm crunch and makes it easy to keep on hand as a snack. Recipes and seed blends vary, and it can be homemade or bought ready to eat.
Enjoy it with tea or coffee, or serve it with cheese, hummus or a savoury spread. It is fairly carbohydrate-forward, with some fibre and protein from the seeds; at 430 calories per 100 g, it is quite energy-dense for its size. A couple of pieces make a convenient snack, and pairing them with fruit or a protein-rich topping can make it more satisfying.
How Nutritious Is Seeded rusk cookie?
Nutrient density
Low
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 Seeded rusk cookie 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 Seeded rusk cookie Contain Allergens?
Contains these allergens:
Which Diets Is Seeded rusk cookie 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
Seeded rusk cookie Fat Profile
SATURATED
0.57g
MONOUNSATURATED
1.26g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 40.5:1
Above the ideal 4:1 (40.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.