1 slice (medium) of Whole Wheat Etimek (12 g) has 44 calories. That works out to 370 calories per 100 g. It contains 8.4 g of carbs, 1.6 g of protein, 0.4 g of fat and 1.3 g of fiber. Its 0.3 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Whole Wheat Etimek?

Whole wheat etimek is a Turkish-style crisp rusk: thin bread slices made with whole wheat flour, then baked or dried until firm and crunchy. The bran gives it a darker colour and a heartier taste than plain etimek. It is a pantry staple in Turkey, and is also easy to enjoy anywhere crispbread is used.

Its dry, porous texture works well with cheese, olives, tomatoes or a spread, often alongside tea or as a quick breakfast. Etimek is also used in Turkish desserts, where the slices are softened with syrup. It is mainly a carbohydrate food, with useful fibre and some protein; each 100 g provides 11 g of fibre. For a lighter snack, top a slice with fresh vegetables rather than a rich spread.

Whole Wheat Etimek Nutrition Facts

Selected: 100 g

370

KCAL / 100G

Carbs

70g

· 25% DV

Protein

13g

· 26% DV

Fat

3.5g

· 4% DV

Fiber

11g

· 39% DV

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

Calories come from: Carbs 77% · Protein 14% · Fat 9%

Whole Wheat Etimek Vitamins & Minerals

Vitamins

0.45mg · 38% DV

4.2mg · 26% DV

0.3mg · 18% DV

0.6mg · 12% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

240mg · 34% DV

Selenium

18µg · 33% DV

Magnesium

90mg · 21% DV

How Nutritious Is Whole Wheat Etimek?

Nutrient density

Medium

55/ 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

Medium

53/ 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.

Whole Wheat Etimek Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Whole Wheat Etimek

To burn the 370 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

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

Is Whole Wheat Etimek 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 Whole Wheat Etimek Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Whole Wheat Etimek 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

Whole Wheat Etimek Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.4g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 14.2:1

Above the ideal 4:1 (14.2:1).

Compare Whole Wheat Etimek

🍞vs🍚

Whole Wheat Etimek vs Bulgur Pilaf250 kcal more per 100 g

→🍞vs🍝

Whole Wheat Etimek vs Whole wheat pasta246 kcal more per 100 g

→🍞vs🥖

Whole Wheat Etimek vs Breadstick40 kcal fewer per 100 g

→🍞vs🥯

Whole Wheat Etimek vs Simit30 kcal more per 100 g

→

Foods Similar to Whole Wheat Etimek

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole Wheat Etimek

What is Whole Wheat Etimek?

Whole Wheat Etimek is a Turkish-style crisp rusk made by baking and drying bread slices with whole-wheat flour. It is a processed food, usually eaten as a crunchy accompaniment or used as a base in desserts.

Can you use Whole Wheat Etimek to make etimek dessert?

Yes, Whole Wheat Etimek works in etimek dessert, the Turkish syrup-soaked rusk pudding. Pour syrup over the slices gradually, since they absorb liquid and can turn mushy if left soaking for too long.

How do you eat Whole Wheat Etimek?

Eat Whole Wheat Etimek plain or top it with cheese, hummus, avocado, or sliced tomato. It is also handy as a crunchy base for savory toppings; add wet ingredients just before serving to keep it crisp.

Does Whole Wheat Etimek need to be toasted before eating?

No, Whole Wheat Etimek is already baked and dried, so it can be eaten straight from the package. Toast it briefly only if you want a warmer, extra-crisp base for toppings.

How should you store Whole Wheat Etimek after opening?

Keep Whole Wheat Etimek sealed in an airtight container in a cool, dry place. Moisture makes the slices lose their crunch. Discard them if you notice mold or an unusual smell.

Can Whole Wheat Etimek replace regular etimek in recipes?

Yes, you can usually swap Whole Wheat Etimek for regular etimek in recipes such as layered desserts or savory toppings. Its whole-wheat flavor is more pronounced, and it may absorb syrup or other liquids at a different rate.

Can you use Whole Wheat Etimek instead of crackers or croutons?

Yes, Whole Wheat Etimek can stand in for crackers with dips or be broken into a salad like croutons. It is thicker and more bread-like than many crackers, so break it into bite-sized pieces before serving.

Does Whole Wheat Etimek help with constipation?

Whole Wheat Etimek contributes dietary fiber, which can support regular bowel movements when eaten with enough fluids. It is not a quick treatment for ongoing constipation; seek medical advice if the problem persists.

Is Whole Wheat Etimek a good choice for weight loss?

Whole Wheat Etimek can fit into a weight-loss eating plan, and its fiber may help some people feel satisfied. It does not cause weight loss on its own, and rich toppings or syrup can change the overall meal substantially.

Can people with diabetes eat Whole Wheat Etimek?

People with diabetes can include Whole Wheat Etimek in a meal, but its carbohydrates still affect blood glucose. Portion size and what you eat alongside it matter; ask your clinician or dietitian how it fits your individual plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026