Whole wheat rusk: calories and nutrition facts
Whole wheat rusk has 389 kcal per 100 g. One serving, 2 Rusks (30 g), has 117 kcal.
- Calories
- 389 kcal
- Protein
- 11.3 g
- Carbohydrates
- 66 g
- Fat
- 5.9 g
Per 100 g
Whole wheat rusk: how many calories?
Whole wheat rusk has 389 kcal per 100 g, with 11.3 g protein, 66 g carbs and 5.9 g fat. A 30 g serving (2 Rusks) has 117 kcal. That is more than the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein12%
- Carbohydrates73%
- Fat15%
Calculate a portion
- Calories
- 117 kcal
- Protein
- 3.4 g
- Carbohydrates
- 19.8 g
- Fat
- 1.8 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 389 kcal | 117 kcal |
| Fat | 5.9 g | 1.8 g |
| of which saturated fat | 1.1 g | 0.3 g |
| Carbohydrates | 66 g | 19.8 g |
| of which sugars | 5 g | 1.5 g |
| Fiber | 11 g | 3.3 g |
| Protein | 11.3 g | 3.4 g |
| Sodium | 492 mg | 148 mg |
| Water | 3.5 g | 1.1 g |
| Vitamin C | 2 mg | 0.6 mg |
| Calcium | 41 mg | 12 mg |
| Iron | 2.7 mg | 0.8 mg |
| Potassium | 339 mg | 102 mg |
| Magnesium | 81 mg | 24 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(389 kcal) | 19% |
| Fat(5.9 g) | 8% |
| of which saturated fat(1.1 g) | 6% |
| Carbohydrates(66 g) | 25% |
| of which sugars(5 g) | 6% |
| Protein(11.3 g) | 23% |
| Salt(1.23 g) | 21% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High fibre (at least 6 g)
- Low sugars (5 g or less)
Whole wheat rusk: frequently asked questions
Whole wheat rusk: how many calories per serving?
A 30 g serving (2 Rusks) has 117 kcal.
Whole wheat rusk: how much protein?
Whole wheat rusk contains 11.3 g of protein per 100 g, 23% of the 50 g reference intake.
Whole wheat rusk: how much fibre?
Whole wheat rusk provides 11 g of fibre per 100 g, 44% of the 25 g a day recommended by EFSA.
Whole wheat rusk: how much makes 100 kcal?
100 kcal is about 26 g of this food.
Recipes with this food
More foods in this category
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- Whole sorghum raw349 kcal
- Whole soy flour457 kcal
- Whole wheat bread234 kcal
- Whole wheat burger bun296 kcal
- Whole wheat crackers436 kcal
- Whole wheat crustless sandwich bread245 kcal
- Whole wheat English muffin205 kcal
- Whole wheat flour T150342 kcal
- Whole wheat sandwich bread257 kcal
- Whole wheat toast390 kcal
- Wild rice raw344 kcal
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