Bran rusk

Bakery

Item Rating: 67/100

1 serving (30 grams) contains 120 calories, 4.0 grams of protein, 2.0 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		960
% Daily Value*
Total Fat		16.0 g	20%
	Saturated Fat	4.0 g	20%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1200 mg	52%
Total Carbohydrates		176.0 g	64%
	Dietary Fiber	24 g	85%
	Sugars	16.0 g
protein		32.0 g	64%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		8.0 mg	44%
Potassium		400.0 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 144 cal (14.8%)

Protein: 128 cal (13.1%)

Carbs: 704 cal (72.1%)

About Bran rusk

Bran rusk is a dry, crisp baked product made from whole wheat flour and often includes a high bran content, making it rich in dietary fiber. Originally from European and Middle Eastern cuisines, it is a popular snack or breakfast item, typically paired with tea or coffee. Bran rusk is nutrient-dense, offering carbohydrates for energy, fiber for digestive health, and small amounts of protein. It also contains trace minerals like iron, magnesium, and zinc. With its low moisture content, it has a long shelf life, making it a convenient on-the-go option. However, some variants may contain added sugar or salt, so reading labels is important.

Health Benefits

• Supports digestive health due to its high dietary fiber content, which promotes regular bowel movements and gut health.
• Provides energy through complex carbohydrates, which are slowly digested and help maintain steady blood sugar levels.
• Supplies trace minerals like iron (0.5-1 mg per serving), which is essential for oxygen transport in the blood.

Dietary Considerations

Allergens: Contains gluten, wheat

Suitable for: Vegetarian, low-fat

Not suitable for: Gluten-free, low-carb

Selection and Storage

Store in an airtight container in a cool, dry place to preserve its crisp texture and prevent staleness. Avoid exposure to humidity or direct sunlight.

Common Questions About Bran rusk Nutrition

Is bran rusk high in protein?

Bran rusk is not particularly high in protein; a single serving (typically 1 piece, around 15g) contains approximately 2-3 grams of protein. Its main nutritional value comes from dietary fiber and carbohydrates, making it better suited for digestive health rather than protein-focused diets.

Can I eat bran rusk on a keto diet?

Bran rusk is generally not compatible with a keto diet due to its high carbohydrate content. A single serving contains approximately 10-12 grams of carbs, which can quickly exceed daily carb limits for strict keto diets. It is better suited for diets focused on moderate carbs and fiber.

What are the health benefits or concerns of eating bran rusk?

Bran rusk is high in dietary fiber, which supports healthy digestion and helps prevent constipation. However, it can also be high in added sugars and sodium, depending on the brand, so it’s important to check nutritional labels. Individuals sensitive to gluten should avoid bran rusk, as it is typically made from wheat.

How much bran rusk should I eat per day?

A moderate portion size of bran rusk is 1-2 pieces (about 15-30g), which provides sufficient fiber without excessive carbs or calories. Pairing it with protein-rich foods like yogurt or nut butter can make it a more balanced snack.

How does bran rusk compare to whole wheat bread?

Bran rusk is typically crunchier and lower in moisture compared to whole wheat bread. Nutritionally, bran rusk often contains slightly more fiber due to its bran content but also tends to have less protein. Whole wheat bread may be a better choice for sandwiches, while bran rusk works well as a light snack or accompaniment to beverages like tea.

Data Sources & Scientific References