datafood
Sign up
datafood

Bread, flakes and breakfast cereals

Rusk wholemeal

Crispbreads, rusks, crackers and wafers 412 kcal / 100 g FSVO V7.1

100 g of Rusk wholemeal provides 412 kcal (1,740 kJ). Its composition stands out for its content of phosphorus (320 mg), protein (17.5 g) and zinc (2.7 mg) per 100 g. This food belongs to the “Crispbreads, rusks, crackers and wafers” category (“Bread, flakes and breakfast cereals” family) of the Swiss database.

Rusk wholemeal

The essentials for 100 g

Protein17.5 g 35%
Fat9.1 g 13%
Carbohydrates61.2 g 24%
Dietary fibre7.8 g 26%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy412 kcal (1,740 kJ)C21%
Protein17.5 gC35%
Fat9.1 gC13%
of which saturated fat4.1 gC21%
of which polyunsaturated1.6 gCn/a
of which omega-30.1 gCn/a
Carbohydrates61.2 gC24%
of which sugars13.8 gC15%
Dietary fibre7.8 gC26%
Water5.2 gCn/a
Alcohol0 gCn/a
Minerals
Calcium99 mgC12%
Iron3.6 mgC26%
Magnesium98 mgC26%
Phosphorus320 mgC46%
Potassium390 mgC20%
Sodium760 mgC32%
Zinc2.7 mgC27%
Vitamins
Vitamin D0.1 µgC2%
Vitamin B120.1 µgC5%
Vitamin C0 mgC0%
Folate32 µgC16%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein35%
Fat13%
Carbohydrates24%
Dietary fibre26%
Phosphorus46%
Sodium32%
Zinc27%
Magnesium26%
Iron26%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Crispbread, wholemeal+ 5.5 g+ 7.4 g+ 87 kcal
vs Rusk+ 5.9 g+ 1.3 g− 9 kcal
vs Wholemeal rice waffles with sweet coating+ 11.4 g− 14.8 g− 88 kcal
vs Crispbread, wholemeal, with sesame+ 4.4 g+ 2.2 g+ 58 kcal
vs Crispbread, wholemeal, with linseeds+ 4.6 g+ 3.3 g+ 67 kcal

Similar foods

Within the “Bread, flakes and breakfast cereals” family, selected by nutritional proximity (method v1.0).

Wheat wolemeal flakesWheat wolemeal flakes335 kcalPuffed wheat with honey or other sugarsPuffed wheat with honey or other sugars377 kcalCrispbread, wholemealCrispbread, wholemeal325 kcalRuskRusk421 kcalWholemeal rice waffles with sweet coatingWholemeal rice waffles with sweet coating500 kcalWholemeal rice wafflesWholemeal rice waffles390 kcalWholemeal rice waffles with honey or fruitWholemeal rice waffles with honey or fruit379 kcalCorn waffle, plainCorn waffle, plain387 kcal

Frequently asked questions

How many calories in 100 g of Rusk wholemeal?
100 g of Rusk wholemeal provides 412 kcal, i.e. 1,740 kJ (FSVO data V7.1).
How much protein in 100 g of Rusk wholemeal?
100 g provides 17.5 g of protein, i.e. 35% of the adult reference value (50 g).
What is the fat content of 100 g of Rusk wholemeal?
100 g contains 9.1 g of fat, of which 4.1 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Rusk wholemeal” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

What about your needs?

Estimate your daily energy needs, then see how each portion compares. Local computation, no sign-up.

Calculate my needs