Whole Wheat Dutch Rusk
The light, round rusks that no Dutch breakfast is without (beschuit): baked twice until extra crisp and airy. Whole-wheat rusk is rich in bran, but its brittle texture gives it a moderate-to-high glycemic index (≈68).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have one or two rusks topped with soft white cheese or natural, sugar-free peanut butter; the protein and healthy fats slow the absorption of the toasted rusk starch.
Best preparation methods
Always choose rusks made from 100% whole-wheat flour (volkoren) and avoid ordinary brittle white rusks, which break down into sugar in the mouth very quickly.
Important Nutritional Note
A beschuit is very low in calories (about 40 kcal per rusk); it is a practical, crunchy morning option as long as it is paired with natural protein to prevent early hunger.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (10 g) |
|---|---|---|
| Calories | 390 kcal | 39 kcal |
| Protein | 13 g | 1.3 g |
| Carbohydrate | 70 g | 7 g |
| Available carbohydrate | 62.5 g | 6.2 g |
| Fat | 5.5 g | 0.6 g |
| Dietary fibre | 7.5 g | 0.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Breads & pastries with a glycemic index (10), it ranks 9 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Whole Wheat Dutch Rusk good for weight loss?
It can be included in moderation: it contains 7.5 g of fibre per 100 g, which supports fullness, and a 10 g portion gives 39 kcal.
How does Whole Wheat Dutch Rusk affect blood sugar?
Its glycemic index is 68 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 10 g portion has a glycemic load of 4.2 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Whole Wheat Dutch Rusk?
A typical 10 g portion of Whole Wheat Dutch Rusk provides about 39 kcal, 1.3 g protein, 7 g carbohydrate, 0.6 g fat and 0.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.