How many calories are in 1 buttermilk rusk?

November 20, 2025 •

4 min read

A single Ouma buttermilk rusk can contain around 133 to 178 calories, depending on the variant. This means that knowing how many calories are in 1 buttermilk rusk requires looking beyond a single number, as the exact count depends on the brand, size, and specific recipe.

Quick Summary

This article explores the varying calorie counts of buttermilk rusks based on different brands and recipes. It breaks down the nutritional content, compares them to other types of rusks, and provides context for their role in a balanced diet.

Key Points

Variable Calorie Count: The number of calories in one buttermilk rusk depends heavily on the brand and size, typically ranging from 103 to 178 kcal.
Brand Specifics: An Ouma Sliced Buttermilk Rusk (30g) is about 133 kcal, while a larger Ouma Chunky version (40g) is closer to 178 kcal.
Ingredient Impact: Homemade or specialty rusks with added sugar, butter, or nuts will have a higher calorie content than simpler versions.
Calorie-Dense Snack: Buttermilk rusks are more calorie-dense by weight than fresh bread due to the drying process.
Enjoy in Moderation: They can be part of a healthy diet but should be consumed in moderation due to their high carbohydrate and fat content.
Check the Label: Always consult the nutritional information on the packaging for the most accurate calorie and macronutrient breakdown for a specific product.

Calorie Breakdown by Buttermilk Rusk Brand

The number of calories in a single buttermilk rusk can vary significantly from one brand to another due to differences in ingredients, portion size, and preparation methods. Examining specific examples provides a clear picture of what to expect.

Ouma Sliced Buttermilk Rusks: A single 30g rusk contains approximately 133 kcal.
Ouma Chunky Buttermilk Rusks: A larger, 40g chunky rusk from the same brand typically has around 178 kcal.
Woolworths Buttermilk Rusks: A 28g serving is reported to contain about 125 kcal.
Tuisgebak Buttermilk Rusks: A lighter, 20g rusk has roughly 103 kcal.
Pick n Pay Buttermilk Rusks: A 30g rusk from this brand contains approximately 134 kcal.
Cape Cookies Buttermilk Rusks: A smaller 20g rusk can have 88 kcal.

These figures illustrate the importance of checking the nutritional label for the specific product you are consuming. The total calorie count is directly influenced by the weight of the rusk, with larger or 'chunky' varieties containing more calories.

Factors Influencing Buttermilk Rusk Calories

Beyond brand and size, several other factors can affect the calorie content of a buttermilk rusk. Understanding these can help you make more informed choices.

Ingredients: Homemade rusks, for instance, can vary greatly. Some recipes might use more butter, sugar, or added ingredients like nuts, which will increase the calorie density. Commercial rusks often use vegetable fats and varying amounts of sugar.
Recipe Variations: Some buttermilk rusk recipes add ingredients like seeds, dried fruit, or a glaze, which can add extra calories and change the macronutrient profile.
Drying Process: Rusks are baked and then dried out at a lower temperature. The drying process removes moisture, making them more calorie-dense by weight than a fresh slice of bread.
Macronutrient Composition: Calories come from carbohydrates, fats, and proteins. Buttermilk rusks are typically carbohydrate-heavy, with significant fat content, and are less concentrated in protein. The balance of these macronutrients will impact the final calorie count.

Comparison: Buttermilk Rusks vs. Other Rusks

To put the calories of a buttermilk rusk into perspective, it's helpful to compare them with other rusk varieties. The key takeaway is that rusks are generally calorie-dense, often more so than plain bread.


Rusk Type	Approx. Rusk Size	Approx. Calories per Rusk	Notes
Ouma Buttermilk (Sliced)	30g	~133 kcal	Moderate calorie option within the buttermilk category.
Ouma Buttermilk (Chunky)	40g	~178 kcal	Higher calories due to larger portion size.
Muesli Rusks	30g	~122-140 kcal	Can vary based on the amount of added seeds, oats, and fruit.
Plain Rusks	30g	~130-134 kcal	Comparable to sliced buttermilk, but without the distinctive flavor.
Plain Bread (for comparison)	30g slice	~77 kcal (approx.)	Significantly lower calorie count per equivalent weight than most rusks.
Bran Rusks	24g	~70-135 kcal	Wide variance depending on the specific recipe and brand.

How to Fit Buttermilk Rusks into a Balanced Diet

While buttermilk rusks are not a low-calorie food, they can still be enjoyed in moderation. The key is portion control and considering the total context of your diet. One or two rusks as an occasional treat is unlikely to derail a healthy eating plan. The South African tradition of 'dipping' them in coffee or tea is a common way to enjoy them.

For a more nutritionally-balanced snack, consider pairing a single rusk with something that offers more protein or fiber, such as a tablespoon of almond butter or a side of yogurt. Alternatively, exploring healthier, homemade rusk recipes with reduced sugar and added fiber can be a good option.

Conclusion

The calorie content of a single buttermilk rusk is not a fixed number, but rather a range that depends on the brand, size, and ingredients. Common brands like Ouma offer rusks ranging from approximately 133 to 178 kcal per piece. While rusks are a calorie-dense snack, they can be part of a balanced diet when consumed in moderation. The key is to be mindful of serving sizes and to complement them with more nutritious foods where possible. For those tracking calories closely, checking the specific product's nutritional information is the most accurate approach.

Buttermilk Rusk Nutritional Profile

Buttermilk rusks are primarily composed of carbohydrates, fats, and some protein. The buttermilk adds a distinctive tang and richness, while sugar and flour form the bulk of the rusk. They are not a significant source of vitamins or minerals, especially compared to whole-grain alternatives. The drying process concentrates the nutrients and calories, making them a dense energy source. The high carb and fat content means they provide a quick boost of energy but may also contribute to blood sugar spikes, particularly for those sensitive to sugar intake. Homemade recipes that incorporate whole wheat flour, bran, seeds, or nuts can offer a slightly better nutritional profile with more fiber. For those managing weight or blood sugar, limiting consumption and choosing smaller varieties or healthier alternatives is advisable. For instance, brands like Cape Cookies offer smaller rusks with a lower calorie count.

For a full nutritional breakdown of a popular brand, you can check the details on sites like FatSecret or Nutritionix.

Frequently Asked Questions

Buttermilk rusks are not a low-calorie or nutrient-rich snack. They are high in carbohydrates, fat, and sugar, and low in fiber, particularly when made with refined flour. They can be enjoyed in moderation as an occasional treat, but healthier, more balanced alternatives are recommended for daily snacking.

Buttermilk rusks are more calorie-dense than bread. A 100g serving of rusks can contain up to 407 kcal, while the same amount of white bread has around 258-281 kcal. The drying process concentrates the calories in the rusk.

A chunky buttermilk rusk is generally larger and heavier than a sliced one, leading to a higher calorie count per piece. For example, a 40g Ouma chunky rusk has about 178 kcal, while a 30g sliced rusk has 133 kcal.

Yes, you can modify homemade rusk recipes to reduce the calorie count. This can be achieved by using a portion of whole wheat flour, reducing the amount of sugar and fat, and adding fiber-rich ingredients like bran or seeds.

The variation in calories is primarily due to differences in portion size (weight), ingredients (more or less fat and sugar), and the specific brand's recipe. Always check the label for the most accurate information.

The primary source of calories in a buttermilk rusk comes from carbohydrates and fats. Ingredients like flour, sugar, and butter or vegetable fat contribute the majority of the calories.

To make your snack more balanced, pair a single rusk with something that adds more nutritional value. Good options include dipping it in a cup of tea or coffee, or topping it with a source of protein and healthy fats like nut butter.