Protein ChefBreads & Bakery#14 of 20 in categoryRating 3.3/5

Protein Chef Double Protein Whole Wheat Rusk

Red flags

  • Red flag: High added sugar (10.1g per 100g)

Green flags

  • Green flag: High protein (20g per 100g)
  • Green flag: Source of fibre

Ingredients, decoded

14 listed
  • Whole Wheat Atta
  • High Protein Blend (Defatted Soya Flour, Defatted Peanut Flour, Soya Protein Isolate)
  • Sugar
  • Semolina
  • Refined Rice Bran Oil
  • Yeast
  • Vital Wheat Gluten
  • Bread Improver (Maize Starch, Soya Flour, Calcium Carbonate)
  • Skimmed Milk Powder
  • Iodised Salt
  • Refined Sunflower Oil
  • Antioxidants (Ascorbic Acid (Vit C), Rosemary Extract, Mixed Tocopherols (INS307b))
  • Cardamom (0.03%)
  • Nature Identical Flavouring
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

CB3

Nutrition per 100 g
CNutritionBIngredients3Risk
VerdictGOOD
Energy379 kcal
Protein20 g
Carbohydrates67.3 g
Total sugars16.7 g
Added sugars10.1 g
Dietary fibre5.7 g
Total fat4.5 g
Saturated fat1.2 g
Trans fat0 g
Cholesterol0 mg
Sodium247 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

A rusk with 20 g of protein and whole wheat

Protein Chef Double Protein Whole Wheat Rusk is whole wheat atta, a high-protein blend of defatted soya flour, defatted peanut flour and soya protein isolate, sugar, semolina, rice bran oil, yeast, vital wheat gluten, a bread improver, skimmed milk powder, salt, sunflower oil, antioxidants, cardamom (0.03%) and nature-identical flavouring.

CleanPlate scores it CB3. The C for nutrition is middling: 20 g protein and 5.7 g fibre per 100 g. The B for ingredients reflects a mix of whole and refined ingredients (led by whole wheat atta, defatted soya flour and defatted peanut flour), with additives that cost points: flavouring. The 3 for risk comes mainly from free sugar (10.1 g per 100 g) and sodium (247 mg per 100 g).

Claims vs reality

What the pack says, checked against the ingredient list and nutrition panel.

  • Product name

    “Double Protein Whole Wheat Rusk”

    Holds

    Whole wheat atta leads the list and protein is 20 g per 100 g.

  • Retail listing

    “High Protein”

    Holds

    20 g per 100 g is above the 11 g FSSAI line.

  • Retail listing

    “High Fibre”

    Partly true

    5.7 g per 100 g is a source of fibre but below the 6 g needed for high fibre.

  • Retail listing

    “No Maida”

    Holds

    No refined wheat flour is listed, though semolina is.

How CB3 breaks down

Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.

How we score →
01 Nutritional valueA to E
C

Adequate nutrient density

Protein
20 g
Fibre
5.7 g
Vitamins and minerals
None declared
Energy
379 kcal

Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal.

02 Ingredient & label integrityA to E
B

Good, few concerning additives

Base
Whole Wheat Atta
Main fat
High Protein Blend
Sweeteners
Sugar
Additives
3
Flagged
None

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Risk nutrients1 to 5
3

Moderate risk

Added sugar
10.1 g
Sodium
247 mg
Saturated fat
1.2 g
Trans fat
0 g

Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.

A closer look

Does the label add up?

Whole wheat atta, high protein blend (defatted soya flour, defatted peanut flour, soya protein isolate), sugar, semolina, refined rice bran oil, yeast, vital wheat gluten, bread improver (maize starch, soya flour, calcium carbonate), skimmed milk powder, iodised salt, refined sunflower oil, antioxidants (ascorbic acid, rosemary extract, mixed tocopherols), cardamom 0.03% and nature-identical flavouring.

Per 100 g: 379 kcal, 4.5 g fat of which 1.2 g saturated, 16.7 g sugar of which 10.1 g added, 5.7 g fibre, 20 g protein, 247 mg sodium. Values are from the Nutrition Information text (fat 4.5 g, saturated 1.2 g, added sugar 10.1 g, sodium 247 mg); the structured fields differ slightly and print sodium as "247 g". Atwater energy is 378 kcal against 379 declared.

Ingredients to watch

  • Added sugarWorth watching

    10.1 g per 100 g, about 2 g in a 20 g serve.

  • Semolina and flavouringWorth watching

    Semolina is refined, and a nature-identical flavouring costs 2 points.

  • Protein and fibreFine

    20 g protein and 5.7 g fibre per 100 g.

  • Low fatFine

    4.5 g fat and 1.2 g saturated per 100 g.

Common misconceptions

Myth: "A protein rusk is a protein bar"

A 20 g serve has about 4 g of protein.

Myth: "Rusk is just dry bread"

It is baked twice, so it is dense: 379 kcal per 100 g.

How often, and how

  • Healthy adultsA few times a week
  • ChildrenOccasionally
  • Diabetes or prediabetesOccasionally, watch the sugar

Smarter ways to eat it

With tea or milk

Dunk two rusks and skip the biscuit.

Pair with fruit

Add a banana for a fuller breakfast.

Common questions

Is Protein Chef Double Protein Whole Wheat Rusk healthy?

Protein Chef Double Protein Whole Wheat Rusk scores CB3 (Good) on CleanPlate, which makes it a reasonable choice with a trade-off or two worth knowing about. The main concerns are: High added sugar (10.1g per 100g). On the plus side: High protein (20g per 100g); Source of fibre.

What does the CB3 score mean?

The first letter (C) grades nutritional value: adequate nutrient density. The second letter (B) grades ingredient and label integrity: good, few concerning additives. The number (3) grades risk nutrients (sugar, sodium, saturated fat): moderate risk.

Last reviewed October 10, 2026. Scored with the CleanPlate method from the published label.

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