Cookies, graham crackers, plain or honey (includes cinnamon)
Whole food · Baked Products
Photo: Wikipedia
Graham crackers are crisp, slightly sweet, whole-wheat biscuits with a distinctive honeyed, toasty flavor and a satisfying, crumbly texture. Nutritionally, they offer a moderate energy source (430 kcal/100g) with a notable carbohydrate content (77.66g), primarily from starch and added sugars (24.85g), while providing some dietary fiber (3.4g).
Calorie split: 6% protein · 72% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love graham crackers for their nostalgic, comforting honey-wheat flavor and versatile texture, which is perfect for crumbling into yogurt, forming pie crusts, or simply enjoying with a glass of milk. They hold a special place in American culture as a classic campfire treat for making s'mores.
⚠️ Watch-outs & how to enjoy it better
The high sugar and carbohydrate content can cause rapid blood-sugar spikes, making them less suitable for individuals with diabetes or those monitoring glycemic response. To counteract this, pair a serving with a source of protein (like peanut butter or cheese) or healthy fat (like almond butter) to slow digestion and stabilize blood sugar. They also contain wheat, a common allergen.
Key benefits
- Provides quick energy from carbohydrates
- Contains some dietary fiber for digestive health
- Offers a small amount of plant-based protein (6.69g)
- A convenient, shelf-stable snack or ingredient
- Can be part of a balanced diet when portion-controlled
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original graham cracker was invented in the 1820s by Presbyterian minister Sylvester Graham, who advocated for a diet of whole-grain foods to suppress 'carnal urges,' making its modern sweetened form a delicious irony.
Full nutrition (USDA data · scales with serving)
| Water | 3.4 g |
| Energy | 430 kcal |
| Energy | 1799 kj |
| Protein | 6.7 g |
| Total lipid (fat) | 10.6 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 77.7 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 24.9 g |
| Sucrose | 22.8 g |
| Glucose | 1.0 g |
| Fructose | 0.99 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 46.6 g |
| Calcium, Ca | 77.0 mg |
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 40.0 mg |
| Phosphorus, P | 185 mg |
| Potassium, K | 170 mg |
| Sodium, Na | 516 mg |
| Zinc, Zn | 0.96 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 1.0 mg |
| Selenium, Se | 6.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.32 mg |
| Niacin | 4.4 mg |
| Pantothenic acid | 0.42 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 91.0 ug |
| Folic acid | 72.0 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 142 ug |
| Choline, total | 5.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 77.0 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.23 mg |
| Tocopherol, gamma | 6.0 mg |
| Tocopherol, delta | 1.5 mg |
| Tocotrienol, alpha | 0.18 mg |
| Tocotrienol, beta | 1.4 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 14.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.47 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.5 g |
| MUFA 18:1 c | 2.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 5.4 g |
| PUFA 18:2 | 4.8 g |
| PUFA 18:2 n-6 c,c | 4.7 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.62 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.60 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.06 g |
| Fatty acids, total trans-monoenoic | 0.04 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.04 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cookies, animal crackers (includes arrowroot, tea biscuits) — USDA does not publish this profile for Cookies.
| Tryptophan | 0.10 g |
| Threonine | 0.19 g |
| Isoleucine | 0.26 g |
| Leucine | 0.47 g |
| Lysine | 0.24 g |
| Methionine | 0.12 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.20 g |
| Valine | 0.30 g |
| Arginine | 0.26 g |
| Histidine | 0.14 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.23 g |
| Proline | 0.76 g |
| Serine | 0.36 g |
FAQ
Are graham crackers healthy?
They are a source of quick energy and some fiber, but their high sugar and refined carbohydrate content means they are best enjoyed in moderation as an occasional treat, not a health food.
What's the difference between graham crackers and digestive biscuits?
Graham crackers are typically sweeter, made with honey or sugar, and have a more pronounced whole-wheat flavor. Digestive biscuits (popular in the UK) are often less sweet, have a more crumbly texture, and may use a blend of flours.
Can I use graham crackers for a gluten-free diet?
Traditional graham crackers contain wheat flour and are not gluten-free. However, many brands now offer certified gluten-free versions made with alternative flours like rice or almond flour.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.30 kcal/g · 6% calories from protein · 3.4 g fiber · 24.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.