Cookies, graham crackers, plain or honey, lowfat
Whole food · Baked Products
Photo: Wikipedia
Low-fat graham crackers are crisp, subtly sweet wafers with a wholesome, toasty wheat flavor and a satisfying snap. They deliver a notable 5.7g of fiber per 100g, making them a more filling, whole-grain option among sweet snacks. Their mild honey notes and sturdy texture make them a versatile base for both simple treats and layered desserts.
💚 Why it's loved
People love them for their comforting, nostalgic taste that evokes childhood and home baking. Their sturdy, crisp texture makes them the perfect, no-fuss foundation for everything from s'mores to cheesecake crusts.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content (77.96g per 100g) and added sugar (22.86g) can cause blood-sugar spikes if eaten alone. To counteract this, pair them with a source of protein or fat, like nut butter or Greek yogurt, and practice portion control. They also contain wheat (gluten), a common allergen.
Key benefits
- Provides 5.7g of dietary fiber per 100g, aiding satiety.
- Made with whole wheat flour, a source of complex carbohydrates.
- Low in fat (5.71g per 100g) compared to many cookies.
- Offers a convenient, portable source of quick energy.
- A classic, recognizable flavor profile for homemade desserts.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The graham cracker was invented in 1829 by Sylvester Graham, a Presbyterian minister who advocated for a vegetarian diet and believed his high-fiber, unsifted flour cracker could curb unhealthy appetites.
Full nutrition (scales with serving)
| Water | 8.0 g |
| Energy | 386 kcal |
| Energy | 1616 kj |
| Protein | 5.7 g |
| Total lipid (fat) | 5.7 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 78.0 g |
| Fiber, total dietary | 5.7 g |
| Total Sugars | 22.9 g |
| Calcium, Ca | 429 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 56.0 mg |
| Phosphorus, P | 163 mg |
| Potassium, K | 171 mg |
| Sodium, Na | 629 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 33.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.45 mg |
| Riboflavin | 0.24 mg |
| Niacin | 3.8 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 80.0 ug |
| Folic acid | 54.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 118 ug |
| Choline, total | 12.3 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 | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 105 ug |
| Vitamin E (alpha-tocopherol) | 0.86 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Fatty acids, total saturated | 0.00 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 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.2 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 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 | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What is the main difference between plain and honey graham crackers?
Honey graham crackers contain honey as a sweetener, giving them a slightly more floral, pronounced sweetness compared to the more neutral, malty flavor of plain graham crackers.
Are low-fat graham crackers healthier than regular cookies?
They are often lower in total fat and may provide more fiber if made with whole wheat, but they can still be high in sugar and refined carbs. They are a better choice than many rich, frosted cookies but should still be eaten in moderation.
Can I use these for a cheesecake crust if they are low-fat?
Yes, absolutely. The low-fat content doesn't prevent them from forming a crust. You'll typically crush them and mix with a small amount of melted butter or oil to bind, which adds the necessary fat for structure.