Graham crackers
Common food
Photo: Wikipedia
Graham crackers are a subtly sweet, whole-wheat biscuit with a dry, sandy texture that crumbles satisfyingly. They offer a mild, honey-kissed flavor with a hint of nuttiness from their signature graham flour. Nutritionally, they are a carbohydrate-dense snack providing quick energy, with a modest amount of fiber.
Calorie split: 6% protein · 72% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love graham crackers for their nostalgic, comforting sweetness and their incredible versatility as both a standalone snack and a foundational ingredient in countless desserts.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate and sugar content can lead to blood-sugar spikes, and they are a common wheat allergen. To mitigate this, pair them with protein or fat like peanut butter or cheese, and practice strict portion control.
Key benefits
- Provides quick energy from complex carbohydrates
- Contains some dietary fiber from whole wheat
- A convenient, shelf-stable snack
- A base for no-bake desserts and crusts
- Offers a mild, comforting flavor profile
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Graham crackers were invented in the 1820s by Presbyterian minister Sylvester Graham as a bland, whole-grain health food to curb 'sinful' appetites, a far cry from the sweet snack we know today.
Full nutrition (USDA data · scales with serving)
| Water | 3.4 g |
| Energy | 430 kcal |
| Protein | 6.7 g |
| Total lipid (fat) | 10.6 g |
| Carbohydrate, by difference | 77.7 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 24.9 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 |
| 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 |
| 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 77.0 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| 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 16:0 | 1.1 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.4 g |
| PUFA 18:2 | 4.8 g |
| PUFA 18:3 | 0.62 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cookies, graham crackers, chocolate-coated — USDA does not publish this profile for Graham crackers.
| Tryptophan | 0.05 g |
| Threonine | 0.13 g |
| Isoleucine | 0.14 g |
| Leucine | 0.26 g |
| Lysine | 0.13 g |
| Methionine | 0.06 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.12 g |
| Valine | 0.17 g |
| Arginine | 0.15 g |
| Histidine | 0.08 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.22 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.13 g |
| Proline | 0.36 g |
| Serine | 0.18 g |
FAQ
Are graham crackers healthy?
They are a source of whole grains and fiber but are also relatively high in added sugar and calories. They are best enjoyed as an occasional treat or part of a balanced meal, not as a health food.
What makes graham crackers taste different from other cookies?
Their unique flavor comes from graham flour (coarsely ground whole wheat) and often honey or molasses, giving them a distinct, less sweet, and more 'wheaty' taste than sugar cookies.
Can I use graham crackers for a gluten-free diet?
Traditional graham crackers contain wheat and are not gluten-free. However, many brands now offer certified gluten-free versions made with alternative flours.
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.