Graham Cracker Nutrition, Glycemic Index, Calories, Net Carbs & More

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Graham cracker nutrition: calories, carbs, GI, protein, fiber, fats Cookies, graham crackers, plain or honey (includes cinnamon) 100 g 1 large rectangular piece or 2 squares or 4 small rectangular pieces - 14g1 cracker - 15g1 oz - 28.35g1 cup, crushed - 84g *all the values are displayed for the amount of 100 grams by Arpi Gasparyan | Last updated on September 06, 2023 Medically reviewed by Jack Yacoubian

Table of contents

1. Carbs in Graham cracker
1. Carbs per serving size
2. Different types
3. Carbohydrate type breakdown
4. Graham cracker net carbs
2. Graham cracker calories
1. Calories per 100g
2. Calories per serving size
3. Comparison
4. Summary table & burning estimates
3. References

Carbs in Graham cracker

100g of Graham crackers contain 78g carbs, which covers 26% of the daily need (in the case of a 2000 calorie diet).

Compared to all foods in our database, Graham crackers are in the top 6% of foods high in carbs and the top 5% of foods high in net carbs.

Carbs per serving size

One Graham cracker (15g) contains 11.7g of carbs, whereas 1 oz of crackers (28.35g) contains 22g.

One cup of crushed Grahams (84g) contains 65.3g of carbs.

Different types

Low-fat Grahams have lower fat and slightly higher water content, but the carb content remains the same.

Surprisingly, chocolate-coated Grahams are lower in carbs. One hundred grams of chocolate-coated Grahams contains 67g of carbs.

Carbohydrate type breakdown

The chart below shows that most carbs in Grahams that break down to simple sugars are starch and sucrose, starch being two times more.

Carbohydrate type breakdown

65% 32% Starch: 47 g Sucrose: 23 g Glucose: 1 g Fructose: 0.99 g Lactose: 0 g Maltose: 0 g Galactose: 0 g

Graham cracker net carbs

Over 95% of Graham crackers’ carbs are net carbs, equal to 77.26g per 100g serving. The remaining 5% is dietary fiber, which equals 3.4g per 100g serving.

Graham cracker calories

Calories per 100g

Graham cracker is a high-calorie food. One hundred grams of Graham crackers provides 430 calories. Most of the calories are provided by the high carb content.

To cover the daily carb need, a person needs to consume 384g of Grahams.

Macronutrients chart

7% 11% 76% 4% 2% Protein: Daily Value: 13% 6.7 g of 50 g 6.7 g (13% of DV ) Fats: Daily Value: 16% 10.6 g of 65 g 10.6 g (16% of DV ) Carbs: Daily Value: 26% 77.7 g of 300 g 77.7 g (26% of DV ) Water: Daily Value: 0% 3.4 g of 2,000 g 3.4 g (0% of DV ) Other: 1.7 g 1.7 g More about macronutrient chart

Calories per serving size

One Graham cracker (15g), either plain or honey, provides 64.5 calories, whereas 1 oz of crackers (28.35g) provides 122 calories.

One cup of crushed Grahams weighing 84g provides 361 calories.

Comparison

Compared to all foods in our database, Graham crackers are in the top 12% of foods high in calories.

Each gram of fats provides over two times more calories than carbs. Plain or honey Grahams have a higher level of carbs, whereas other cookies and crackers (except for saltine crackers) mentioned in the table below have higher levels of fats.

Food	Calories, 1 oz	Calories, per 100g
Grahams, chocolate-coated	142	500
Cheese cracker	139	489
Chocolate chip cookie	138	488
Cream cracker	-	484
Grahams, plain or honey	122	430
Marshmallow cookie	119	421
Saltine cracker	119	418
Brownie cookie	115	405

Summary table & burning estimates

We have calculated the duration and number of calories a person will burn by performing a certain type of activity, measured by a method called Met or Metabolic Equivalent of a Task (1, 2).

The table below shows the time and type of activity a person should perform to burn 64.5 calories provided from 1 Graham cracker.

60kg person	80kg person	100kg person
Walking	19 min	14 min	11.5 min
Running	6 min	4.5 min	3.5 min
Cycling	9 min	6.5 min	5.5 min
Aerobics	9 min	7 min	5.5 min

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
2. 2011 Compendium of Physical Activities

Author name: Arpi Gasparyan Education: General Medicine at YSMU Last updated: September 06, 2023 Medically reviewed by Jack Yacoubian

Top nutrition facts for Graham cracker

Calories ⓘ Calories for selected serving	430 kcal
Glycemic index ⓘ Source:https://www.sciencedirect.com/science/article/pii/S0002916522004944 Check out our Glycemic index chart page for the full list.	74 (high)
Glycemic load	8 (low)
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols	74 grams
Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs)	1 cracker (15 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.	4.5 (acidic)
Oxalates ⓘ https://www.researchgate.net/publication/223499374	36 mg

TOP 5% Net carbs ⓘHigher in Net carbs content than 95% of foods TOP 6% Carbs ⓘHigher in Carbs content than 94% of foods TOP 12% Calories ⓘHigher in Calories content than 88% of foods TOP 15% Iron ⓘHigher in Iron content than 85% of foods TOP 17% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 83% of foods

Graham cracker calories (kcal)

Calories for different serving sizes of graham cracker	Calories	Weight
Calories in 100 grams	430
Calories in 1 large rectangular piece or 2 squares or 4 small rectangular pieces	60	14 g
Calories in 1 cracker	65	15 g
Calories in 1 oz	122	28.35 g
Calories in 1 cup, crushed	361	84 g

Calories for different varieties of graham cracker	Calories	Weight
Cookies, graham crackers, plain or honey (includes cinnamon) (this food)	430	100 g
Cookies, graham crackers, plain or honey, lowfat	386	100 g

Extra Nutrition facts for Graham cracker

Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100.	1.6 g
Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10.	643 kcal
Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories.	23 g
Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health	4.8

Graham cracker Glycemic index (GI)

Source:https://www.sciencedirect.com/science/article/pii/S0002916522004944 Check out our Glycemic index chart page for the full list. 74

Graham cracker Glycemic load (GL)

8

Mineral coverage chart

3 servings ( 300g ) 1 serving ( 100g ) Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 7.7% 47% 9.5% 26% 5% 20% 8.7% 19% 44% 11% Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 23% 142% 29% 79% 15% 60% 26% 57% 133% 34% Calcium: 77mg of 1,000mg 7.7% Iron: 3.8mg of 8mg 47% Magnesium: 40mg of 420mg 9.5% Phosphorus: 185mg of 700mg 26% Potassium: 170mg of 3,400mg 5% Sodium: 459mg of 2,300mg 20% Zinc: 0.96mg of 11mg 8.7% Copper: 0.17mg of 1mg 19% Manganese: 1mg of 2mg 44% Selenium: 6.3µg of 55µg 11% Calcium: 231mg of 1,000mg 23% Iron: 11mg of 8mg 142% Magnesium: 120mg of 420mg 29% Phosphorus: 555mg of 700mg 79% Potassium: 510mg of 3,400mg 15% Sodium: 1377mg of 2,300mg 60% Zinc: 2.9mg of 11mg 26% Copper: 0.51mg of 1mg 57% Manganese: 3.1mg of 2mg 133% Selenium: 19µg of 55µg 34% More about mineral coverage chart

Mineral chart - relative view

Iron 3.8 mg TOP 15% Sodium 459 mg TOP 22% Magnesium 40 mg TOP 26% Calcium 77 mg TOP 26% Manganese 1 mg TOP 32% Copper 0.17 mg TOP 34% Phosphorus 185 mg TOP 43% Zinc 0.96 mg TOP 55% Selenium 6.3 µg TOP 65% Potassium 170 mg TOP 66% More about Mineral Chart - Relative View

Vitamin coverage chart

3 servings ( 300g ) 1 serving ( 100g ) Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Vitamin K Vit. K 0% 10% 0% 0% 22% 24% 28% 8.4% 12% 23% 0% 12% Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Vitamin K Vit. K 0% 30% 0% 0% 66% 73% 83% 25% 36% 68% 0% 36% Vitamin A: 0µg of 900µg 0% Vitamin E: 1.5mg of 15mg 10% Vitamin D: 0µg of 20µg 0% Vitamin C: 0mg of 90mg 0% Vitamin B1: 0.27mg of 1mg 22% Vitamin B2: 0.32mg of 1mg 24% Vitamin B3: 4.4mg of 16mg 28% Vitamin B5: 0.42mg of 5mg 8.4% Vitamin B6: 0.16mg of 1mg 12% Folate: 91µg of 400µg 23% Vitamin B12: 0µg of 2µg 0% Vitamin K: 14µg of 120µg 12% Vitamin A: 0µg of 900µg 0% Vitamin E: 4.5mg of 15mg 30% Vitamin D: 0µg of 20µg 0% Vitamin C: 0mg of 90mg 0% Vitamin B1: 0.8mg of 1mg 66% Vitamin B2: 0.95mg of 1mg 73% Vitamin B3: 13mg of 16mg 83% Vitamin B5: 1.3mg of 5mg 25% Vitamin B6: 0.47mg of 1mg 36% Folate: 273µg of 400µg 68% Vitamin B12: 0µg of 2µg 0% Vitamin K: 43µg of 120µg 36% More about vitamin coverage chart

Vitamin chart - relative view

Vitamin B2 0.32 mg TOP 24% Folate 91 µg TOP 25% Vitamin B1 0.27 mg TOP 29% Vitamin B3 4.4 mg TOP 37% Vitamin E 1.5 mg TOP 42% Vitamin K 14 µg TOP 48% Vitamin B6 0.16 mg TOP 54% Vitamin B5 0.42 mg TOP 64% Vitamin B12 0 µg TOP 100% Vitamin D 0 µg TOP 100% Vitamin C 0 mg TOP 100% Vitamin A 0 µg TOP 100% More about vitamin chart - relative view

Fat type information

17% 26% 57% Saturated fat: 1.6 g Monounsaturated fat: 2.5 g Polyunsaturated fat: 5.4 g More about fat type chart

Fiber content ratio for Graham cracker

32% 4% 64% Sugar: 25 g Fiber: 3.4 g Other: 49 g

All nutrients for Graham cracker per 100g

Nutrient	Value	DV%	In TOP % of foods	Comparison
Vitamin A	0µg	0%	100%
Calories	430kcal	22%	12%	9.1 times more than Orange
Protein per 100 calories	1.6g	N/A	78%
Calories per 10 g protein	643kcal	N/A	82%
Weight per 100 calories	23g	N/A	88%
Protein	6.7g	16%	55%	2.4 times more than Broccoli
Unsaturated / Saturated Fat ratio	4.8	N/A	11%
Fats	11g	16%	32%	3.1 times less than Cheese
Vitamin C	0mg	0%	100%	N/A
Carbs	78g	26%	6%	2.8 times more than Rice
Net carbs	74g	N/A	5%	1.4 times more than Chocolate
Cholesterol	0mg	0%	100%	N/A
Vitamin D	0µg	0%	100%	N/A
Magnesium	40mg	10%	26%	3.5 times less than Almonds
Calcium	77mg	8%	26%	1.6 times less than Milk
Potassium	170mg	5%	66%	1.2 times more than Cucumber
Iron	3.8mg	47%	15%	1.5 times more than Beef broiled
Sugar	25g	N/A	31%	2.8 times more than Coca-Cola
Fiber	3.4g	14%	24%	1.4 times more than Orange
Copper	0.17mg	19%	34%	1.2 times more than Shiitake
Zinc	0.96mg	9%	55%	6.6 times less than Beef broiled
Starch	47g	19%	88%	3 times more than Potato
Phosphorus	185mg	26%	43%	Equal to Chicken meat
Sodium	459mg	20%	22%	1.1 times less than White bread
Vitamin E	1.5mg	10%	42%	Equal to Kiwi
Manganese	1mg	44%	32%
Selenium	6.3µg	11%	65%
Vitamin B1	0.27mg	22%	29%	Equal to Pea raw
Vitamin B2	0.32mg	24%	24%	2.4 times more than Avocado
Vitamin B3	4.4mg	28%	37%	2.2 times less than Turkey meat
Vitamin B5	0.42mg	8%	64%	2.7 times less than Sunflower seeds
Vitamin B6	0.16mg	12%	54%	1.3 times more than Oats
Vitamin B12	0µg	0%	100%	N/A
Vitamin K	14µg	12%	48%	7.1 times less than Broccoli
Trans fat	0.06g	N/A	66%	270.7 times less than Margarine
Folate	91µg	23%	25%	1.5 times more than Brussels sprouts
Choline	5.9mg	1%	91%
Saturated fat	1.6g	8%	51%	3.6 times less than Beef broiled
Monounsaturated fat	2.5g	N/A	48%	3.9 times less than Avocado
Polyunsaturated fat	5.4g	N/A	17%	8.8 times less than Walnut
Fructose	0.99g	1%	86%	6 times less than Apple
Caffeine	0mg	0%	100%
Omega-3 - EPA	0g	N/A	100%	N/A
Omega-3 - DHA	0g	N/A	100%	N/A
Omega-3 - ALA	0.6g	N/A	79%	15.3 times less than Canola oil
Omega-3 - DPA	0g	N/A	100%	N/A
Omega-3 - Eicosatrienoic acid	0g	N/A	100%
Omega-6 - Gamma-linoleic acid	0.02g	N/A	83%
Omega-6 - Dihomo-gamma-linoleic acid	0g	N/A	100%
Omega-6 - Eicosadienoic acid	0g	N/A	83%
Omega-6 - Linoleic acid	4.7g	N/A	82%	2.6 times less than Almonds

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NUTRITION FACTS LABEL

Nutrition Facts ___servings per container Serving Size ______________ Amount Per 100g Calories 430 % Daily Value* 16% Total Fat 11g 7.4% Saturated Fat 1.6g 0 Trans Fat 0g 0 Cholesterol 0mg 20% Sodium 459mg 26% Total Carbohydrate 78g 14% Dietary Fiber 3.4g Total Sugars 0g Includes ? g Added Sugars Protein 6.7g Vitamin D 0mcg 0 Calcium 77mg 7.7% Iron 3.8mg 47% Potassium 170mg 5% * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats. Source Low in Cholesterol ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels. Source No Trans Fats ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day. Source Low in Saturated Fats ⓘ Increased sodium consumption leads to elevated blood pressure. Source Low in Sodium ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes. Source Low in Sugars

Graham cracker nutrition infographic

Infographic link Copy

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

1. https://fdc.nal.usda.gov/food-details/174957/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.