1 serving (15 grams) contains 72 calories, 0.7 grams of protein, 3.0 grams of fat, and 10.8 grams of carbohydrates.
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Nutrition Information
Calories |
338.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14 g | 17% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 271.6 mg | 11% | |
| Total Carbohydrates | 50.5 g | 18% | |
| Dietary Fiber | 1.1 g | 3% | |
| Sugars | 27.5 g | ||
| protein | 3.1 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 18.9 mg | 1% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 63.7 mg | 1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Graham crackers
Graham crackers are mildly sweet, whole-grain-based crackers that originated in the United States during the early 19th century. They were named after Sylvester Graham, a preacher and dietary reformer who promoted whole-grain consumption as part of a healthy diet. Widely used in American cuisine, they are a versatile snack and an essential ingredient in s'mores or pie crusts. Nutritionally, graham crackers generally provide carbohydrates for quick energy, along with small amounts of dietary fiber, iron, and trace minerals from their whole-grain or enriched flour base. However, some brands may contain added sugar and fats, contributing to higher calorie content. A standard serving (usually 2 full sheets or approximately 14 grams) contains about 120 calories, 3 grams of sugar, and 1 gram of fiber, making them a moderately nutritious snack when consumed in moderation.
Health Benefits
- Provides quick energy due to its carbohydrate content, which is predominantly from wheat flour.
- Contains small amounts of dietary fiber, supporting digestion and gut health.
- Enriched versions may deliver iron and B vitamins, contributing to red blood cell production and energy metabolism.
Dietary Considerations
Selection and Storage
Store graham crackers in a cool, dry place in an airtight container to maintain freshness and crispness. Avoid exposing them to humidity or direct sunlight.
Common Questions About Graham crackers Nutrition
Are graham crackers high in protein?
Graham crackers are not high in protein; a typical serving of two whole graham cracker sheets (about 31 grams) contains only 2 grams of protein. They are primarily a source of carbohydrates and are better suited for energy rather than building muscle or supporting high-protein diets.
Can I eat graham crackers on a keto diet?
Graham crackers are generally not keto-friendly because they are high in carbohydrates. A serving of two whole crackers contains about 22 grams of carbs, which can quickly exceed the daily carb allowance on a strict keto diet.
Are graham crackers healthy?
Graham crackers can be a moderately healthy snack when consumed in moderation. They are low in fat, typically containing about 2 grams of fat and 140 calories per serving. However, many brands include added sugars (about 8 grams per serving), which can be a concern for those monitoring their sugar intake.
What is the recommended portion size for graham crackers?
The standard portion size for graham crackers is two whole sheets, which amount to about 31 grams. This serving contains roughly 140 calories, making it a reasonable snack, especially when paired with nutrient-rich toppings like peanut butter or yogurt.
How do graham crackers compare to other crackers?
Compared to other crackers, graham crackers are sweeter and often contain more sugar. While most traditional crackers focus on savory flavors and lower sugar content, graham crackers are more suitable for desserts or sweet snacks. They do, however, contain slightly more fiber, with about 1 gram per serving, due to the use of whole wheat flour in some brands.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Graham crackers DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture & U.S. Department of Health and Human ServicesOutlines recommendations for consuming whole grains and processed snacks, relevant to graham crackers.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
