The Nutritional Profile of Graham Crackers

Nutritional Breakdown of Graham Crackers
9 min reading time

Graham Crackers are a popular snack enjoyed by people of all ages. They are delicious, versatile, and can be eaten on their own or used in various recipes. But have you ever wondered about their nutritional value? In this article, we will explore the nutritional profile of graham crackers to help you make informed choices about your snacking habits.

Key Takeaways:

  • Graham Crackers are a popular and versatile snack option.
  • Understanding their nutritional value can help you make informed choices.
  • Graham Crackers contain essential macronutrients, vitamins, and minerals.
  • They are a good source of fiber and can contribute to digestive health.
  • Be aware of potential allergens and consider moderation when consuming Graham Crackers.

What Makes Graham Crackers Different?

Graham Crackers are different from other crackers because they are made from whole wheat flour, which provides more fiber and nutrients than refined flour. They also contain less sugar and more complex carbohydrates, which can help you feel fuller for longer and provide sustained energy.

In addition, Graham Crackers are a good source of micronutrients like iron, zinc, and magnesium, which play a vital role in various bodily functions.

Calorie Content of Graham Crackers

When it comes to snacking, calories are an important consideration for those watching their weight. Let’s take a closer look at the calorie content of Graham Crackers.

BrandCalories per serving
Honey Maid130
Nabisco Graham Crackers130
Keebler Graham Crackers120

On average, a serving of Graham Crackers contains around 120-130 calories. However, it’s important to remember that portion size also matters. Consuming too many servings of Graham Crackers can quickly add up in calories.

If you’re looking to reduce your calorie intake, consider pairing Graham Crackers with a low-calorie topping, such as fresh fruit or Greek yogurt.

It’s also worth noting that Graham Crackers are a relatively low-calorie snack compared to other options, such as chips or candy. So, if you’re looking for a satisfying snack that won’t break the calorie bank, Graham Crackers are a great choice.

Macronutrients in Graham Crackers

Graham Crackers are not just a tasty snack option, but they also provide essential macronutrients that our body needs. Macronutrients include carbohydrates, proteins, and fats. Let’s take a look at the macronutrient composition of Graham Crackers:

 Amount per Serving
Carbohydrates24 grams
Proteins2 grams
Fats3 grams

Graham Crackers are primarily made up of carbohydrates and are a great source of energy. The amount of protein in Graham Crackers is not substantial, but it still provides a small amount of protein, which is essential for building and repairing tissues in our body. The fat content of Graham Crackers is relatively low, which makes them a healthier snack option.

It’s important to keep in mind that the macronutrient composition of Graham Crackers may vary depending on the brand and type of Graham Crackers that you choose. It’s always a good idea to check the nutrition label to get exact nutrient information.

Vitamins in Graham Crackers

Graham crackers are a tasty snack option packed with essential vitamins that contribute to overall health and wellbeing. Let’s explore the vitamins found in these delightful crackers:

VitaminAmount per Serving% Daily Value
Vitamin A25 IU1%
Vitamin C0mg0%
Vitamin D0mcg0%
Vitamin E0.2mg1%
Vitamin K0mcg0%
Vitamin B60.02mg1%
Vitamin B120mcg0%
Pantothenic Acid0.1mg1%

Graham crackers contain small amounts of most vitamins, but are particularly rich in Vitamin A, which supports eye health and a strong immune system. They also contain a small amount of Vitamin E, which is an antioxidant that may help protect cells from damage caused by free radicals.

It’s important to note that while Graham Crackers do contain some vitamins, they should not be relied on as a primary source of these essential nutrients. Incorporating a varied diet with a range of fruits, vegetables, and other vitamin-rich foods is crucial for maintaining optimal health.

Minerals in Graham Crackers

Nutritional Profile of Graham Crackers

Graham Crackers are a tasty and nutritious snack that offers various minerals that contribute to our overall health. Let’s take a closer look at the mineral composition of these delicious crackers:

MineralAmount per serving% Daily Value
Calcium60 mg6%
Iron1.8 mg10%
Magnesium14 mg4%
Phosphorus45 mg5%
Potassium33 mg1%
Zinc0.4 mg3%

Calcium is essential for building and maintaining strong bones and teeth. Iron is needed for the production of red blood cells, while magnesium helps regulate muscle and nerve function, blood sugar levels, and blood pressure. Phosphorus is necessary for the formation of bones and teeth, and potassium helps maintain healthy blood pressure levels. Meanwhile, zinc plays a role in immune system function and wound healing.

While the amounts of minerals in Graham Crackers may seem small, they can still contribute to our daily requirements. Incorporating these delicious snacks into our diet can be an easy and enjoyable way to ensure we are getting the essential minerals we need.

Fiber Content of Graham Crackers

When it comes to snacking, it’s important to choose foods that not only taste good but also offer nutritional benefits. Graham Crackers are a tasty option that also contain fiber, an essential component for maintaining good digestive health.

A 2-sheet serving of Graham Crackers (28 grams) contains about 1 gram of fiber. While this may not seem like much, it can contribute to your overall daily fiber intake.

NutrientAmount per serving (2 sheets/28g)

Fiber is essential for supporting a healthy digestive system and can help prevent constipation. It can also contribute to a feeling of fullness, helping to regulate appetite and prevent overeating.

It’s important to note that while Graham Crackers do contain fiber, they should not be relied upon as a primary source. A diet rich in fruits, vegetables, and other whole grains is essential for meeting your daily fiber needs.

Tip: To incorporate more fiber into your snacking routine, try pairing Graham Crackers with fruit or nut butter, or choosing other fiber-rich snacks like carrots or hummus.

Sugar and Sodium Content in Graham Crackers

When it comes to snacking, many of us are conscious of our sugar and sodium intake. So, how do Graham Crackers stack up in terms of these two nutrients?

First, let’s take a look at the sugar content. A serving size of two whole Graham Crackers (approximately 14 grams) contains around 8 grams of sugar. While this may seem like a lot, it’s important to remember that Graham Crackers are a sweet snack, and this amount is in line with similar snacks.

Now, let’s explore the sodium content. Two whole Graham Crackers contain approximately 140 milligrams of sodium. This is a relatively low amount compared to other salty snacks, such as potato chips or pretzels.

NutrientAmount per Serving (2 whole crackers)
Sugar8 grams
Sodium140 milligrams

It’s important to note that many Graham Cracker brands offer reduced-sugar or low-sodium options. Be sure to check the label before purchasing if you have specific dietary concerns.

Overall, Graham Crackers can offer a satisfyingly sweet snack while still being relatively low in sodium. Enjoying them in moderation as part of a balanced diet can be a guilt-free indulgence.

Allergen Information for Graham Crackers

If you have food allergies or dietary restrictions, it’s important to be aware of the ingredients in Graham Crackers. While Graham Crackers are generally considered safe for most people, they do contain a few potential allergens.

Firstly, Graham Crackers typically contain wheat flour, which is a common allergen for many people. If you have a wheat allergy or gluten intolerance, it’s best to avoid Graham Crackers.

In addition to wheat flour, Graham Crackers may contain other allergens such as soy, milk, and nuts. If you have an allergy to any of these ingredients, be sure to check the label carefully before consuming Graham Crackers.

It’s also worth noting that some Graham Crackers may be made in facilities that process other allergens, which could cross-contaminate the product. If you have severe allergies, it’s best to avoid Graham Crackers altogether or speak with a healthcare professional before consuming them.

Health Benefits and Considerations

While Graham Crackers are undoubtedly a tasty snack, they also offer some potential health benefits. Here are a few to consider:

  • Low in fat: Graham Crackers generally contain very low amounts of fat, making them a healthier option than many other snack choices.
  • Good source of fiber: Graham Crackers can be a good source of dietary fiber, which is essential for digestive health and can help maintain healthy cholesterol levels.
  • Nutrient-dense: Graham Crackers contain a variety of important vitamins and minerals, including iron, calcium, and B vitamins.

However, there are also a few considerations to keep in mind:

  • Sugar content: While Graham Crackers may not be high in fat, they often contain significant amounts of sugar. It’s important to be mindful of your overall sugar intake and enjoy Graham Crackers in moderation.
  • Sodium content: Some Graham Crackers can be high in sodium, so it’s important to check nutrition labels and choose lower-sodium options when possible.
  • Allergen information: If you have any food allergies or sensitivities, it’s important to check the allergen information for Graham Crackers before consuming them. They may contain wheat, soy, or other common allergens.

“Enjoy Graham Crackers as part of a balanced diet, and be mindful of your overall sugar and sodium intake.”

Overall, Graham Crackers can be a tasty and nutritious addition to your snacking routine. Enjoy them as part of a balanced diet, and be mindful of your overall sugar and sodium intake.


Overall, Graham Crackers are a fantastic snacking option that provides a range of essential nutrients. By understanding their nutritional composition, you can make informed choices about incorporating them into your diet.

With a moderate calorie content and essential macronutrients like carbohydrates, proteins, and fats, Graham Crackers provide energy and can help you feel full for longer periods. They also contain a range of vitamins and minerals that contribute to overall health.

It’s important to be mindful of the sugar and sodium content in Graham Crackers, especially if you’re watching your intake of these nutrients. Additionally, it’s essential to check allergen information if you or someone you know has specific dietary needs.

Overall, Graham Crackers offer a range of potential health benefits and are a tasty and nutritious addition to a well-balanced diet. So go ahead and enjoy these crackers guilt-free as a delicious and satisfying snack!

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