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Graham cracker nutrition, glycemic index, calories, net carbs & more

Cookies, graham crackers, plain or honey (includes cinnamon)
*all the values are displayed for the amount of 100 grams
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on December 17, 2021
Education: General Medicine at YSMU
Graham cracker

Carbs in Graham cracker

One hundred grams of Grahams contains 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

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

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

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

46.56% 22.82%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 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 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.

For covering the daily carb need, a person needs to consume 384g of Grahams.

Macronutrients chart

7% 11% 78% 4% 2%
Protein:
Daily Value: 13%
6.69 g of 50 g
13%
Fats:
Daily Value: 16%
10.6 g of 65 g
16%
Carbs:
Daily Value: 26%
77.66 g of 300 g
26%
Water:
Daily Value: 0%
3.39 g of 2,000 g
0%
Other:
1.66 g

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
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: December 17, 2021

Important nutritional characteristics for Graham cracker

Graham cracker
74 (high)
Insulin index ⓘ
N/A
Calories
430
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
74.26 grams
Serving Size ⓘ Serving sizes are 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)
95% Net carbs
94% Carbs
88% Calories
85% Iron
83% Polyunsaturated fat
Explanation: The given food contains more Net carbs than 95% of foods. Note that this food itself is richer in Net carbs than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Calories, Iron, and Polyunsaturated fat.

Graham cracker Glycemic index (GI)

74

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 24% 142% 29% 80% 15% 60% 27% 57% 133% 35% 4%
Calcium: 77 mg of 1,000 mg 8%
Iron: 3.78 mg of 8 mg 47%
Magnesium: 40 mg of 420 mg 10%
Phosphorus: 185 mg of 700 mg 26%
Potassium: 170 mg of 3,400 mg 5%
Sodium: 459 mg of 2,300 mg 20%
Zinc: 0.96 mg of 11 mg 9%
Copper: 0.17 mg of 1 mg 19%
Manganese: 1.019 mg of 2 mg 44%
Selenium: 6.3 µg of 55 µg 11%
Choline: 5.9 mg of 550 mg 1%

Mineral chart - relative view

Iron
3.78 mg
TOP 15%
Sodium
459 mg
TOP 22%
Magnesium
40 mg
TOP 26%
Calcium
77 mg
TOP 26%
Manganese
1.019 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%
Choline
5.9 mg
TOP 91%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Vitamin A: 2 IU of 5,000 IU 0%
Vitamin E : 1.51 mg of 15 mg 10%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.265 mg of 1 mg 22%
Vitamin B2: 0.317 mg of 1 mg 24%
Vitamin B3: 4.439 mg of 16 mg 28%
Vitamin B5: 0.42 mg of 5 mg 8%
Vitamin B6: 0.156 mg of 1 mg 12%
Folate: 91 µg of 400 µg 23%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 14.3 µg of 120 µg 12%

Vitamin chart - relative view

Vitamin B2
0.317 mg
TOP 24%
Folate
91 µg
TOP 25%
Vitamin B1
0.265 mg
TOP 29%
Vitamin B3
4.439 mg
TOP 37%
Vitamin E
1.51 mg
TOP 42%
Vitamin K
14.3 µg
TOP 48%
Vitamin B6
0.156 mg
TOP 54%
Vitamin B5
0.42 mg
TOP 64%
Vitamin A
2 IU
TOP 73%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%

Fat type information

1.633% 2.509% 5.388%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g

Fiber content ratio for Graham cracker

24.85% 3.4% 49.41%
Sugar: 24.85 g
Fiber: 3.4 g
Other: 49.41 g

All nutrients for Graham cracker per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 5% 74.26g 1.4 times more than Chocolate Chocolate
Protein 16% 55% 6.69g 2.4 times more than Broccoli Broccoli
Fats 16% 32% 10.6g 3.1 times less than Cheese Cheese
Carbs 26% 6% 77.66g 2.8 times more than Rice Rice
Calories 22% 12% 430kcal 9.1 times more than Orange Orange
Starch 19% 88% 46.56g 3 times more than Potato Potato
Fructose 1% 86% 0.99g 6 times less than Apple Apple
Sugar N/A 31% 24.85g 2.8 times more than Coca-Cola Coca-Cola
Fiber 14% 24% 3.4g 1.4 times more than Orange Orange
Calcium 8% 26% 77mg 1.6 times less than Milk Milk
Iron 47% 15% 3.78mg 1.5 times more than Beef Beef
Magnesium 10% 26% 40mg 3.5 times less than Almond Almond
Phosphorus 26% 43% 185mg Equal to Chicken meat Chicken meat
Potassium 5% 66% 170mg 1.2 times more than Cucumber Cucumber
Sodium 20% 22% 459mg 1.1 times less than White Bread White Bread
Zinc 9% 55% 0.96mg 6.6 times less than Beef Beef
Copper 19% 34% 0.17mg 1.2 times more than Shiitake Shiitake
Vitamin E 10% 42% 1.51mg Equal to Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 22% 29% 0.27mg Equal to Pea Pea
Vitamin B2 24% 24% 0.32mg 2.4 times more than Avocado Avocado
Vitamin B3 28% 37% 4.44mg 2.2 times less than Turkey meat Turkey meat
Vitamin B5 8% 64% 0.42mg 2.7 times less than Sunflower seed Sunflower seed
Vitamin B6 12% 54% 0.16mg 1.3 times more than Oat Oat
Folate 23% 25% 91µg 1.5 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 12% 48% 14.3µg 7.1 times less than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 66% 0.06g 270.7 times less than Margarine Margarine
Saturated Fat 8% 51% 1.63g 3.6 times less than Beef Beef
Monounsaturated Fat N/A 48% 2.51g 3.9 times less than Avocado Avocado
Polyunsaturated fat N/A 17% 5.39g 8.8 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 430
% Daily Value*
17%
Total Fat 11g
9%
Saturated Fat 2g
Trans Fat g
0%
Cholesterol 0mg
20%
Sodium 459mg
26%
Total Carbohydrate 78g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 7g
Vitamin D 0mcg 0%

Calcium 77mg 8%

Iron 4mg 50%

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

Low in Cholesterol
ok
 ⓘ 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
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Graham cracker nutrition infographic

Graham cracker nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/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.