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Graham cracker nutrition, glycemic index, calories, and serving size

Cookies, graham crackers, plain or honey (includes cinnamon)
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Graham cracker

Graham cracker
74 (high)
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 )
Calories
430
94% Carbs
88% Calories
85% Iron
83% Polyunsaturated fat
78% Sodium
Explanation: The given food contains more Carbs than 94% of foods. Note that this food itself is richer in Carbs than it is in any other nutrient. Similarly, it is relatively rich in Calories, Iron, Polyunsaturated fat, and Sodium.
74

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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

NEW 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
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
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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 B12
0 µg
TOP 100%
Vitamin D
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

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

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

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.
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