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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
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
4.5 (acidic )
Calories
430
94% Carbs
88% Calories
85% Iron
83% Polyunsaturated fat
78% Sodium
Explanation: This food contains more Carbs than 94% of foods. More importantly, although there are several foods (6%) which contain more Carbs, this food itself is rich in Carbs more than it is in any other nutrient. Similarly it is relatively rich in Calories, Iron, Polyunsaturated fat and Sodium

Graham cracker Glycemic index (GI)

74
Similar food data
64 Shortbread Shortbread
56 Puff pastry Puff pastry

Graham cracker nutrition infographic

Graham cracker nutrition infographic
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Macronutrients chart

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 Serving
Calories 430
% Daily Value*
17%
Total Fat 11g
10%
Saturated Fat 2g
Trans Fat g
0%
Cholesterol 0mg
19%
Sodium 459mg
26%
TotalCarbohydrate 78g
12%
Dietary Fiber 3g
Total Sugars 25g
Includes ? g Added Sugars
Protein 7g
Vitamin D 0mcg 0%

Calcium 77mg 8%

Iron 4mg 22%

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
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
limit break
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 77 mg of 1,000 mg 8%
Iron: 3.78 mg of 18 mg 21%
Magnesium: 40 mg of 400 mg 10%
Phosphorus: 185 mg of 1,000 mg 19%
Potassium: 170 mg of 3,500 mg 5%
Sodium: 459 mg of 2,400 mg 19%
Zinc: 0.96 mg of 15 mg 6%
Copper: 0.17 mg of 2 mg 9%
Manganese: 1.019 mg of 2 mg 51%
Selenium: 6.3 µg of 70 µg 9%
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 mg
TOP 65%
Potassium
170 mg
TOP 66%
Choline
5.9 mg
TOP 91%

Vitamin coverage chart

Vitamin A: 2 IU of 5,000 IU 0%
Vitamin E : 1.51 mg of 20 mg 8%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.265 mg of 2 mg 18%
Vitamin B2: 0.317 mg of 2 mg 19%
Vitamin B3: 4.439 mg of 20 mg 22%
Vitamin B5: 0.42 mg of 10 mg 4%
Vitamin B6: 0.156 mg of 2 mg 8%
Folate, total: 91 µg of 400 µg 23%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 14.3 µg of 80 µg 18%
Folic acid (B9): 72 µg of 400 µg 18%

Vitamin chart - relative view

Vitamin B2
0.317 µg
TOP 24%
Folate, total
91 µg
TOP 25%
Folic acid (B9)
72 µg
TOP 28%
Vitamin B1
0.265 µg
TOP 29%
Vitamin B3
4.439 µg
TOP 37%
Vitamin E
1.51 µg
TOP 42%
Vitamin K
14.3 µg
TOP 48%
Vitamin B6
0.156 µg
TOP 54%
Vitamin B5
0.42 µg
TOP 64%
Vitamin A
2 µg
TOP 73%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%

Fat type information

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

Carbohyrates breakdown for Graham cracker

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

Sugars: 24.85 g
Fiber: 3.4 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 17% 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
Sugars 28% 31% 24.85g 2.8 times more than Coca-Cola
Fiber 9% 24% 3.4g 1.4 times more than Orange
Calcium 8% 26% 77mg 1.6 times less than Milk
Iron 21% 15% 3.78mg 1.5 times more than Beef
Magnesium 10% 26% 40mg 3.5 times less than Kidney bean
Phosphorus 26% 43% 185mg Equal to Chicken meat
Potassium 4% 66% 170mg 1.2 times more than Cucumber
Sodium 19% 22% 459mg 1.1 times less than White Bread
Zinc 9% 55% 0.96mg 6.6 times less than Beef
Copper 0% 34% 0.17mg 1.2 times more than Shiitake
Vitamin A 0% 73% 2IU 8353 times less than Carrot
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 18% 29% 0.27mg Equal to Pea
Vitamin B2 19% 24% 0.32mg 2.4 times more than Avocado
Vitamin B3 22% 37% 4.44mg 2.2 times less than Turkey meat
Vitamin B5 4% 64% 0.42mg 2.7 times less than Sunflower seed
Vitamin B6 8% 54% 0.16mg 1.3 times more than Oat
Folate, total 23% 25% 91µg 1.5 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 18% 48% 14.3µg 7.1 times less than Broccoli
Folic acid (B9) 18% 28% 72µg INF times more than Banana
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 seperately if present) is the USDA's FoodCentral. The exact link of 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.