Nutrition for Graham Crackers

Graham Crackers Nutrition Summary

One cup of graham crackers (84 grams or 2.96 oz) contains 361 calories and 5.6 grams of protein. Graham crackers consists of 3% water, 78% carbohydrates, 7% protein, and 11% fat.

Graham crackers are an excellent source of many nutrients, including carbohydrates, dietary fiber, calcium and iron. It also contains significant amounts of protein, magnesium, potassium, thiamin, riboflavin, niacin, folate, copper, manganese, zinc and phosphorus.

In one cup of graham crackers:

• Calories: 361
• Protein: 5.6 g
• Sugar: 20.9 g
• Dietary fiber: 2.9 g
• Fat: 8.9 g, (Saturated: 1.4 g)
• Sodium: 433.4 mg

There is no significant amounts of cholesterol in graham crackers.

See the Graham Crackers Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cookies, graham crackers, plain or honey.

Calories in Graham Crackers

Graham crackers have 361 calories per cup or 430 calories for every 100 grams. Most of its calories are from carbohydrates and fat.

72% of calories in graham crackers are from carbohydrates, 22% of calories are from fat and 6% of calories are from protein.

Calories from Carbs

Calories from Fat

Omega-3 and Omega-6 in Graham Crackers

Calories Similar to Graham Crackers

Some other baked goods with similar calories to graham crackers by weight:

• Macaroons: +25 calories
• Baguette: -133 calories
• Whole Wheat Bread: -139 calories
• White Bread: -161 calories

Protein in Graham Crackers

An excellent source of protein, a single cup of Graham Crackers contains 11% of recommended daily values or 5.6 grams of protein. However, the protein in graham crackers is not complete, meaning it does not contain all 9 essential amino acids. Specifically, graham crackers are low in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine.

• Protein: 5.62 g

There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in graham crackers.

Protein Similar to Graham Crackers

Some other baked goods with similar amounts of protein to graham crackers by weight:

• Tortilla: -0.8 grams
• English Muffin: +1.7 grams
• Macaroons: -3.1 grams
• White Bread: +3.3 grams

Vitamins and Minerals in Graham Crackers

An good source of nutrients, graham crackers contain abundant amounts of calcium and iron. In fact, a single cup of graham crackers contains 18% of recommended daily values or 3.2 milligrams of iron. Also an excellent source of calcium, a single cup of graham crackers contains 6% of recommended daily values or 64.7 milligrams of calcium.

Vitamins in graham crackers (1 cup):

• Vitamin a: 0.5 ug
• Thiamin: 0.2 mg
• Riboflavin: 0.3 mg
• Niacin: 3.7 mg
• Vitamin b6: 0.1 mg
• Vitamin e: 1.3 mg
• Folate: 76.4 ug
• Vitamin k: 12 ug

Minerals in graham crackers (1 cup):

• Calcium: 64.7 mg
• Potassium: 142.8 mg
• Iron: 3.2 mg
• Magnesium: 33.6 mg
• Zinc: 0.8 mg
• Selenium: 5.3 ug
• Phosphorus: 155.4 mg
• Copper: 0.1 mg
• Manganese: 0.9 mg
• Choline: 5 mg

There is no significant amounts of pantothenic acid, vitamin c or vitamin b12 in graham crackers.

Similar to Graham Crackers for Iron

Here are some other baked goods with similarly abundant amounts of iron to graham crackers:

• Baguette: +0.11 MG
• English Muffin: -0.76 MG
• White Bread: +0.93 MG
• Whole Wheat Bread: -1.1 MG

Flavonoids and Carotenoids in Graham Crackers ^[3]

Graham Crackers Nutrition Chart

Graham Crackers in Cooking

Graham crackers are in the top 10% of most popular ingredients for recipes. Most recipes call for 1.5 or 2 cups of graham crackers.

Friends and Relatives of Graham Crackers

Foods commonly cooked with graham crackers:

• Caramel
• Milk Chocolate
• Whipping Cream
• White Chocolate