Nutrition for Graham Crackers

Calories, Protein, Vitamins and More


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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 dietary fiber, calcium and iron. It also contains significant amounts of protein, magnesium, potassium, thiamin, riboflavin, niacin, folate, Vitamin K, phosphorus, manganese, copper and zinc.

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

Calories from Carbs

The majority, or 72% of the calories in graham crackers are from carbohydrates. The carbs in graham crackers are mostly in the form of dietary fiber, sugar and starch (5%, 33% and 62%). An excellent high-fiber food, a single cup of graham crackers contains 11% of recommended daily values or 2.9 grams of dietary fiber.

  • Dietary fiber: 2.9 g
  • Sugar: 20.9 g
  • Starch: 39.1 g

Calories from Fat

About 22% the calories in graham crackers are from fat. Graham crackers have a moderate amount of total fat, with 8.9 grams or 14% of recommended daily values per cup. It also is cholestrol free. Most of the fat in graham crackers are healthier unsaturated fats:

  • Total fat: 8.9 g
  • Saturated fat: 1.4 g
  • Monounsaturated fat: 2.1 g
  • Polyunsaturated fat: 4.5 g
There is no significant amounts of cholestrol in graham crackers.

Omega-3 and Omega-6 in Graham Crackers

Graham crackers are a great source of healthy omega-3 fatty acids, containing a total of 0.52 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.52 g
Also a good source of omega-6 fatty acids, every cup of graham crackers contain a total of 4 grams of omega-6. In addition, a large portion of the omega-6 in graham crackers come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 4 g
The omega-6 to omega-3 ratio in graham crackers is 7.7: 1.

Calories Similar to Graham Crackers

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

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:

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 mg of iron. Also an excellent source of calcium, a single cup of graham crackers contains 6% of recommended daily values or 64.7 mg of calcium.

Vitamins in graham crackers (1 cup):
  • 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 vitamin a, 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:

Flavonoids and Carotenoids in Graham Crackers [3]

Graham crackers contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one cup of graham crackers:

  • lutein + zeaxanthin: 65 ug

Graham Crackers Nutrition Chart

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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:


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