Food guide

Graham Cracker

Graham Cracker is a staple grain, bread or cereal that supplies everyday energy.

Whole GrainsPlant-Based

Graham Cracker, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of graham cracker for fair comparison. Typical serving: 30 g — 129 kcal per 30 g serving.

Nutrition information for Graham Cracker
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	430 kcal	129 kcal	100 kcal
Protein	6.7 g	2 g	1.6 g
Carbohydrate	77.7 g	23.3 g	18.1 g
Fat	10.7 g	3.2 g	2.5 g
Fibre	3.3 g	1 g	0.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of graham cracker, with a typical serving and FDA Daily Value for adults.

Micronutrients for Graham Cracker
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	1.5 mg	0.45 mg	10%
Vitamin K	14.3 µg	4.3 µg	12%
Thiamin	0.27 mg	0.081 mg	23%
Riboflavin	0.32 mg	0.096 mg	25%
Niacin	4.4 mg	1.3 mg	28%
Vitamin B6	0.16 mg	0.048 mg	9%
Folate	142 µg	42.6 µg	36%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.42 mg	0.13 mg	8%
Choline	5.9 mg	1.8 mg	1%
Minerals
Calcium	77 mg	23.1 mg	6%
Iron	3.8 mg	1.1 mg	21%
Magnesium	40 mg	12 mg	10%
Phosphorus	185 mg	55.5 mg	15%
Potassium	170 mg	51 mg	4%
Sodium	516 mg	155 mg	22%
Zinc	0.96 mg	0.29 mg	9%
Selenium	6.3 µg	1.9 µg	11%
Copper	0.17 mg	0.051 mg	19%
Manganese	1 mg	0.3 mg	43%

Source: USDA FoodData Central — Cookies, graham crackers, plain or honey (includes cinnamon)

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat graham cracker?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Graham Cracker is a staple grain, bread or cereal that supplies everyday energy.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Beans, Eggs, Vegetables.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.