How Many Calories In A Graham Cracker?

For over a century, people worldwide have enjoyed Graham crackers.

First invented in the early 1800s by Presbyterian minister Sylvester Graham, he believed that a diet rich in whole grains and devoid of meat and alcohol would help prevent illness.

How Many Calories In A Graham Cracker?

Today, we can fortunately enjoy these crackers alongside other favorite foods and drinks. 

You can enjoy graham crackers not only as a snack on their own, but also as a popular ingredient in desserts such as s’mores, cheesecakes, and pies.

But, while they are often considered a healthier snack option than other types of cookies or crackers, many people may wonder how many calories are in Graham crackers. 

In truth, the calorie content of graham crackers can vary depending on the brand and the size of the cracker.

However, there are a few key factors that can contribute to the overall calorie count, including the amount of sugar, fat, and refined flour used in the recipe.

By understanding the nutritional information of graham crackers, you can make informed choices about including them in your diet.

Join us as we find out how many calories you can expect to find in your Graham crackers and more nutritional information regarding this favorite snack of so many.

What Is A Graham Cracker?

A Graham cracker is essentially a cracker made from a coarse type of flour with a high fiber content known as graham flour. These crackers are slightly sweetened which helps them have a closer flavor profile to cookies rather than crackers. 

Today, graham crackers have become an extremely popular snack, but they are also a common ingredient in S’mores, cheesecake crusts, and a variety of tasty desserts.

You will find Graham crackers in most convenient and grocery stores without any trouble but it is also possible to make them at home. 

Although very popular, are Graham crackers safe to eat on a regular basis or are they just another treat that has a high calorie content? Let’s find out below.

Graham Crackers Calorie Content

To understand the calorie content of Graham Crackers, we need to take a look at their nutritional profile. According to the USDA (U.S. Department of Agriculture), one ounce (28 grams) of Graham Crackers contains approximately 122 calories. This is the equivalent of two complete cracker sheets. 

Altogether, this amount of Graham crackers also contains the following:

  • Carbohydrates – 22 grams
  • Total fat – 3 grams
  • Protein – 2 grams
  • Fiber – under 1 gram
  • Sugar – 7 grams
  • Sodium – 146 mg
  • Cholesterol – 0 mg
  • Selenium – 11 percent of the daily recommended amount
  • Magnesium – 9 percent of the daily recommended amount
  • Niacin – 27 percent of the daily recommended amount 

These findings may vary depending on the whole grain content and brand of Graham crackers you have.

Generally speaking, however, Graham crackers tend to have a low calorie content with a low carbohydrate content to match. This also means that these crackers are low in protein, fiber, and fat levels, too. 

For those on a low cholesterol diet, Graham crackers are a good option as they contain no cholesterol, but they do have a moderate quantity of sodium present. 

It’s the added sugar content of Graham crackers that deem them unsuitable as a frequent snack, but they can be enjoyed in moderation as part of a balanced diet. 

Graham Crackers – Are They Heart-Healthy?

Graham Crackers - Are They Heart-Healthy?

The best foods for good heart health are those with lots of fiber but are low in sugar. A healthy balanced diet should include foods with these properties alongside a range of fruits, vegetables, and healthy fats. 

Although Graham crackers don’t exactly meet these requirements, it doesn’t mean you have to avoid them. What you should do is consider how many added sugars you take in with your diet. 

Remember that two Graham cracker sheets contain around 7 grams of added sugar.

This equates to around a third of the recommended daily amount for women, so snack on these all day for an extended period, and you could face some health issues down the line.

According to the American Heart Association, men should not consume any more than 36 grams of added sugar a day, whilst women should consume no more than 25 grams per day. 

Graham crackers can be enjoyed as part of a healthy, balanced diet, but only if they are eaten in moderation.

They should also be paired with other foods that boast high protein and fiber contents, and fruits that have healthy fats, such as coconuts or avocados.

Greek yogurt and nut butters are also great additions to a diet alongside Graham crackers. 

Graham Crackers – Healthy Snack For Diabetes? 

Those with diabetes will be pleased to know that Graham crackers can be enjoyed, but yet again, only in moderation. One serving contains 6 to 8 grams of sugar, as well as 22 grams of total carbohydrates.

Therefore, diabetic individuals should not consume more than one serving when snacking on these crackers. They should also pair them with high protein and fiber foods for the healthiest balance. 

By pairing Graham crackers with food with healthy fats, protein, and fiber, the spike of blood sugar can be slowed, as well as insulin.

If you can’t go without a Graham cracker, we suggest crushing one sheet up and sprinkling it over some plain Greek yogurt with some healthy berries. 

By choosing one Graham cracker, rather than two, you can reduce the carb content to 11 grams and the sugar content to 3 to 6 grams – quite the difference.

In Summary

Graham crackers are undoubtedly a popular snack around the world. The good news is, if you’re one of the millions who love the subtle sweetness of these coarse crackers, you can continue to enjoy them.

When eaten in moderation, Graham crackers can be a part of a healthy, balanced diet. But, because of a relatively high sugar content, you should not eat large servings every time.

Jenna Priestly

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