Food · Baked Products
Graham crackers nutrition facts
A typical portion of graham crackers (1 large rectangular piece or 2 squares or 4 small rectangular pieces; 15 g, graham crackers) has 60 calories and 1g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 386 calories (cookies, plain or honey, lowfat) to 500 (cookies, chocolate-coated).
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Graham crackers, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 6.7g
- more than 43% of 8,218 USDA reference foods
- Calories per 100 g
- 430
- more than 90% of reference foods
- Sodium per 100 g
- 516mg
- more than 84% of reference foods
1 large rectangular piece or 2 squares or 4 small rectangular pieces weighs 15 g in USDA's record for Graham crackers (FDC 2708133); across 3 records of graham crackers USDA weighs it at 14 to 20 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 72% carbohydrate, 22% fat and 6% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Every form of graham crackers USDA describes
Chocolate-coated has the most calories per 100 g (500); the fewest: Plain or honey, lowfat (386)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Graham crackersSame values: Cookies, graham crackers, plain or honey (includes cinnamon), Graham crackers (Teddy Grahams) | 430 | 6.7 g | 10.6 g | 516 mg |
| Cookies, graham crackers, plain or honey, lowfatSame values: Graham crackers, reduced fat | 386 | 5.7 g | 5.7 g | 629 mg |
| Graham crackers, sandwich, with filling | 483 | 4.5 g | 20 g | 388 mg |
| Cookies, graham crackers, chocolate-coatedSame values: Graham crackers, chocolate covered | 500 | 4 g | 25.8 g | 265 mg |
Every nutrient in this record (65)
The portion is 1 large rectangular piece or 2 squares or 4 small rectangular pieces (15 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.00 g | 6.69 g | 2% |
| Total lipid (fat) | 1.59 g | 10.6 g | 2% |
| Carbohydrate, by difference | 11.6 g | 77.7 g | 4% |
| Energy | 64.5 kcal | 430 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 0.51 g | 3.39 g | |
| Total Sugars | 3.73 g | 24.9 g | |
| Fiber, total dietary | 0.51 g | 3.40 g | 2% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.24 g | 1.63 g | 1% |
| Fatty acids, total monounsaturated | 0.38 g | 2.51 g | |
| Fatty acids, total polyunsaturated | 0.81 g | 5.39 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 11.6 mg | 77.0 mg | 1% |
| Iron, Fe | 0.57 mg | 3.78 mg | 3% |
| Magnesium, Mg | 6.00 mg | 40.0 mg | 1% |
| Phosphorus, P | 27.8 mg | 185 mg | 2% |
| Potassium, K | 25.5 mg | 170 mg | 1% |
| Sodium, Na | 77.4 mg | 516 mg | 3% |
| Zinc, Zn | 0.14 mg | 0.96 mg | 1% |
| Copper, Cu | 0.026 mg | 0.17 mg | 3% |
| Selenium, Se | 0.94 µg | 6.30 µg | 2% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0.15 µg | 1.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.23 mg | 1.51 mg | 2% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 11.6 µg | 77.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.040 mg | 0.27 mg | 3% |
| Riboflavin | 0.048 mg | 0.32 mg | 4% |
| Niacin | 0.67 mg | 4.44 mg | 4% |
| Vitamin B-6 | 0.023 mg | 0.16 mg | 1% |
| Folate, total | 13.7 µg | 91.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 0.89 mg | 5.90 mg | 0% |
| Vitamin K (phylloquinone) | 2.15 µg | 14.3 µg | 2% |
| Folic acid | 10.8 µg | 72.0 µg | |
| Folate, food | 2.85 µg | 19.0 µg | |
| Folate, DFE | 21.3 µg | 142 µg | 5% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.00060 g | 0.0040 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.00030 g | 0.0020 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.00030 g | 0.0020 g | |
| SFA 14:0 | 0.0015 g | 0.010 g | |
| SFA 16:0 | 0.16 g | 1.06 g | |
| SFA 18:0 | 0.070 g | 0.47 g | |
| MUFA 18:1 | 0.37 g | 2.46 g | |
| PUFA 18:2 | 0.71 g | 4.76 g | |
| PUFA 18:3 | 0.093 g | 0.62 g | |
| PUFA 20:4 | 0.00075 g | 0.0050 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0013 g | 0.0090 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0053 g | 0.035 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.00015 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2708133: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in graham crackers?
60 in 1 large rectangular piece or 2 squares or 4 small rectangular pieces (15 g) of graham crackers; 386 to 500 per 100 g across USDA's descriptions.
How much protein is in graham crackers?
1g in 1 large rectangular piece or 2 squares or 4 small rectangular pieces; 6.7 g per 100 g.
How much sodium is in graham crackers?
75mg in 1 large rectangular piece or 2 squares or 4 small rectangular pieces; 516 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov