Graham Cracker Nutrition Facts: Calories, Macros & Health Benefits
Summary: Graham Cracker contains 460 calories, 5g protein, 62g carbs, and 20g fat per one piece (30g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one piece (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 460 kcal | 23% |
| Protein | 5.0g | 10% |
| Carbohydrates | 62.0g | 23% |
| Total Fat | 20.0g | 26% |
| Fiber | 1.5g | 5% |
| Sugar | 30.0g | -- |
| Saturated Fat | 8.5g | 42% |
| Cholesterol | 20.0mg | 7% |
| Sodium | 350.0mg | 15% |
| Calcium | 22.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.60mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.5mg | 88% |
| Vitamin B12 | 0.04mcg | 2% |
| Folate | 28.0mcg | 7% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 0.05mcg | 0% |
| Phosphorus | 30.0mg | 2% |
Is Graham Cracker Good for You?
Graham Cracker provides 460 calories per one piece (30g) with 5g protein, 62g carbohydrates, and 20g fat. It is a source of saturated fat (42% dv), sodium (15% dv), iron (667% dv).
A sweet cookie made with crushed graham crackers, butter, sugar, and sometimes chocolate chips or marshmallows. Popular as a snack or dessert in American cuisine.
Key Health Benefits of Graham Cracker
- Saturated Fat (42% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (636% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (88% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Graham Cracker Nutrition with Gram
Use Gram to log graham cracker and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in graham cracker?
Graham Cracker contains 460 calories per one piece (30g).
How much protein is in graham cracker?
Graham Cracker provides 5g of protein per one piece (30g).
How many carbs are in graham cracker?
Graham Cracker has 62g of carbohydrates per one piece (30g).
Is graham cracker good for tracking nutrition?
Yes. Graham Cracker can be logged by calories, macros, and micronutrients in the Gram app.
How should I use graham cracker in a meal plan?
Use Graham Cracker as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track graham cracker and thousands of other foods with the Gram app.