Graham crackers calories come to 60 for one cracker (14 g) and 430 per 100 g. The number to notice is the carb share: 72 percent of the calories come from carbohydrate, and each cracker carries 3.5 g of sugars against just 0.9 g of protein. Portions climb fast once you stop counting.
60kcal
1 full cracker · 14 g, plain or honey
6%protein
0.9 gProtein
11 gCarbs
1.5 gFat
How to burn off 60 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Plain or honey · per 14 g
Calories
60 kcal
Protein
0.9 g
Carbohydrate
10.9 g
Fat
1.5 g
Saturated fat
0.2 g
Cholesterol
0 mg
Sodium
72 mg
Potassium
24 mg
Iron
0.5 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Graham cracker: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cracker (14 g)
60
0.9 g
10.9 g
1.5 g
72 mg
3%
2 crackers (28 g)
120
1.9 g
21.7 g
3 g
144 mg
6%
1 cup crushed (84 g)
361
5.6 g
65.2 g
8.9 g
433 mg
18%
100 g
430
6.7 g
77.7 g
10.6 g
516 mg
22%
3 × 1 cracker (14 g)
181
2.8 g
217 mg
5 × 1 cracker (14 g)
301
4.7 g
361 mg
Two crackers make a 120-calorie snack
One cracker (14 g) has 60 calories, so the math looks harmless. Two crackers (28 g) come to 120 calories, 6 percent of a 2000-calorie daily value, with 144 mg of sodium. That is a tidy snack, small enough to log without thinking.
The trouble is that graham crackers are easy to keep eating. Three crackers (42 g) reach 181 calories, and five (70 g) land at 301 calories with 361 mg of sodium. At five, protein is still only 4.7 g, so the snack costs far more than it fills.
Crushed crackers are their own category. One cup crushed (84 g) holds 361 calories, 18 percent of the daily value, plus 20.9 g of sugars and 433 mg of sodium. That cup usually becomes a pie crust or cheesecake base with butter and sugar mixed in, so the finished crust lands well above the crackers alone.
Nearly three quarters of the calories are carbs
The calorie split is 72 percent carbohydrate, 22 percent fat and 6 percent protein. Per 100 g that means 77.7 g of carbs, 10.6 g of fat and 6.7 g of protein. USDA files graham crackers under cookies, and the numbers read that way: a sweet, dry cookie in cracker clothing.
Fat is modest. Saturated fat is 1.6 g per 100 g and cholesterol is 0, so the fat rows are not where the concern sits. Fiber is 3.4 g per 100 g, which works out to 0.5 g per cracker and 1 g for two. Some, but not enough to make a serving filling.
Protein is the thin spot. One cracker gives 0.9 g, about 2 percent of the daily value, and even a full cup crushed provides only 5.6 g. If you want the snack to hold you until the next meal, the protein has to come from whatever sits next to the crackers.
Sugar matters more than salt here
Graham crackers carry 24.9 g of sugars per 100 g. Per cracker that is 3.5 g, and two crackers give 7 g. The USDA row covers plain, honey and cinnamon styles together, so treat that figure as typical for the standard shelf.
Sodium is moderate by cracker standards. One cracker has 72 mg, 3 percent of the daily value, and 100 g has 516 mg, or 22 percent. A cup crushed reaches 433 mg, 19 percent, which is worth noting if your crust recipe also uses salted butter.
Flavored boxes shift the picture. Nabisco Honey Maid sells cinnamon, chocolate and low fat graham crackers, and Cadia makes an organic honey version; each will differ somewhat from the USDA row. If you buy a flavored box, check its label. The figures on this page describe the plain or honey cracker.
Pair them with protein to make a real snack
On their own, two crackers give 120 calories, 21.7 g of carbs and 1.9 g of protein. That is quick energy with little staying power. Adding Greek yogurt, cottage cheese or a thin layer of nut butter turns the same crackers into a more balanced snack.
If you count calories, decide the number before you open the box. Pull out two crackers, put the sleeve away, and the snack stays at 120. Eat straight from the sleeve and five crackers at 301 calories go by quickly.
Graham crackers also show up inside s'mores, parfaits and crusts, where the cracker is rarely the biggest number. When you log a dessert built on them, count the crackers by weight and the toppings separately. BodyPal can log graham crackers from a photo, which helps when they arrive crushed inside something else.
How does graham cracker compare?
Here is how graham crackers stack up against animal crackers, saltines and Ritz crackers, per 100 g and per usual serving.
Verdict: If you want the fewest calories per bite, saltines win at 13 per cracker (3 g) and 418 per 100 g, but they carry 941 mg of sodium per 100 g. Ritz crackers are the richest at 492 calories and 23.2 g of fat per 100 g, and animal crackers sit at 446, so graham crackers are the steadier pick for a sweet snack.
Most popular graham cracker brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Nabisco Honey Maid Graham Crackers8 crackers · 31 g419 kcal
7Cadia Organic Honey Graham Crackers8 crackers · 31 g419 kcal
Brand labels count one small rectangle as a cracker, so their 8-cracker serving of about 31 g is roughly two of the full crackers used above. Source: manufacturer labels / USDA FoodData Central.
Graham cracker FAQs
How many calories are in one graham cracker?
One full graham cracker weighs about 14 g and has 60 calories. Two crackers, the size of a typical box serving, come to 120.
Are graham crackers good for weight loss?
Two crackers add 120 calories, 7 g of sugar and 1 g of fiber. Per 100 g they run 430 calories, so the portion size does most of the work.
Graham crackers or animal crackers: which has fewer calories?
Graham crackers have 430 calories per 100 g and animal crackers 446, so per gram the two are close.
How much sugar is in graham crackers?
Graham crackers carry 24.9 g of sugar per 100 g, which works out to 3.5 g in one 14 g cracker and 7 g in two.
How many calories are in 2 graham crackers?
Two graham crackers (28 g) have 120 calories, about 6 percent of a 2000-calorie daily value. They also bring 21.7 g of carbs, 7 g of sugars, 1.9 g of protein and 144 mg of sodium.
How many calories are in a cup of crushed graham crackers?
One cup of crushed graham crackers (84 g) has 361 calories. It also holds 65.2 g of carbs, 20.9 g of sugars and 433 mg of sodium, before any butter or sugar goes in for a crust.
How many carbs are in a graham cracker?
One graham cracker (14 g) has 10.9 g of carbs, including 3.5 g of sugars and 0.5 g of fiber. Carbs supply 72 percent of its calories, far more than fat or protein.
How much protein is in graham crackers?
One graham cracker has 0.9 g of protein, and 100 g has 6.7 g. Protein supplies only 6 percent of the calories, so pair the crackers with yogurt or nut butter if you want more.
How much sodium is in a graham cracker?
One graham cracker has 72 mg of sodium, 3 percent of the daily value. Per 100 g the figure is 516 mg, or 22 percent, which is lower than saltines or Ritz crackers.
