How many calories are in a Honey Maid graham cracker?
Three full graham cracker sheets weigh 45 g and carry 194 calories. On their own the crackers run 430 calories per 100 g, which is dense for something that snaps like a cracker rather than eating like a cookie. One sheet alone is 65. The sugar and the sodium both land higher than people expect.
You'd need to walk about 39 minutes to burn the 194 calories in three full crackers (45 g).
How long does it take to burn off 194 kcal of graham cracker?
Three full crackers (45 g) is 194 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 194 kcal |
|---|---|
| Walking, brisk | 39 min |
| Cycling, moderate | 24 min |
| Swimming, moderate | 28 min |
| Jogging | 23 min |
| Weight training, moderate | 43 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (45 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Graham cracker quick facts
- US servings from one cracker to a cup of crumbs
- Cinnamon reduced-fat and chocolate-covered graham crackers
- Sodium is the row to watch
- How do graham crackers compare?
- Most popular Honey Maid products
- FAQ
Graham cracker quick facts
The record behind every number here is USDA SR Legacy 174957, "Cookies, graham crackers, plain or honey (includes cinnamon)". Honey Maid sits squarely inside that description, and 174957 is the only graham entry that comes with household weights in grams: one cracker, one ounce, one cup crushed. USDA's survey database repeats the same profile under a different id, so nothing is gained by switching.
There is no clean branded graham cracker in USDA's own retail data. A search of the US Branded set returned more than a thousand rows, and every one of them turned out to be a pie crust, a crumb pack, a s'more kit, a cookie bar or a kids' snack. The generic honey graham record is the closest thing to the box in your cupboard.
| Nutrient | Per 100 g | Per 3 crackers (45 g) | % Daily Value |
|---|---|---|---|
| Calories | 430 | 194 | — |
| Total fat | 10.6 g | 4.8 g | 6% |
| Saturated fat | 1.63 g | 0.7 g | 4% |
| Carbohydrate | 77.66 g | 34.9 g | 13% |
| Dietary fiber | 3.4 g | 1.5 g | 5% |
| Total sugars | 24.85 g | 11.2 g | — |
| Protein | 6.69 g | 3.0 g | 6% |
| Sodium | 516 mg | 232 mg | 10% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Added sugars are not in the table because the SR Legacy edition of this record does not report them, and splitting the 24.85 g by guesswork would be worse than leaving the row out. Total sugars have no Daily Value, which is why that cell stays empty. Cholesterol is 0 mg, since there is no dairy or egg in a plain graham sheet, and three crackers supply 77 mg of potassium, about 2% of the Daily Value.
US servings from one cracker to a cup of crumbs
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 122 kcal |
| One cracker, full rectangular sheet | 15 g | 65 kcal |
| Two crackers | 30 g | 129 kcal |
| Three crackers | 45 g | 194 kcal |
| 1 cup, crushed | 84 g | 361 kcal |
| Per 100 g | 100 g | 430 kcal |
The single sheet, the ounce and the cup of crumbs are USDA household measures. The two-cracker and three-cracker lines are our own arithmetic from the USDA 100 g figure, not USDA servings, because the database counts crackers one at a time. USDA also lists a large rectangular piece of two squares at 14 g and 60 calories, which is all but a full sheet again.
The cup is where people go wrong. A cup of crushed graham crackers weighs 84 g and carries 361 calories, almost double the three-cracker serving, even though it reads on a recipe card like a modest amount of crumbs. If you are logging a cheesecake base or a crust you pressed yourself, weigh the crumbs before they go in the pan. An ounce, at 122 calories, is closer to two sheets than to one.
Cinnamon reduced-fat and chocolate-covered graham crackers
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Plain or honey | 430 kcal | one sheet, 15 g | 65 kcal |
| Cinnamon | 430 kcal | one sheet, 15 g | 65 kcal |
| Reduced-fat | 386 kcal | one large piece, 20 g | 77 kcal |
| Teddy Grahams | 430 kcal | 1 cup, 70 g | 301 kcal |
| Sandwich with filling | 483 kcal | one Grahamful, 25 g | 121 kcal |
| Chocolate-covered | 500 kcal | one cracker, 25 g | 125 kcal |
| Pie crust | 501 kcal | 1 oz, 28 g | 142 kcal |
Cinnamon is not a separate calculation. USDA folds cinnamon grahams into the same record as plain and honey, so a cinnamon sheet is the same 65 calories; the flavor comes from a dusting, not from a different dough.
Reduced-fat grahams save less than the name suggests. They run 386 calories per 100 g against 430, a cut of about 10%, and the fat halves from 10.6 g to 5.71 g. Sodium moves the other way, from 516 mg to 629 mg per 100 g, and fiber rises to 5.7 g. Swapping for the low-fat box trades a little energy for a lot more salt.
Teddy Grahams are the same recipe in a different shape, which is exactly why they are easy to overeat. Poured to a cup, 70 g of them is 301 calories, more than four and a half full sheets. Sandwich versions with a cream filling reach 483 calories per 100 g, though a single Grahamful is only 25 g and 121 calories.
Chocolate-covered grahams are the outlier. At 500 calories per 100 g they are the densest graham cracker in the table, and the coating drags the saturated fat up to 17.2 g per 100 g. One 25 g cracker therefore carries about 4.3 g of saturated fat, 22% of the Daily Value, against 0.7 g in three plain sheets. Graham cracker pie crust is denser still at 501 calories per 100 g, or 142 calories in a single ounce of crust.
Sodium is the row to watch
Most people open a box of grahams worried about sugar. The row that actually moves fastest is sodium. Three crackers deliver 232 mg, which is 10% of the FDA Daily Value of 2,300 mg, while the protein in the same three sheets is 3.0 g, only 6%. A snack that gives more of your salt allowance than of your protein target is a dessert wearing a cracker's clothes. In kitchen terms, 232 mg is about a tenth of a teaspoon of table salt.
Fat is the quiet part of the label. Three sheets carry 4.8 g of total fat and just 0.7 g of saturated fat, 4% of the Daily Value, so plain grahams are genuinely light on the fat lines. It is the carbohydrate row, at 34.9 g and 13%, and the 11.2 g of total sugars that do the calorie work.
Graham flour is a whole wheat flour, and 3.4 g of fiber per 100 g is respectable for a cookie aisle product, but three crackers only reach 1.5 g, 5% of the Daily Value. If whole grains are the goal, MyPlate's grains guidance points at bread, oatmeal and brown rice long before it points at crackers. If you are watching sodium, the plain sheets beat the reduced-fat box.
How do graham crackers compare?
| Graham type | Per 100 g | US serving | Calories |
|---|---|---|---|
| Plain or honey | 430 kcal | three crackers, 45 g | 194 kcal |
| Reduced fat | 386 kcal | one large piece, 20 g | 77 kcal |
| Sandwich with filling | 483 kcal | one Grahamful, 25 g | 121 kcal |
| Chocolate-covered | 500 kcal | one cracker, 25 g | 125 kcal |
Our take: of these four, reduced fat is the only one lighter per 100 g than the plain sheets, and it pays for that with 629 mg of sodium against 516 mg. Read the serving column and the ranking flips, because the filled and coated crackers come in smaller pieces, so one of them costs fewer calories than three plain sheets. Plain or honey also holds the most protein of the four, 6.69 g per 100 g against 4.0 g for the chocolate version. For a snack you actually stop eating, count the plain sheets out onto a plate; for a treat, one coated cracker at 125 calories does the job with less of everything else.
Most popular Honey Maid products in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Honey Maid Honey Graham Crackers | 419 cal |
| Honey Maid Cinnamon Graham Crackers | 419 cal |
| Honey Maid Chocolate Graham Crackers | 419 cal |
| Honey Maid Low Fat Graham Crackers | 400 cal |
| Honey Maid Cinnamon Low Fat Graham Crackers | 387 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Graham cracker FAQs
How many calories are in one graham cracker?
One full rectangular sheet weighs 15 g and holds 65 calories, from USDA's 430 calories per 100 g. USDA also lists a large piece of two squares at 14 g and 60 calories, so the two sizes are nearly the same cracker. Two sheets come to 129 calories and three to 194.
How many calories are in 2 graham crackers?
Two full sheets weigh 30 g and come to 129 calories, our own arithmetic from the USDA 430-per-100-g figure rather than a listed USDA serving. The pair carries 155 mg of sodium, 7.5 g of total sugars, 2.0 g of protein and 1.0 g of fiber. Filling for the calories it is not.
How many graham crackers are in a serving?
Three full sheets, 45 g, is the serving this page uses, and it lands at 194 calories. USDA lists single crackers rather than a package serving, so the 45 g total is our own arithmetic from the 100 g record. If your box counts sheets differently, scale from the 65 calories in one.
How much sugar is in a graham cracker?
One 15 g sheet holds 3.7 g of total sugars, and three sheets bring 11.2 g, from USDA's 24.85 g per 100 g. Total sugars have no Daily Value, so no percentage appears on that row. The SR Legacy record does not break out added sugars, so we cannot split them here.
Are graham crackers a healthy snack?
Three sheets give 194 calories, 232 mg of sodium at 10% of the Daily Value, 11.2 g of total sugars and only 3.0 g of protein at 6%. That ratio is the honest answer: they behave like a light dessert, not like a filling snack. Pair them with milk or peanut butter for staying power.
Are graham crackers whole grain?
Graham flour is a whole wheat flour, yet the USDA record is modest on fiber: 3.4 g per 100 g, which is 1.5 g in three sheets, or 5% of the Daily Value. Check the ingredient list on your own box, because the USDA number covers plain and honey crackers as a group.
Do low-fat graham crackers have fewer calories?
Yes, but less than you would guess: 386 calories per 100 g against 430, a cut of about 10%. Fat drops from 10.6 g to 5.71 g per 100 g, while sodium climbs from 516 mg to 629 mg. One large reduced-fat piece of 20 g is 77 calories, and fiber rises to 5.7 g.
How many graham crackers make 1 cup of crumbs?
USDA puts 1 cup of crushed graham crackers at 84 g and 361 calories. At 15 g per full sheet that is between five and six sheets, our own arithmetic. It matters for pie bases, where a single cup of crumbs carries almost double the calories of the three-cracker serving.
Similar foods
- Churro — 189 cal each
- Fudge — 70 cal per piece
- Funnel cake — 318 cal per cake, 6-inch
- Onion Rings — 282 cal for 8 rings
- Popcorn — 73 cal per cup popped
- Kettle corn — 74 cal per cup
Count it without the math
Point the camera at the plate and BodyPal counts the crackers for you, crumbs and all.
