FoodScore
0/ 100
Very goodmeat· 100 g

Graham Crackers

Graham crackers score very good with 78/100, largely due to their minimally processed nature and notable micronutrient content.

  • This food is minimally processed, classified as NOVA 1.
  • A 100g serving provides 33% of the Daily Value for calcium.
  • It contains 5.7g of fiber per 100g, contributing to digestive health.
  • With 629mg of sodium per 100g, it is higher in sodium than ideal.
  • Graham crackers offer 17% of the Daily Value for iron in a 100g serving.
  • Scores +18 points above the meat category average (60/100 across 47 foods).
Fiber
5.7g
20% of Daily Value
Protein
5.71g
11% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
629mg
27% of Daily Value
+
What it brings to the table
Fiber (5.7g)+7
Protein (5.7g)+1
Micronutrients (Calcium, Iron, Magnesium, Phosphorus, Zinc, Folate, Riboflavin)+12
Whole food (NOVA 1)+10
−
What holds it back
Sodium (629mg)-2

Why it scores 78

Graham crackers achieve a very good FoodScore of 78 out of 100, primarily driven by several positive nutritional attributes. Its classification as a NOVA 1 food indicates it is unprocessed or minimally processed, earning a significant bonus of +10 points. The food also receives +7 points for its fiber content, providing 5.7g per 100g, which is beneficial for digestive health. A substantial +12 points are awarded for its rich profile of micronutrients, including notable amounts of calcium (33% DV), iron (17% DV), magnesium (13% DV), zinc (11% DV), and folate (20% DV). Additionally, the protein content of 5.71g per 100g contributes a +1 point bonus. However, the score is slightly tempered by a penalty of -2 points due to its sodium content of 629mg per 100g. To achieve an even higher score, a reduction in sodium would be the most impactful change.

Health benefits

What the nutrients in graham crackers actually do for you, grounded in established dietary science.

Supports Bone Health

Graham crackers contribute to bone health primarily through their calcium and magnesium content. A 100g serving provides 429mg of calcium, which is 33% of the Daily Value, and 56mg of magnesium, or 13% of the Daily Value. Calcium is a fundamental building block for bones and teeth, while magnesium plays a crucial role in calcium absorption and bone formation. Dietary guidelines emphasize the importance of adequate intake of these minerals to maintain bone density and reduce the risk of osteoporosis. While not a primary source, these crackers can be a complementary part of a diet rich in bone-supporting nutrients.

Aids Digestive Function

The fiber content in graham crackers is beneficial for digestive function. Each 100g serving contains 5.7g of fiber, which is a significant contribution to the recommended daily intake of 25-38g for adults. Dietary fiber helps to regulate bowel movements, prevent constipation, and supports a healthy gut microbiome. Research supports that a diet rich in fiber can improve overall digestive health. Including fiber-rich foods like these crackers can help meet daily fiber goals, though it's important to consume a variety of fiber sources for comprehensive benefits.

Contributes to Energy Metabolism

Graham crackers contribute to energy metabolism through their iron and magnesium content. A 100g serving provides 3.09mg of iron, which is 17% of the Daily Value, and 56mg of magnesium, or 13% of the Daily Value. Iron is essential for the formation of hemoglobin, which transports oxygen in the blood, a critical process for energy production. Magnesium is a cofactor in over 300 enzyme systems, many of which are involved in energy production and muscle function. While these crackers are not a complete source, they can help supplement daily intake of these vital minerals, supporting the body's ability to convert food into energy.

Supports Red Blood Cell Formation

The folate and iron content in graham crackers supports healthy red blood cell formation. A 100g serving provides 20% of the Daily Value for folate and 17% of the Daily Value for iron. Folate is crucial for DNA synthesis and cell division, including the production of red blood cells, which carry oxygen throughout the body. Iron is a key component of hemoglobin, the protein in red blood cells responsible for oxygen transport. The NIH lists both folate and iron as essential nutrients for preventing certain types of anemia. Incorporating foods rich in these nutrients can contribute to maintaining healthy blood and overall vitality.

How to eat it

Graham crackers are a versatile food often enjoyed as a snack or a component in desserts in the US diet. They are typically consumed plain, with spreads, or as a base for s'mores. Given their nutritional profile, they can be a more wholesome option compared to many other processed snack crackers, especially when paired with nutrient-dense foods. Portion control is key, as with any food, to balance caloric intake.

Pair graham crackers with nut butter or fruit for a balanced snack that adds protein, healthy fats, and additional fiber.
Use crushed graham crackers as a base for healthier dessert crusts, reducing added sugar in recipes by relying on the cracker's inherent sweetness.
Store graham crackers in an airtight container at room temperature to maintain freshness and prevent them from becoming stale.
Consider them as a quick energy source before light physical activity, due to their carbohydrate content.
Things to keep in mind

Graham crackers are generally considered safe for consumption by most healthy adults. There are no widely documented common allergies specifically to graham crackers beyond potential sensitivities to wheat or gluten, which are ingredients in most varieties. Individuals with celiac disease or gluten sensitivity should opt for gluten-free alternatives. Due to their sodium content, individuals on a sodium-restricted diet should consume them in moderation. For most people, at normal serving sizes, there are no significant gastrointestinal issues or interactions documented.

Swap suggestions
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Score80
Reader questions
Are graham crackers healthy?
Graham crackers can be a healthy part of a balanced diet, scoring 78/100. They are a minimally processed food (NOVA 1) and provide beneficial amounts of fiber, calcium, iron, and folate. However, they do contain a notable amount of sodium, so moderation is key, especially for those monitoring sodium intake. Choosing varieties with lower sodium and no added sugar can further enhance their health profile.
Are graham crackers good for weight loss?
Graham crackers can fit into a weight loss plan when consumed in moderation. Their fiber content (5.7g per 100g) can contribute to satiety, helping you feel fuller. However, they are calorie-dense at 386 calories per 100g, so portion control is crucial. Pairing them with protein or healthy fats can further enhance their satiating effect, making them a more effective snack for managing hunger.
Are graham crackers ultra-processed?
No, graham crackers are not considered ultra-processed. They are classified as NOVA 1, meaning they are unprocessed or minimally processed foods. This classification indicates they retain most of their natural nutritional integrity and do not contain industrial ingredients, artificial flavors, or excessive additives typically found in ultra-processed foods. This makes them a more wholesome choice compared to many other snack options.
How should I store graham crackers to keep them fresh?
To keep graham crackers fresh and crisp, store them in an airtight container at room temperature. This prevents them from absorbing moisture from the air, which can make them stale or soft. Avoid storing them in the refrigerator, as this can also introduce moisture and alter their texture. Proper storage ensures they maintain their desired crunch for longer.
What are some healthier alternatives to graham crackers?
For healthier alternatives, consider options like whole-grain rice cakes, plain whole-wheat crackers with no added sugar or excessive sodium, or even fresh fruit with a sprinkle of cinnamon. If you're looking for a similar texture for desserts, consider using oatmeal or nut-based crusts. These alternatives can offer similar crunch and versatility while potentially providing more diverse nutrients or lower sodium.
Do graham crackers contain added sugar?
The specific graham crackers analyzed for this FoodScore contain 0g of added sugar per 100g serving. This is a significant positive, as many commercial crackers and snack foods contain substantial amounts of added sugars. However, it is always important to check the nutrition label of the specific brand you purchase, as formulations can vary, and some brands may include added sugars.
Are graham crackers a good source of protein?
Graham crackers provide some protein, with 5.71g per 100g serving. While this contributes to your daily protein intake, they are not considered a primary or high-protein food. For a more substantial protein boost, consider pairing them with protein-rich foods like Greek yogurt, cheese, or nut butter. This combination can create a more balanced snack that supports muscle maintenance and satiety.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 174083)Updated 2026-04-20