Calories in Graham crackers, reduced fat
Generic food Sweets and Desserts
Graham crackers, reduced fat contains 386 kcal per 100 g. A 1 small or medium single serving bag (45 g) provides about 174 kcal.
Roughly 81% of its calories come from carbohydrates, with 13% from fat and 6% from protein (estimated with general energy factors).
That is less energy than the typical item in cookies and brownies on FoodFactly, where the median is 450 kcal per 100 g across 98 foods.
100 g provides 61% of the Daily Value for selenium, 38% of the Daily Value for Thiamin (B1) and 33% of the Daily Value for calcium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 386 kcal | |
| Total fat C | 5.7 g | 7% |
| Saturated fat C | 0 g | 0% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 629 mg | 27% |
| Total carbohydrates C | 78 g | 28% |
| Dietary fiber C | 5.7 g | 20% |
| Total sugars C | 22.9 g | |
| Protein C | 5.7 g | 11% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.86 mg | 6% |
| Vitamin K C | 2.5 µg | 2% |
| Thiamin (B1) C | 0.45 mg | 38% |
| Riboflavin (B2) C | 0.24 mg | 18% |
| Niacin (B3) C | 3.8 mg | 24% |
| Vitamin B6 C | 0.16 mg | 9% |
| Folate (B9) C | 118 µg | 30% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 12.3 mg | 2% |
| Calcium C | 429 mg | 33% |
| Iron C | 3.1 mg | 17% |
| Magnesium C | 56 mg | 13% |
| Phosphorus C | 163 mg | 13% |
| Potassium C | 171 mg | 4% |
| Zinc C | 1.2 mg | 11% |
| Copper C | 0.2 mg | 22% |
| Selenium C | 33.7 µg | 61% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 6%
- Carbohydrates 81%
- Fat 13%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein5.7 gabove the median for cookies and brownies (median 5.1 g)
- Fiber5.7 gin the top quarter of cookies and brownies (median 2.1 g)
- Sugars22.9 gin the lowest quarter of cookies and brownies (median 32.9 g)
- Fat5.7 gin the lowest quarter of cookies and brownies (median 18.1 g)
- Saturated fat0 gin the lowest quarter of cookies and brownies (median 4.6 g)
- Sodium629 mgin the top quarter of cookies and brownies (median 350 mg)
- Protein per 100 kcal1.5 gprotein density, useful for comparing foods with different calorie levels
- Water8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.7 g |
|---|---|
| Polyunsaturated fat C | 3.4 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 3.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 1.7 g |
| PUFA 18:3 C | 0.21 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.012 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.004 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 2 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 105 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 54 µg |
| Folate, food C | 26 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Graham crackers
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Graham crackers | 430 | 6.7 g | 77.7 g | 10.6 g |
| Graham crackers, chocolate covered | 500 | 4 g | 66.8 g | 25.8 g |
| Graham crackers, sandwich, with filling | 483 | 4.5 g | 72.1 g | 20 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Graham crackers (Teddy Grahams) | 430 | 6.7 g | 77.7 g | 10.6 g |
| Marie biscuit | 406 | 7.1 g | 70.5 g | 10.6 g |
| Cookie, gingersnaps | 416 | 5.6 g | 76.9 g | 9.8 g |
| Cookie, marshmallow, with rice cereal, no bake | 417 | 3.4 g | 80.5 g | 9 g |
| Cookie, marshmallow and peanut butter, with oat cereal, no bake | 417 | 3.4 g | 80.5 g | 9 g |
| Cookie, peanut butter with rice cereal, no bake | 417 | 3.4 g | 80.5 g | 9 g |
| Anisette toast | 373 | 7.6 g | 67 g | 8.4 g |
| Cookie, biscotti | 373 | 7.6 g | 67 g | 8.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in graham crackers?
100 g of graham crackers has 386 kcal. 1 small or medium single serving bag (45 g): about 174 kcal. 1 miniature/bite size (3 g): about 12 kcal. 1 large rectangular piece or 2 squares or 4 small rectangular pieces (20 g): about 77 kcal.
How much protein is in graham crackers?
Graham crackers contains 5.7 g of protein per 100 g (11% of the 50 g Daily Value), or 2.6 g in 1 small or medium single serving bag (45 g). About 6% of its calories come from protein. Compared with other cookies and brownies, that is above the median (median 5.1 g).
How many carbs are in graham crackers?
Graham crackers has 78 g of total carbohydrates per 100 g, including 5.7 g of fiber and 22.9 g of sugars.
How much fat is in graham crackers?
Graham crackers contains 5.7 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does graham crackers contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (61% DV), Thiamin (B1) (38% DV), calcium (33% DV), Folate (B9) (30% DV) and Niacin (B3) (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in graham crackers?
100 g contains 629 mg of sodium, 27% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708138. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.