Calories in Graham crackers, sandwich, with filling
Generic food Sweets and Desserts
Graham crackers, sandwich, with filling contains 483 kcal per 100 g. A typical serving of 1 cup, NFS (70 g) provides about 338 kcal.
Roughly 59% of its calories come from carbohydrates, with 37% from fat and 4% from protein (estimated with general energy factors).
That is close to the median for cookies and brownies on FoodFactly (450 kcal per 100 g).
100 g provides 22% of the Daily Value for Thiamin (B1), 21% of the Daily Value for Folate (B9) and 19% of the Daily Value for Riboflavin (B2).
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 | 483 kcal | |
| Total fat C | 20 g | 26% |
| Saturated fat C | 3 g | 15% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 388 mg | 17% |
| Total carbohydrates C | 72.1 g | 26% |
| Dietary fiber C | 1.5 g | 5% |
| Total sugars C | 39.3 g | |
| Protein C | 4.5 g | 9% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.6 mg | 11% |
| Vitamin K C | 5 µg | 4% |
| Thiamin (B1) C | 0.26 mg | 22% |
| Riboflavin (B2) C | 0.24 mg | 19% |
| Niacin (B3) C | 2.7 mg | 17% |
| Vitamin B6 C | 0.018 mg | 1% |
| Folate (B9) C | 82 µg | 21% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 4.1 mg | 0.7% |
| Calcium C | 27 mg | 2% |
| Iron C | 2.2 mg | 12% |
| Magnesium C | 14 mg | 3% |
| Phosphorus C | 75 mg | 6% |
| Potassium C | 91 mg | 2% |
| Zinc C | 0.4 mg | 4% |
| Copper C | 0.11 mg | 13% |
| Selenium C | 3 µg | 5% |
% 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 4%
- Carbohydrates 59%
- Fat 37%
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
- Protein4.5 gbelow the median for cookies and brownies (median 5.1 g)
- Fiber1.5 gin the lowest quarter of cookies and brownies (median 2.1 g)
- Sugars39.3 gabove the median for cookies and brownies (median 32.9 g)
- Fat20 gabove the median for cookies and brownies (median 18.1 g)
- Saturated fat3 gin the lowest quarter of cookies and brownies (median 4.6 g)
- Sodium388 mgabove the median for cookies and brownies (median 350 mg)
- Protein per 100 kcal0.93 gprotein density, useful for comparing foods with different calorie levels
- Water2.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 8.4 g |
|---|---|
| Polyunsaturated fat C | 7.6 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 | 7 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 | 0.02 g |
| SFA 16:0 C | 2 g |
| SFA 18:0 C | 0.98 g |
| MUFA 18:1 C | 8.3 g |
| PUFA 18:3 C | 0.52 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.08 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 2.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 46 µg |
| Folate, food C | 4 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, reduced fat | 386 | 5.7 g | 78 g | 5.7 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 |
|---|---|---|---|---|
| Cookie, sandwich-type, not chocolate or vanilla | 483 | 4.5 g | 72.1 g | 20 g |
| Cookie, vanilla sandwich | 483 | 4.5 g | 72.1 g | 20 g |
| Cookie, chocolate sandwich | 464 | 5.2 g | 71 g | 19.1 g |
| Cookie, chocolate and vanilla sandwich | 464 | 5.2 g | 71 g | 19.1 g |
| Cookie, chocolate chip, reduced sugar | 450 | 3.9 g | 73.4 g | 16.8 g |
| Cookie, sugar wafer | 502 | 3.8 g | 70.6 g | 23.2 g |
| Cookie, animal, with frosting or icing | 509 | 3 g | 70.1 g | 24.1 g |
| Cookie, chocolate, made with rice cereal | 440 | 3.2 g | 63.3 g | 19.4 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 483 kcal. 1 cup, NFS (70 g): about 338 kcal. 1 miniature/bite size (3 g): about 14 kcal. 1 sandwich (5 g): about 24 kcal.
How much protein is in graham crackers?
Graham crackers contains 4.5 g of protein per 100 g (9% of the 50 g Daily Value), or 3.2 g in 1 cup, NFS (70 g). About 4% of its calories come from protein. Compared with other cookies and brownies, that is below the median (median 5.1 g).
How many carbs are in graham crackers?
Graham crackers has 72.1 g of total carbohydrates per 100 g, including 1.5 g of fiber and 39.3 g of sugars.
How much fat is in graham crackers?
Graham crackers contains 20 g of fat per 100 g, of which 3 g is saturated (15% 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 Thiamin (B1) (22% DV), Folate (B9) (21% DV), Riboflavin (B2) (19% DV), Niacin (B3) (17% DV) and copper (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in graham crackers?
100 g contains 388 mg of sodium, 17% 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 2708139. 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.