Why Are Graham Crackers Good For You

Graham crackers probably conjure memories of campfires and s’mores — or of simple, easy snacks you might hand to the children in your life.

They’re a sweet and crunchy snack enjoyed by kids and adults alike, of course, but you may be wondering if they’re a healthy choice.

This article breaks down the nutritional value of graham crackers and reviews whether they are a good snack for heart health, diabetes concerns, and kids’ eating patterns.

Gluten Free Graham Crackers: What You Should Know About Everyone's Favorite Sweet & Crunchy Treat

Graham crackers are made from enriched wheat flour, whole grain wheat flour, sugar, canola or palm oil, a leavening agent like baking soda, and salt.

Graham crackers are not gluten-free since they are made from wheat flour. However, graham crackers are vegan, unless they contain honey. Some vegans consume honey and some do not.

In general, though, graham crackers are relatively low in calories, but since they’re mainly carbs, they’re also low in fat, fiber, and protein.

What Is An Australian Substitute For Graham Crackers?

According to the United States Department of Agriculture (USDA)’s 2020-2025 Dietary Guidelines for Americans, kids between 2–18 years old should consume 14–31 grams of fiber per day, depending on their age (

In addition to being low in fiber, a serving of graham crackers provides 6–8 grams of added sugar, depending on the brand.

The American Academy of Pediatrics advises not that children under 2 years old should avoid added sugar, and added sugar levels should remain below 25 grams per day for older children (3).

Graham Cracker Goodies (+video)

To make them healthier, add fruit alongside to boost fiber and spread nut butter on top for healthy fat and protein. Graham crackers with peanut butter and raisins are a fan favorite amongst many kids.

High fiber, low sugar foods are the healthiest for your heart, along with a variety of fruits and vegetables and healthy fats. But this doesn’t mean you can’t enjoy graham crackers. Just be mindful of how many added sugars are in your overall diet.

Two full graham cracker sheets contain about 7 grams of added sugar, which is about one-third of the recommended daily value (DV) for women.

Great Value Honey Graham Crackers: Nutrition & Ingredients

The American Heart Association recommends that women consume no more than 25 grams of added sugar per day and men consume no more than 36 grams of added sugar per day (

To best support a healthy heart, enjoy graham crackers in moderation and pair them with foods high in fiber, protein, and healthy fat like fruit, nut butters, and Greek yogurt.

People with diabetes can certainly enjoy graham crackers, keeping in mind that one serving contains about 22 grams of total carbs and 6–8 grams of total sugar. Stick to one serving for a snack and pair with foods high in fiber and protein for balance.

Honey Maid Honey Graham Crackers

Pairing graham crackers with protein, fiber, and fat may slow the spike of blood sugar and insulin. Try crushing one graham cracker sheet and sprinkling over plain Greek yogurt with berries.

The main downside to graham crackers is that one serving contains about 7 grams of added sugar. Health authorities recommend that women consume 25 grams of added sugar per day at most, and men consume no more than 36 grams of added sugar per day (

It is also recommended that children over the age of 2 consume no more than 25 grams of added sugar per day, while children 2 years old and under avoid it altogether (3).

A Hell Of A Cracker

Enjoy graham crackers in moderation. Instead of buying them every time you grocery shop, try buying them every once in a while as a sweet treat.

To make graham crackers a healthier snack when you do eat them, pair them with sources of high quality fiber, protein, and healthy fat. That will slow the rise of blood sugar and keep you fuller longer.

Or, mix cinnamon and raspberries into plain Greek yogurt and sprinkle crushed graham crackers on top for a sweet, protein-packed yogurt parfait.

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Graham crackers can be healthy if you pair them with high quality sources of protein, fat, and fiber. They can also be high in sugar and low in fiber despite their high carb count, so it may be best to eat them in moderation.

These packaged snacks don’t pack too many calories, fat, or sodium for most people, but it’s important to be mindful if you eat them often. Consider reserving them for treats rather than adding them to your daily snack rotation.

: Instead of reaching for cookies after dinner, plate two graham cracker sheets and top them with high quality peanut butter and dark chocolate chips.Women's Health may earn commission from the links on this page, but we only feature products we believe in. Why Trust Us?

Are Graham Crackers Healthy? Here's What A Dietitian Has To Say

Some sweet foods are obviously decadent (looking at you double chocolate chip). But things get a little muddled when it comes to Graham crackers.

After all, they have the word “cracker” in their name, which implies they’re a step above cookies in the health department. They also usually come in massive sheets, which kinda suggests it’s cool to have a bunch in one go. But they taste like cookies, so… ?

Graham crackers were created by a man named Sylvester Graham who was kind of a health nut back in the 1800s. He wrote a book in 1837 called

Homemade Graham Crackers (6 Ingredients!)

, which talked a lot about the importance of baking your own bread at home that’s free of chemical additives. He was also a big fan of using coarsely ground whole-wheat flour to make bread.

Graham flour became popular because of Graham, and it was originally designed as a healthy thing to use. A story published in the

In 1907 describes crackers and bread made from Graham flour as “coarse” and “unpalatable, ” and “eaten more as a dietary obligation than as an enjoyable food.”

Graham Crackers Recipe

Eventually, the National Biscuit Company got ahold of Graham flour and created the Graham cracker, which was designed to be used as a dessert-like food. (The

TL; DR: Graham crackers were originally supposed to be a health food and now are more like a cookie. But are Graham crackers healthy today? Nutrition experts weigh in.

Backing up a sec: Your glycemic index is a measure of how quickly a food causes your blood sugar levels to rise, per the Academy of Nutrition and Dietetics. The glycemic index measures foods on a scale of zero to 100. Foods with a high glycemic index are quickly digested and absorbed into your bloodstream, causing your blood sugar to quickly spike.

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FWIW, the high glycemic index of Graham crackers means that they have a lot of carbs that will be digested and released as glucose (a.k.a. sugar) in your blood, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy.

It depends. While Graham crackers don’t usually contain dairy products or eggs, honey pops up in many graham cracker products. “It ultimately depends on the brand, ” says Keri Gans, RD, author of

Yeah, no, they’re not healthy. “Graham crackers are not so high in calories, but are definitely high in carbs and sugar for the serving size, ” Warren says. “There’s also very little fiber and low nutritional value.”

Amazon.com: Pamela's Products Gluten Free Graham Crackers, Cinnamon (pack Of 6)

But it varies, depending on the brand. “This can be used as an example of why it is important to read food labels, ” Gans says. But, she adds, “many brands have added sugars and very little fiber that make them on par with having a regular cookie.”

Keatley agrees. “Graham crackers are like any other sweetened cracker, ” he says. “The difference comes from the coarseness of the flour used.”

If you want to opt for a healthier Graham cracker, Warren recommends looking for something with more whole food ingredients, like those made by Annie’s or Back to Nature. Still, though, it's a cookie, she says.

Fyi, Graham Crackers Were Invented To Curb Your Sexual Desires

But, of course, not everything you put into your mouth needs to be a health food. “Graham crackers are not a health food but they can be a good source of whole grain, a light and easy snack to bring on a hike or to have before a run, and can help make even the most lame fall evening a bit more fun, ” Keatley says. And there you have it.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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Starbucks Explains Omission from Fall Menu 10 Best Plant-Based Vegan Meal Delivery Services I Ate Raw Chicken. Now What? 7 Benefits Of Zinc For WomenGraham crackers are popular both as a snack and an ingredient. They’re perhaps most famous for making s’mores, but you’ll also find them at the base of cheesecakes, pies, and plenty of other desserts. Such treats aren’t great for health. That goes without saying though. What about the crackers themselves? Are

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