Foods

Graham Crackers Calories and Macros — Nutrition Facts per 2 full sheets (28g)

Graham Crackers: 120 cal, 1.9g protein, 21.8g carbs, 3g fat per 2 full sheets (28g). Full nutrition breakdown, how graham crackers fits common goals, and the fastest way to track it.

By Bento Bunny Team

A serving of graham crackers — 2 full sheets (28g) — comes to 120 calories, with 1.9g of protein, 21.8g of carbs, and 3g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Graham Crackers nutrition facts

NutrientPer 2 full sheets (28g)% Daily Value*
Calories120 kcal6%
Protein1.9 g4%
Carbohydrates21.8 g8%
Fat3 g4%
Saturated fat0.4 g2%
Fiber1 g4%
Sugar6.9 g—
Sodium144 mg6%
Cholesterol0 mg0%
Potassium48 mg1%
Calcium22 mg2%
Iron1.1 mg6%
Vitamin C0 mg0%

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

How does graham crackers fit your goals?

Graham crackers is a carb-dominant food, with 21.8g of carbohydrate per 2 full sheets (28g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.

How graham crackers compares to other snacks

Food (per 100g)CaloriesProteinCarbsFat
Graham Crackers4306.7g77.7g10.6g
Saltine Crackers4189.5g74g8.6g
Rice Cakes3878.2g81.5g2.8g
Pretzels (hard)38410g80.4g2.9g

Tracking graham crackers without the friction

The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time graham crackers hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.

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Graham Crackers calories by serving size

ServingCaloriesProteinCarbsFat
2 full sheets (28g)1201.9g21.8g3g
1 sheet (14g)600.9g10.9g1.5g
100g4306.7g77.7g10.6g

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Frequently Asked Questions

How many calories are in 2 full sheets (28g) of graham crackers?
Graham Crackers contains 120 calories per 2 full sheets (28g), made up of 1.9g of protein, 21.8g of carbohydrates, and 3g of fat.
How many calories are in 100g of graham crackers?
Per 100g, graham crackers comes to 430 calories, with 6.7g of protein, 77.7g of carbs, and 10.6g of fat (USDA FoodData Central).
How much protein is in graham crackers?
A 2 full sheets (28g) serving of graham crackers provides 1.9g of protein, which is roughly 4% of the FDA daily value of 50g.
Are the carbs in graham crackers healthy?
The 21.8g of carbs in a 2 full sheets (28g) serving of graham crackers are best framed as fuel — useful around training or active periods. They're not inherently "good" or "bad"; what matters is how the total fits into your daily calorie and carbohydrate targets.
What's the easiest way to track graham crackers?
Photo-based logging is the fastest path — apps like Bento Bunny identify graham crackers and estimate portion size from a single picture, removing the need to search a database or weigh every serving.