How many carbs are in a Graham Crackers?
A 2 squares (14g) serving of Graham Crackers contains 11g of total carbs (10.4g net carbs), 4.8g sugar, 59 calories, 1g protein, 1.5g fat and 0.6g fiber.
- Calories
- 59 cal
- Carbohydrates
- 11 g
- of which Sugars
- 4.8 g
- Fiber
- 0.6 g
- Net carbs
- 10.4 g
- Protein
- 1 g
- Fat
- 1.5 g
Graham Crackers nutrition at a glance
Per 2 squares (14g), Graham Crackers delivers about 3% of a 2,000-calorie daily reference, 4% of the 275g daily carbohydrate reference and 2% of the 28g daily fiber reference. Sugar sits at 10% of the 50g added-sugar reference and protein contributes 2% of the 50g protein reference.
- Calories
- 421
- Carbs
- 78.6 g
- Sugar
- 34.3 g
- Protein
- 7.1 g
- Fat
- 10.7 g
- Fiber
- 4.3 g
Blood-sugar impact of Graham Crackers
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
With 11g total carbs and 0.6g fiber, the net-carb figure for a 2 squares (14g) serving works out to roughly 10.4g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Graham Crackers
- Great fit for low-carb, keto or diabetic-friendly meals — build around graham crackers without worrying about a big glucose spike.
- Use graham crackers as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine graham crackers with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Graham Crackers keto-friendly?
In moderation. At 10.4g net carbs per 2 squares (14g), Graham Crackers can fit a keto plan but you'll want to watch total-day carbs.
How many carbs in Graham Crackers per 100 grams?
About 78.6g of carbs, 34.3g sugar and 421 calories per 100g of Graham Crackers.
How does Graham Crackers affect blood sugar?
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
Is Graham Crackers good for weight loss?
A serving delivers 59 calories with 1g protein and 0.6g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 3% combined protein-plus-fiber-to-calorie ratio, Graham Crackers is best paired with a lean protein or vegetables so the meal keeps you full for longer.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 2 squares (14g) serving of Graham Crackers. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.