How many calories are in a Honey Maid graham cracker?

Graham crackers have been a beloved snack food for over 150 years. Originally created by Sylvester Graham in the 1830s as part of a vegetarian diet, graham crackers were intended to be a healthier alternative to foods made with refined white flour. While recipes have changed over the years, graham crackers are still widely enjoyed today. But with more focus on nutrition and calories in recent decades, many people wonder just how healthy graham crackers really are. Specifically, a common question is: how many calories are in a Honey Maid graham cracker?

A Brief History of Graham Crackers

To understand graham crackers, it helps to know a little bit about their history. As mentioned, Sylvester Graham, a Presbyterian minister, created these crackers in the 1830s. He advocated a vegetarian diet consisting of fruits, vegetables, and whole wheat. Graham believed that refined white flour was unhealthy. He created “Graham bread”, a course whole wheat mixture that was baked into hard crackers.

This graham bread was bland and hard. But it did provide nutrients lacking in refined flour. Graham’s followers formed the Graham Diet Movement. This vegetarian diet and lifestyle grew in popularity in the mid-1800s.

Over time, graham bread evolved into the sweeter, softer graham crackers we know today. Around 1875, the National Biscuit Company (now known as Nabisco) began commercial production of graham crackers. The cracker evolved from a health food into a popular, enjoyable snack food.

Nutrition Profile of Graham Crackers

Since Sylvester Graham’s time, graham crackers have transitioned from a bland whole wheat health food to a sweet snack food. But they still do provide some nutritional value.

Graham crackers are made from enriched wheat flour as the main ingredient. They also contain sugar, honey, vegetable oil or butter, cinnamon, and molasses or corn syrup.

Compared to regular white flour crackers, graham crackers tend to be higher in fiber, iron, magnesium, and B vitamins. The whole wheat flour provides more nutrition than refined flour. However, the amount of sugar and fat added during processing increases the calorie content.

Calories in Honey Maid Graham Crackers

Now that we’ve covered some graham cracker history and basics, let’s look specifically at Honey Maid graham crackers.

Honey Maid is one of the most popular graham cracker brands in the United States. The crackers are made by Nabisco, which produces several different varieties and flavors.

For this discussion, we’ll focus on the classic Honey Maid Cinnamon Grahams. Here are some details on the nutrition facts:

Serving Size

The standard serving size for Honey Maid Cinnamon Grahams is two full crackers.

Calories per Serving

Each serving of two crackers contains 60 calories.

Therefore, one single full cracker contains 30 calories.

Nutrition Facts

Here is the full nutrition label information for a serving of two Honey Maid Cinnamon Graham crackers:

Nutrition Facts Serving Size 2 full crackers (28g) Servings Per Container About 14
Amount Per Serving
Calories 60
Calories from Fat 15
Total Fat 2g 3%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 115mg 5%
Total Carbohydrate 12g 4%
Dietary Fiber 1g 4%
Total Sugars 6g
Includes 2g Added Sugars 4%
Protein 1g
Vitamin D 0mcg 0%
Calcium 0mg 0%
Iron 5mg 30%
Potassium 55mg 2%

As you can see, the main nutrients provided by Honey Maid Graham Crackers are carbohydrates (12g per serving) and iron (5mg or 30% DV per serving). There is also 1g of protein and 1g of fiber per serving.

The carbohydrates are a mix of natural sugars from honey and added sugars. Each serving contains 6g total sugars, with 4g coming from added sugar.

Calorie Breakdown

Here is how the 60 calories per serving break down for Honey Maid Cinnamon Grahams:

  • Total Fat: 15 calories
  • Carbohydrates: 48 calories
  • Protein: 4 calories

So the majority of calories come from carbohydrate sources – the enriched wheat flour and sugars.

Fat and protein make up a smaller portion of the calories per serving. But these macronutrients still provide important nutrition, flavor, and texture.

Comparing Calories to Other Graham Cracker Brands

How do Honey Maid graham crackers compare to other popular brands? Here is a breakdown of calories per serving among the leading graham cracker products:

Keebler Grahams Cinnamon Crackers

– Serving size: 4 crackers (28g)
– Calories per serving: 110
– Calories per cracker: 28

Keebler Cinnamon Grahams have slightly fewer calories than Honey Maid per cracker.

Annie’s Organic Cinnamon Grahams

– Serving size: 30g (about 5 crackers)
– Calories per serving: 140
– Calories per cracker: 28

Annie’s organic grahams have the same calories as Keebler per cracker. But the serving size is larger at 5 crackers versus 4.

Trader Joe’s Cinnamon Graham Crackers

– Serving size: 30g (about 5 crackers)
– Calories per serving: 130
– Calories per cracker: 26

Trader Joe’s has the lowest calories with only 26 per cracker. However, the crackers are slightly smaller in size.

Nabisco Original Grahams

– Serving size: 28g (2 full crackers)
– Calories per serving: 60
– Calories per cracker: 30

Nabisco’s original grahams contain the same calories per cracker as the Honey Maid variety.

Factors Affecting Calorie Content

Why do graham cracker brands differ in their calorie content, even though the core ingredients are quite similar? Here are some of the factors that influence calories per serving:


– Type of flour – Whole wheat flour adds more fiber and protein compared to refined white flour. This impacts calories.

– Sugar content – More added sugar raises calorie count.

– Type of fat – Vegetable oil vs butter leads to small differences in fat calories.

Serving Size

– Total grams per serving affects nutrient amounts.

– Number of crackers considered a serving.


– Some brands make bigger or smaller crackers, leading to calorie differences.

Cooking Method

– Variations in baking temperature, time, etc leads to subtle calorie changes.

Water Content

– Crackers with a higher moisture content may have slightly less calories than super dry crackers.

So while the basic graham recipe is similar between brands, many small factors account for the calorie differences between them.

Health Benefits of Honey Maid Graham Crackers

Despite having more calories and sugar than some other cracker brands, Honey Maid graham crackers do provide some useful nutrition:

Whole Grains

– The whole wheat flour delivers vitamins, minerals and fiber lacking in refined flour products.


– Graham crackers are a good source of iron, with 5mg or 30% DV per serving. Iron is important for circulation and energy.


– Each serving provides 1g or 4% DV of filling fiber. This promotes healthy digestion.


– Honey Maid grahams contain 45% DV of thiamin (vitamin B1). Thiamin is key for converting food into energy.

Plant Based

– Grahams are vegan and made from plants. They can fit into a vegetarian or plant-based diet.

So while not extremely low in calories, graham crackers do supply useful nutrients, fiber and plant-based energy. The whole grains make them more nutritious than many heavily processed snack foods.

Weight Loss and Graham Crackers

Are graham crackers a good choice for a weight loss diet? Here are some things to consider:

Portion Control Is Key

– Grahams can be part of a reduced calorie diet in small servings. Just account for the calories.

Choose Low or No Sugar Added

– Look for options without added sugars if watching total carb intake.

Pair with Protein

– Eat grahams alongside protein sources to balance blood sugar impact.

Avoid Late Night Snacking

– Try not to eat grahams close to bedtime as excess calories may be stored as fat overnight.

Stay Hydrated

– Drink water with graham crackers to avoid dehydration or overeating.

Overall, graham crackers can be worked into a weight loss plan in moderation. Just focus on controlling portions, timing, and pairing with protein or water.

Healthier Graham Cracker Alternatives

For those monitoring calories or carbs, there are some lower calorie graham cracker options:

Low Fat Grahams

Some brands make reduced fat or fat-free graham crackers to cut down on calories from fat.

Lower Sugar Grahams

Choosing options with 4g or less sugar per serving reduces the calorie impact of added sugars.

High Fiber Grahams

Seeking out varieties with 3g or more fiber per serving boosts filling fiber.

Alternative Flours

Grahams made with almond flour, coconut flour or oat flour add nutrients while reducing carbs.

Smaller Crackers

Snacking on mini or thin graham crackers helps control portions and calories.

Protein Boosted Grahams

Some brands add protein to grahams to help balance energy levels.

So for fewer calories or carbs, you can modify the standard graham recipe in several ways. Just compare nutrition labels to find options that best fit your diet.

Making Your Own Low Calorie Grahams

For maximum control over nutrition and ingredients, you can even make homemade graham crackers:

Use Whole Wheat Pastry Flour

This unbleached flour is lighter than regular whole wheat but still high in nutrients.

Replace Oil with Applesauce

Substitute unsweetened applesauce for the oil to reduce fat and calories.

Include Ground Flaxseed

Flax boosts fiber while also substituting for some flour to reduce carbs.

Sweeten with Stevia

Stevia or monk fruit sweetener adds sweetness without added sugars.

Add Vanilla Extract

Vanilla provides flavor without carbs so you can use less sugar.

Make Thinner Crackers

Rolling dough extra thin before baking results in lighter, crispier crackers.

With some simple ingredient swaps and adjustments, it’s possible to make homemade grahams that are low carb and low calorie.

The Answer: 30 Calories Per Honey Maid Graham Cracker

So to summarize and directly answer the original question:

There are 30 calories in one full-size Honey Maid Cinnamon Graham cracker.

The standard nutrition facts serving of two crackers contains 60 calories total. So each individual cracker has 30 calories.

This calorie count is moderate compared to other popular graham cracker brands. And while Honey Maid grahams are not extremely low calorie, they do offer some nutritional benefits from whole grain flour and iron.

To reduce calories, you can portion control, buy reduced sugar brands, or make healthy swaps when baking your own graham crackers.

So the next time you enjoy the distinctive taste and texture of a crunchy graham cracker, you can factor 30 calories into your daily diet or nutrition plan. Moderation and mindfulness are key for enjoying this timeless treat in a balanced, healthy way.

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