Crackers (Graham)
Rated by 11 diets
The diets react (see scores below)
Diet Ratings
Graham crackers contain 11-12g net carbs per 2-cracker serving from wheat flour and added sugars. Grain-based and incompatible with ketogenic macros.
Many graham crackers contain honey and/or dairy (milk, whey). Some brands offer vegan versions without these ingredients. Must verify label carefully.
Some vegans accept honey-sweetened graham crackers as a pragmatic choice, viewing minimal bee impact as acceptable compared to dairy alternatives.
Graham crackers are made from whole wheat grain, contain refined sugar, and are processed. Completely incompatible with paleo diet.
Often made with refined grains and added sugars. Some whole grain versions exist but still processed. Better than refined white crackers but inferior to whole grain bread.
Some Mediterranean diet sources accept whole grain graham crackers as occasional alternatives, particularly for those transitioning from refined grain products.
Grain-based (wheat flour) with added sugars and plant-derived ingredients. Plant-exclusive product. Completely incompatible with carnivore diet.
Graham crackers contain grains (wheat) and added sugar. They are explicitly prohibited as a recreated junk food.
Graham crackers are made from whole wheat flour which contains fructans. Monash University rates graham crackers as low-FODMAP only at restricted portions (approximately 2 crackers or 14g). Larger servings exceed fructan thresholds.
Graham crackers are lower in sodium than Ritz but contain added sugar and refined grains. Acceptable occasionally, especially with DASH-approved toppings (nut butter, fruit), but not ideal standalone.
Graham crackers are refined carbohydrates with added sugar, minimal protein, and moderate glycemic load. While slightly better than Ritz, they remain incompatible with Zone principles and cannot be reasonably portioned.
Refined grains with added sugars. Minimal whole-grain content despite marketing. Lacks fiber and anti-inflammatory compounds. Pro-inflammatory due to refined carbohydrate profile.
Graham crackers are high in sugar (3-4g per 2 crackers), low in protein (1g), low in fiber (0.5g), and contain refined grains. Calorie-dense relative to nutritional value. Often eaten with high-sugar toppings (honey, chocolate). Minimal satiety support and poor nutrient density.
Nutritional profile
Six traits that cut across every diet.
Fiber & Plants
How much whole-plant food and fiber it delivers.
Healthy Fats
The quality of its fats (unsaturated, omega-3).
Whole / Unprocessed
How close it is to its natural, unprocessed form.
Gut Gentle
How easy it is on digestion (low FODMAP, few irritants).
Low Glycemic
How little it spikes your blood sugar.
Protein Density
How much protein it packs per calorie.
Controversy Index
Score range: 1–5/10. Higher controversy = more disagreement between diets.
Diet-Specific Tips for Crackers (Graham)
Vegan — 4/10- Honey is common sweetener
- Dairy products often present
- Some vegan brands available
Mediterranean — 4/10- Often refined grains
- Added sugars common
- Processed product
- Whole grain versions available
Low-FODMAP — 5/10- Whole wheat flour contains fructans
- Strict portion limitation required
- Honey may add excess fructose
DASH — 4/10- Moderate sodium
- Added sugar content
- Refined grains
- Low saturated fat
- Minimal fiber