Cookies, graham crackers, plain or honey (includes cinnamon)
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
122
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 88 (72.3%) |
| Fat | 27 (22.2%) |
| Protein | 7.6 (6.2%) |
| Total | 122 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 22 (77.7%) |
| Fat | 3.0 (10.6%) |
| Protein | 1.9 (6.7%) |
| Water | 1.0 (3.4%) |
| Ash | 0.5 (1.7%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Provides energy and carbohydrates to fuel the body and brain. The carbohydrates in cookies and crackers come from grains like wheat and oats
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Contain small amounts of fiber which aids digestion. Graham crackers and crackers with whole grains provide more fiber than plain cookies
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Can be a good source of vitamins and minerals depending on ingredients. Crackers made with whole grains may provide B vitamins, iron, magnesium and selenium
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Honey sweetened varieties provide a natural source of energy from sugars as well as antioxidants. Cinnamon can also provide antioxidants
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Can be used as a snack to curb hunger between meals. Portion control is important due to their calorie and sugar content
Risks
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High in added sugars and refined carbohydrates which can contribute extra calories and spike blood sugar levels
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Low in nutrients and fiber compared to whole grain alternatives
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May promote overeating due to highly palatable taste
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Frequent consumption has been linked to increased risk of weight gain and obesity over time
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Ingredients like honey raise the glycemic load which can negatively impact blood sugar control in susceptible individuals
Additional Information
Graham crackers, whether plain or honey-flavored (including cinnamon variations), are a popular snack enjoyed by people of all ages. While they can be a tasty treat, it is essential to understand their nutritional benefits and risks to make informed choices about incorporating them into a balanced diet.
Starting with the nutritional benefits, graham crackers provide a decent amount of carbohydrates, which are the body's primary source of energy. These carbohydrates come from whole wheat flour, which makes up a significant portion of the cracker. Whole wheat flour contains more fiber and nutrients compared to refined flour, as it includes the bran and germ of the wheat grain. As a result, graham crackers can contribute to a higher fiber intake, aiding in digestion and promoting a feeling of fullness.
Additionally, graham crackers are generally low in fat and do not contain any cholesterol. This makes them a suitable option for those watching their fat intake or trying to maintain a healthy weight. However, it is important to note that some flavored varieties may contain added fats or oils, so it is advisable to read the nutrition label for specific products.
On the other hand, graham crackers do have some nutritional risks that should be taken into consideration. One potential drawback is their sugar content. While plain graham crackers tend to have a lower sugar content, honey or cinnamon-flavored ones may contain added sugars. Excessive sugar intake can contribute to weight gain, tooth decay, and an increased risk of chronic diseases such as type 2 diabetes and heart disease. Therefore, it is crucial to consume graham crackers in moderation and opt for plain varieties or those with minimal added sugars.
Moreover, graham crackers are not particularly rich in vitamins and minerals. Although they may contain small amounts of certain nutrients, such as iron and B vitamins, these levels are generally not significant enough to heavily contribute to one's overall nutrient intake. Therefore, it is important to consume a diverse range of foods to ensure an adequate nutrient profile.
Lastly, graham crackers are often enjoyed with various toppings or accompanied by other foods, such as marshmallows or chocolate. While these combinations can be delicious, they can also significantly increase the calorie, sugar, and fat content of the overall snack. It is crucial to be mindful of portion sizes and choose healthier toppings or pairings whenever possible.
In conclusion, graham crackers, whether plain or honey-flavored (including cinnamon variations), offer some nutritional benefits. They provide a source of carbohydrates, dietary fiber, and are generally low in fat. However, it is important to be cautious of their sugar content and consume them in moderation. Additionally, graham crackers should not be relied upon as a primary source of vitamins and minerals. As with any food, it is best to enjoy graham crackers as part of a balanced diet, alongside a variety of nutrient-rich foods.