Golden Grahams is an internationally known and loved cereal that you might remember having in your kitchen pantry going up. Or at least you recognize the branding if you were to walk past the cereal aisle in the grocery store. A delightfully crunchy whole wheat cereal blended with brown sugar, sugar, cornmeal, and other ingredients. But are Golden Grahams safe for vegans to eat?
Golden Grahams are mostly considered vegan. Though all of their cereal selections used to be made with real honey, they have changed their recipe. The traditional Golden Grahams is vegan, while the Retro recipe and Golden Grahams S’mores Remix contain honey. The best vegan alternatives include Catalina Crunch Honey Graham Cereal, High Key Honey Nut, and Three Wishes Cinnamon Cereal.
Let’s dig in by discussing the history of Golden Grahams to learn more about what variations of Golden Grahams are vegan, the nutritional content, and beyond!
Contents
The History of Golden Grahams
Golden Grahams have come a long way since its formation, as it was originally promoted as “A Honey Of A New Cereal.” That’s right, honey was a main ingredient in all of their cereals and they prided themselves on being the cereal replica of honey graham crackers, crunchy ridges and all. Because of its association with Honey for ages, it comes as no surprise that Golden Grahams could raise skepticism when labeled as a vegan cereal option.
To provide you with some backstory, Golden Grahams was introduced to the eyes of breakfast lovers everywhere back in 1976. They had slogans such as “Have a Golden Day!” and a TV campaign featuring a song called “Oh, Dem Golden Slippers.” The status of being golden was sewn into the brand from the get-go. Production was made possible by Nestlé and Golden Grahams (depending on which country you reside in).
In 1991, the two giant food product entities, Nestlé and General Mills decided to do a joint venture titled Cereal Partners Worldwide. The main objective of their venture? To produce scrumptious breakfast products. The conglomerate is Headquartered in Lausanne, Switzerland, and sells products to over 130 countries. This excludes the U.S. and Canada, where you will find General Mills branded on products like Golden Grahams and Cinnamon Toast Crunch.
After nearly two decades, 2012 arrived and so did the halt in Golden Grahams using honey in their regular recipe. Music to the ears of vegans who crave their crunchy golden and deliciously sweet cereal. Let’s take a further look at the ingredients and nutritional information for Golden Grahams, shall we?
Are Golden Grahams Healthy?
They are among the 50 best breakfast foods for weight loss, as they are free from hydrogenated oils, artificial dyes and flavors, soy lecithin, and BHT. That being said, there is still a large quantity of sodium and some artificial sugar. Always read the labels to make sure they meet your dietary needs and restrictions.
True, they are packed with whole grains and have minimal ingredients, but some of the other cereal options listed above are much lower in sugar, cholesterol, sodium and overall fat content. Try out these suggested healthier alternatives to see what flavors and brands you like best!
Nutritional Facts for Golden Grahams
Golden Grahams Original Cereal
Golden Grahams classic cereal is a lightly sugared and crunchy delight. The original recipe did have honey, but over time they shifted their ingredients to accommodate those who are vegan. This cereal is safe to eat if you are vegan, but it is advised to carefully read all other labels from their brand if you plan to venture out of their original Golden Grahams cereal.
Ingredients:
- Whole Grain Wheat
- Sugar
- Corn Meal
- Brown Sugar Syrup
- Canola and/or Rice Bran Oil
- Dextrose
- Baking Soda
- Salt
- Trisodium Phosphate
- Artificial Flavor
- BHT Added to Preserve Freshness
Nutritional Facts (per 0.75 cup/31g):
- Calories 116
- Total Fat: 0g, 0% DV
- Saturated Fat: .1g, 0% DV
- Trans Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 239mg, 9% DV
- Potassium: 64mg, 1%
- Total Carb.: 26g, 8% DV
- Dietary Fiber: 1.7g 6% DV
- Sugars: 11g, 2% DV
- Protein: 1.6g , 3% DV
- Vitamin C: 10% DV
- Vitamin A: 10% DV
- Iron: 25% DV
- Tiamin: 25% DV
- Folic Acid: 25% DV
- Zinc: 25%
- Magnesium: 2% DV
- Vitamin D: 10% DV
- Riboflavin: 25% DV
- Vitamin B6: 25% DV
- Vitamin B12: 25% DV
Golden Graham Retro Recipe
If you’re looking for Golden Grahams’ vegan options, you won’t find it here. The Retro recipe, however delicious and a surefire palette exploder, contains honey and sugar syrup. The label itself for this variation includes an image of a honeycomb stick dripping with what appears to be honey. Another thing to note is that this variety is packed with more sodium, sugar, and carbohydrates. You’re better off sticking with their tried and true traditional Golden Graham cereal if you want a healthier, vegan-friendly cereal option.
Ingredients:
- Whole Grain Wheat
- Corn Meal
- Sugar
- Brown Sugar Syrup
- Canola Oil
- Honey
- Baking Soda
- Salt
- Dextrose
- Trisodium Phosphate
- Natural Flavor
Nutritional Facts (per 1 cup/40g):
- Calories 150
- Total Fat: 1.5g, 2% DV
- Saturated Fat: 0g, 0% DV
- Trans Fat: 0g
- Monounsaturated Fat 0.5g
- Cholesterol: 0mg, 0% DV
- Sodium: 300mg, 13% DV
- Total Carb.: 34g, 12% DV
- Dietary Fiber: 2g 7% DV
- Sugars: 12g, % DV
- Incl. Added Sugars 12g, 24%
- Protein: 2g , 4% DV
- Vitamin C: 10% DV
- Vitamin A: 10% DV
- Iron: 3.6mg, 20% DV
- Tiamin: 20% DV
- Folic Acid: 45mcg, 20% DV
- Zinc: 20%
- Magnesium: 4% DV
- Vitamin D: 10% DV
- Riboflavin: 25% DV
- Vitamin B6: 25% DV
- Vitamin B12: 20% DV
- Calcium: 130mg, 10% DV
Golden Grahams Remix S’mores
Being that the S’mores Remix is a hybrid of Golden Grahams Cereal, Cocoa Puffs Cereal, and Marshmallow bits, more than one of the ingredients makes this snack non-vegan friendly (gelatin and honey). While this snack puts a twist on nostalgic campfire smores by reinventing them into a less messy, easier-to-consume treat, it is suggested to avoid these if you are vegan.
Ingredients:
- Whole grain wheat
- Corn Meal
- Sugar
- Brown Sugar Syrup
- Canola and/or Sunflower Oil
- Honey
- Baking Soda
- Salt
- Calcium Carbonate
- Dextrose
- Trisodium
- Phosphate
- Whole Grain Corn
- Cocoa Processed with Alkali
- Caramel Color
- Fructose
- Refiner’s syrup
- Calcium carbonate
- Marshmallow Bits
- Modified corn starch
- Gelatin
Nutritional Facts (per 1 pouch/28g):
- Calories 110
- Total Fat: 1g, 1% DV
- Saturated Fat: .0g, 0% DV
- Trans Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 135mg, 6% DV
- Total Carb.: 24g, 9% DV
- Dietary Fiber: 1g, 4% DV
- Sugars: 11g, 22% DV
- Protein: 1g , 3% DV
- Iron: 1.8mg, 10% DV
- Folic Acid: 30mcg
- Calcium: 80mg, 6% DV
- Vitamin D: 0.8mcg, 10% DV
- Potassium: 0mg, 0% DV
Cereal Alternatives that are both Healthy and Vegan
Catalina Crunch Keto-Friendly Cereal
Catalina Crunch is, as stated in the title, a keto-friendly cereal that is also low carb, vegan, non-GMO, grain-free, and has zero sugar. This plant-based cereal is a splendid alternative to Golden Grahams as it contains no artificial sweeteners or colors, and is cholesterol-free! Did we mention it’s delicious?
Ingredients:
- Catalina Flour (pea Protein, Potato Fiber, Non-GMO Corn Fiber, Chicory Root Fiber, Guar Gum)
- Tapioca Flour
- Organic High Oleic Sunflower Oil
- Cocoa Powder
- Baking Powder
- Natural Flavors
- Sea Salt
- Calcium Carbonate
- Stevia Extract
- Monk Fruit
Nutritional Facts (per 0.5 cup/36g):
- Calories 110
- Total Fat: 5g, 7% DV
- Saturated Fat: 0.5g, 0% DV
- Trans Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 110mg, 5% DV
- Total Carb.: 14g, 5% DV
- Dietary Fiber: 9g 32% DV
- Sugars: 0g, 0% DV
- Protein: 11g , 3% DV
- Vitamin D: 0mcg, 0% DV
- Calcium: 50mg, 4% DV
- Iron: 1.6, 9% DV
- Potassium: 30mg, 1%
High Key Honey Nut
High Key nut is a lovely alternative to Golden Grahams that is low in carbs and tastes sweet without that sugar buzz. The title says it all, though. High Key Honey Nut Cereal contains honey, and therefore it is not vegan. It is, however, gluten-free and has clean wholesome ingredients. It includes raw sweeteners from monk fruit, stevia, allulose, and erythritol. These sweeteners rank low on the glycemic index, so you don’t have to worry about your sugar intake!
Ingredients:
- Milk Protein Isolate
- Sweetener Blend (Erythritol, Stevia Extract [Steviol Glycosides], Monk Fruit Extract)
- Resistant Cassava Fiber
- Medium Chain Triglycerides
- Natural Flavors
- Real Honey
- Almonds
- Sea Salt
- Sunflower Lecithin
- Vitamin E with Mixed Tocopherols (To Preserve Freshness).
Nutritional Facts (per 1 cup/56g):
- Calories 60
- Total Fat: 9g, 12% DV
- Saturated Fat: 9g, 45% DV
- Trans Fat: 0g
- Cholesterol: 10mg, 3% DV
- Sodium: 70mg, 3% DV
- Total Carb.: 24g, 9% DV
- Dietary Fiber: 6g, 21% DV
- Sugars: 0g, 0% DV
- Protein: 20g , 40% DV
- Vitamin C: 10% DV
- Vitamin A: 10% DV
- Iron: 0.2mg, 1% DV
- Vitamin D: 0mcg, 0% DV
- Potassium: 40mg, 1%
- Calcium: 300mg, 23% DV
Three Wishes Cinnamon Cereal
If you love Cinnamon Toast Crunch, Three Wishes Cinnamon Cereal is the perfect option for you. It offers that same great cinnamon crunch taste, without wheat, dairy, or high sugar content. While it is deemed dairy-free, it does state on their site they are processed in a facility that processes dairy, seeds, tree nuts, wheat, and soy. Vegans should be wary.
Ingredients:
- Chickpea
- Pea Protein
- Tapioca
- Organic Cane Sugar
- Cinnamon
- Natural Flavors
- Salt, Monk Fruit
Nutritional Facts (per 0.75 cup/31g):
- Calories 120
- Total Fat: 2g, 3% DV
- Saturated Fat: 0g, 0% DV
- Trans Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 100mg, 4% DV
- Total Carb.: 18g, 6% DV
- Dietary Fiber: 3g, 12% DV
- Sugars: 3g
- Incl. Added sugars 3g, 6% DV
- Protein: 8g
- Potassium: 300mg, 6% DV
- Iron: 1.9mg, 10% DV
- Vitamin D: 0mc
Cascadian Farms Graham Crunch
Unfortunately, this alternative contains wheat ingredients. It is certified organic and has similar crunchy textures and bold flavors to Golden Grahams, and it is vegan. If you’re gluten-free, avoid this option, but if you’re simply vegan, definitely recommend giving it a try!
Ingredients:
- Whole Grain Wheat
- Cane Sugar
- Rice Flour
- Oat Fiber
- Sunflower Oil
- Dextrose
- Molasses
- Baking Soda
- Sea Salt
- Vitamin E (mixed tocopherols) Added To Preserve Freshness
Nutritional Facts (per 1 cup/37g):
- Calories 150
- Total Fat: 3g, 3% DV
- Saturated Fat: 0g, 0% DV
- Polyunsaturated Fat: 0.5g
- Monounsaturated Fat: 2g
- Trans Fat: 0g
- Cholesterol: 0mg, 0% DV
- Sodium: 190mg, 8% DV
- Total Carb.: 30g, 11% DV
- Dietary Fiber: 4g, 16% DV
- Sugars: 11g, 22% DV
- Protein: 2g
- Potassium: 2%
- Vitamin D: 0% DV
- Iron: 6% DV
- Calcium: 0%
Vegan Breakfast Choices
If you’re vegan, you’ll want to ditch cereals like Lucky Charms and steer towards cereals like Golden Grahams (minus the ones with honey) and Cinnamon Toast Crunch.
Haven’t found the right vegan brand of milk to pair with your vegan cereal? There are plenty of options out there! Check out some of the vegan milks we reviewed for you.
Related Questions
Do Golden Grahams expire?
Yes! They have a shelf-life of about 6-9 months if stored properly in a sealed container inside a cabinet or pantry.
Are Golden Grahams gluten-free?
No, Golden Grahams are not gluten-free. They contain Whole Grain Wheat.
Do Golden Grahams contain dairy?
No, as stated above most Golden Grahams varieties are vegan. Thus, they also do not contain milk, lactose, or any other milk derivatives.