Are Graham Crackers Vegan? (Traditional Brands & Alternatives)


Are Graham Crackers Vegan

Graham crackers have been around for ages. Most notably enjoyed with a marshmallow and some Hershey’s chocolate sandwiched in between them, these crackers are more of a cookie than a cracker. But can these crackers be enjoyed by those following a vegan diet?

Some brands of graham crackers are vegan-friendly, while other brands that contain honey are not. Nabisco Grahams Original, Kellogg’s Grahams Original, Kinnikinnick Foods S’moreables Graham Style Crackers, and Teddy Grahams Cinnamon Graham Snacks are all vegan-friendly. The best healthier and vegan-friendly alternatives include Nairn’s Gluten-Free Oat Grahams, McVitie’s Original Digestive Biscuits, and Siete Cinnamon Crisps.

Now that we know what to look for when choosing a vegan-friendly graham cracker, we’ll take a deeper look into the nutritional value of graham crackers and some healthy, vegan-friendly alternatives. Let’s dig in!

Are Graham Crackers Good for You?

Graham crackers are mainly composed of carbohydrates and added sugars. They are low in protein, fiber, and many nutrients, excluding those that have been added during the enriching process, such as niacin, iron, thiamine, riboflavin, and folic acid.

They are considered highly processed snack food and their added sugar content make them a less healthy option for snacking.

Health Drawbacks of Graham Crackers

Graham crackers contain a significant number of added sugars per serving. The American Heart Association recommends limiting added sugars in the diet to reduce heart disease and obesity risk. Their recommendation limits added sugars to no more than 6-teaspoons a day for women (25 grams) and no more than 9 teaspoons for men (38 grams). A teaspoon of sugar is equal to about 4 grams therefore, 1 serving of store-bought graham crackers typically contains about 2 teaspoons of sugar per serving [1].

Graham crackers also contain a high amount of sodium per serving, between 160-170mg. High intake of sodium can increase the risk for high blood pressure, heart attack, and stroke. The Dietary Guidelines for Americans recommends no more than 2300mg of sodium per day, which is equal to about 1 teaspoon of salt. Reducing processed snack foods, in general, is encouraged for a healthy diet. Instead, replace with whole foods such as fruits, vegetables, whole grains, nuts, and seeds [2].

Do Graham Crackers contain Gluten?

Traditional store-bought graham crackers contain gluten in the form of wheat flour. For those following a gluten-free diet, many brands now offer gluten-free products. Always check the ingredients list and allergy listing to ensure the product does not contain gluten or is manufactured in a facility where cross-contamination can occur. You can also check for the certified gluten-free emblem on the package.

Nutrition Facts for Graham Crackers

There is a large variety of brands of graham crackers. This example is from the popular brand Honey Maid Graham Crackers.

Ingredients:

  • Unbleached enriched flour
    • Wheat flour
    • Niacin
    • Reduced iron
    • Thiamine mononitrate (vitamin B1)
    • Riboflavin (vitamin B2)
    • Folic acid
  • Graham flour
    • Whole grain wheat flour
  • Sugar
  • Canola oil
  • Honey
  • Leaving
  • Salt
  • Soy lecithin
  • Artificial flavor

Nutrition Facts (Per 8 crackers):

  • Calories 130
  • Fat 3g
  • Saturated fat 0g
  • Sodium 160mg
  • Carbohydrates 24g
  • Sugar 8g
  • Added sugar 8g
  • Fiber 1g
  • Protein 2g

Common Vegan-Friendly Graham Cracker Brands

Finding vegan-friendly graham crackers is not an easy feat. If it does not contain butter or milk, it likely contains honey. Below are a few common brands that offer vegan graham cracker options. However, their nutrition profile is very similar to other, non-vegan graham cracker options except eliminating animal products.

Nabisco Grahams Original

Ingredients:

  • Unbleached enriched flour
    • Wheat flour
    • Niacin
    • Reduced iron
    • Thiamine mononitrate (vitamin B1)
    • Riboflavin (vitamin B2)
    • Folic acid
  • Graham flour
    • Whole grain wheat flour
  • Sugar
  • Canola oil
  • Palm oil
  • Molasses
  • Leavening
    • Baking soda
    • Calcium phosphate
  • Sea salt

Nutrition Facts (Per 8 crackers):

  • Calories 130
  • Fat 3.5g
  • Saturated fat 1g
  • Sodium 170mg
  • Carbohydrates 24g
  • Sugar 8g
  • Added sugar 8g
  • Fiber 1g
  • Protein 2g

Kellogg’s Grahams Original

Ingredients:

  • Enriched flour
    • Wheat flour
    • Niacin
    • Reduced iron
    • Thiamine mononitrate (vitamin B1)
    • Riboflavin (vitamin B2)
    • Folic acid
  • Sugar
  • Graham flour
  • Canola oil
  • Molasses
  • Corn syrup
  • Contains 2% or less
    • Leavening
      • Baking soda
      • Sodium acid pyrophosphate
      • Monocalcium phosphate
    • Salt
    • Soy lecithin

Nutrition Facts (Per 8 crackers):

  • Calories 130
  • Fat 3.5g
  • Saturated fat 0g
  • Sodium 160mg
  • Carbohydrates 22g
  • Sugar 7g
  • Added sugar 7g
  • Fiber <1g
  • Protein 2g

Kinnikinnick Foods S’moreables Graham Style Crackers

Ingredients:

  • Pea starch
  • Non-hydrogenated palm oil shortening
    • Palm oil
    • Modified palm oil
  • Brown rice flour
  • Potato starch
  • Brown sugar
  • Sweet rice flour
  • Tapioca starch
  • Water
  • Cane sugar
  • Rice bran
  • Molasses
  • Tapioca syrup
  • Salt
  • Sodium bicarbonate
  • Pea protein
  • Vanilla extract
  • Pea fiber
  • Sunflower lecithin
  • Inulin
  • Monocalcium phosphate
  • Cellulose
  • Guar gum

Nutrition Facts (Per 2 cookies):

  • Calories 150
  • Fat 6g
  • Saturated fat 2g
  • Sodium 160mg
  • Carbohydrates 24g
  • Sugar 7g
  • Added sugar 7g
  • Fiber 1g
  • Protein 1g

Teddy Grahams Cinnamon Graham Snacks

Ingredients:

  • Graham flour
    • Whole grain wheat flour
  • Enriched unbleached wheat flour
    • Wheat flour
    • Niacin
    • Reduced iron
    • Thiamine mononitrate (vitamin B1)
    • Riboflavin (vitamin B2)
    • Folic acid
  • Sugar
  • Canola oil
  • Dextrose
  • Calcium carbonate
  • Maltodextrin
  • Salt
  • Baking soda
  • Cinnamon
  • Soy lecithin
  • Natural flavor

Nutrition Facts (Per 8 crackers):

  • Calories 130
  • Fat 3.5g
  • Saturated fat 0g
  • Sodium 160mg
  • Carbohydrates 22g
  • Sugar 7g
  • Added sugar 7g
  • Fiber <1g
  • Protein 2g

Healthy Vegan Alternatives to Graham Crackers

Vegan graham crackers can be challenging to come by, especially if you are also looking for a healthier alternative. Either way, you slice it, a graham cracker is more of a cookie than a cracker. This means it has a lot of added sugars. Below are a few vegan-friendly, lower sugar options for a healthy alternative to traditional graham crackers.

Nairn’s Gluten-Free Oat Grahams

Nairn's Gluten Free Original Oat Grahams, 5.64oz,9552 Not only are Nairn’s Oat Grahams gluten-free, but they are also vegan-friendly. These cookies are non-GMO project verified, contain no artificial colors or preservatives, and contain significantly fewer added sugars than most popular brands of graham crackers.

This brand also makes a gluten-free stem ginger oat graham variety that is vegan-friendly as well for those looking for different flavor options. You can find this product online at various retail sites, including Amazon.com and Vitacost.com, priced at $3.99 for a 5.64-ounce box.

Ingredients:

  • Whole grain oats (72%)
  • Palm oil
  • Sugar
  • Golden syrup
  • Tapioca starch
  • Raising agent (sodium bicarbonate)
  • Sea salt

Nutrition Facts (Per 2 cookies):

  • Calories 90
  • Fat 4g
  • Saturated fat 1.5g
  • Sodium 85mg
  • Carbohydrates 14g
  • Sugar 3g
  • Added sugar 3g
  • Fiber 1g
  • Protein 2g

McVitie’s Original Digestive Biscuits

McVitie's Digestive Biscuits -400g 3 Pack, Original Digestive biscuits, such as McVitie’s Original Digestive Biscuits, is the closest alternative to graham crackers in taste and texture. These are semi-sweet biscuit cookies that originated in Scotland.

This product is vegan-friendly and contains fewer added sugars than traditional store-bought graham crackers. You can find this product in-store or online at various retail sites, including World Market, priced at $3.99 for a 14-ounce package.

Ingredients:

  • Flour
    • What flour
    • Calcium
    • Iron
    • Niacin
    • Thiamine
  • Palm oil
  • Whole wheat flour
  • Sugar
  • Invert sugar syrup
  • Leavening
    • Sodium bicarbonate
    • Ammonium bicarbonate
  • Water
  • Salt
  • Malic acid
  • Citric acid

Nutrition Facts (Per 2 cookies):

  • Calories 140
  • Fat 6g
  • Saturated fat 2g
  • Sodium 160mg
  • Carbohydrates 19g
  • Sugar 4g
  • Added sugar 4g
  • Fiber 1g
  • Protein 2g

Siete Grain-Free Mini Bunuelos Cinnamon Crisps

Siete Grain Free Mini Bunuelos Cinnamon Crisps | Gluten Free Snacks | Paleo & Vegan Chips | Non GMO | 5 Ounce (Pack of 3) Made with coconut sugar, Siete Grain-Free Mini Bunuelos Cinnamon Crisps give the sweet flavor of graham crackers without as much added sugar. A popular grain-free brand, Siete cinnamon crisps are suitable for those on a gluten-free diet. You can find these crisps in-store or online at various retailers, including Walmart and Target, priced at $4.99 for a 5-ounce bag.

Ingredients:

  • Cassava flour
  • Avocado oil
  • Coconut sugar
  • Agave syrup
  • Pumpkin powder
  • Cinnamon
  • Psyllium husk powder
  • Sea salt
  • Vanilla bean powder

Nutrition Facts (Per 5 crisps):

  • Calories 130
  • Fat 6g
  • Saturated fat 0.5g
  • Sodium 65mg
  • Carbohydrates 20g
  • Sugar 5g
  • Added sugar 5g
  • Fiber 1g
  • Protein 0g

Gullon Sugar-Free Fiber Cookies

Gullon Sugar Free Fiber Cookies Social Biscuits 6oz With zero sugar and 3 grams of fiber per serving of 5 cookies, Gullon Sugar-Free Fiber cookies are a healthy, vegan-friendly alternative to traditional, store-bought graham crackers. Although they are not as sweet, they have a similar texture and wheat flavor to graham crackers as they are also made with wheat flour.

Their high fiber content comes from pea hull fiber and inulin, as well as whole grains from the wheat flour. These cookies can work well for snacking or as a low-sugar crust in baked goods. You can find this product in-store or online at various retail sites, including Publix, priced at $1.87 for a 6-ounce package.

Ingredients:

  • Whole wheat flour
  • Maltitol
  • High oleic sunflower oil
  • Pea hull fiber
  • Inulin
  • Oligofructose
  • Sodium bicarbonate
  • Soy lecithin
  • Salt
  • Artificial flavors
  • Ammonium bicarbonate

Nutrition Facts (Per 5 cookies):

  • Calories 140
  • Fat 6g
  • Saturated fat 0.5g
  • Sodium 90mg
  • Carbohydrates 25g
  • Sugar 0g
  • Added sugar 0g
  • Fiber 3g
  • Protein 2g 

Related Questions

Are Graham Crackers low FODMAP?

No, typical store-bought graham crackers are considered high FODMAP because the main ingredient in graham crackers is wheat flour. Wheat flour is considered a high FODMAP food. However, if making graham crackers at home there are alternative, low FODMAP flours you can use, such as oat flour or buckwheat.

Are Graham Crackers Good for Diabetics?

Those who are diabetic may use graham crackers as a snack and can be suitable if consumed per their serving size for those on a diabetic diet. However, most store-bought graham crackers are high in carbs and added sugars, about 20-24 grams of carbs per serving size. Therefore, it’s best they are limited to moderation and/or paired with a protein source for a snack, such as natural peanut butter or cheese for better glucose control.

Do Graham Crackers have Fiber?

Most store-bought brands of graham crackers contain minimal amounts of fiber, about 1 gram or less per serving. if over-consumed graham crackers can lead to constipation. If looking for a high-fiber cracker, opt for a whole grain cracker instead and look at the nutrition label for products that contain at least 5 grams of fiber per serving as a good source.

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Meghan Stoops

Meghan Stoops is a Registered Dietitian and Licensed Nutritionist born and raised in San Jose, California. Growing up she struggled with disordered eating and poor self-image. On a journey to learn to love herself, she discovered a passion for nutrition and dietetics. Dedicated to helping others learn the healing powers of food, Meghan uses the platform of writing to help make nutrition simple for everyone.

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