Raising Are graham crackers healthy for kids 4–8?
Are graham crackers healthy? Two full sheets of Honey Maid graham crackers (30 g) have 130 calories, 8 g of added sugars, 2 g of protein, 1 g of fiber and 130 mg of sodium. Sugar is the third ingredient, after enriched flour and graham flour, and honey comes later. The label also lists soy lecithin and artificial flavor, which mark a highly processed food under the NOVA system.
Graham crackers: snack check
- Added sugar
8 g added sugars per 2 sheets (Honey Maid label) - Highly processed
Soy lecithin (emulsifier) and artificial flavor - Low protein and fiber
2 g protein, 1 g fiber per 30 g serving - Not on choking lists
Not named on AAP or CDC choking lists
Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.
| Serving | 2 full sheets (30 g), Honey Maid Original |
|---|---|
| Calories | 130 |
| Added sugars | 8 |
| Protein | 2 |
| Fiber | 1 |
| Sodium | 130 |
Numbers: USDA FoodData Central, FDC 2651327 (Nabisco Honey Maid Graham Crackers label, 2023). Checked October 2026.
What's in it
Honey Maid Original, 2 full sheets (30 g): 130 calories, 8 g added sugars, 2 g protein, 1 g fiber, 130 mg sodium (FDC 2651327). Ingredients: unbleached enriched flour, graham flour (whole grain wheat flour), sugar, soybean and/or canola oil, honey, leavening, salt, soy lecithin, artificial flavor.
For kids 4–8
Graham crackers are not named on the AAP or CDC choking lists. The added sugar is the figure to compare: the DGA 2025–2030 says no amount of added sugars is recommended for children 5 to 10, and caps one meal at 10 g. Honey Maid contains wheat and soy, two of the FDA's nine major allergens.
Swaps and pairings
Serve one sheet instead of two (4 g added sugars) with a protein food: milk, plain yogurt or a thin layer of nut butter. For a less sweet cracker, compare labels and look for 0 g added sugars.
Store-bought vs homemade
Homemade graham crackers let you choose the flour and the amount of honey or sugar, but they are still a sweet cracker. Chocolate and cinnamon store versions have their own labels; check added sugars there too.
FAQ
How much sugar is in graham crackers?
Honey Maid Original lists 8 g of total sugars, all of it added sugars, per 2 full sheets (30 g), per its 2023 label in USDA FoodData Central.
Are graham crackers whole grain?
Honey Maid lists graham flour (whole grain wheat flour) as the second ingredient, after unbleached enriched flour. The fiber is 1 g per serving.
Are graham crackers healthy for toddlers?
They are not named on the AAP or CDC choking lists. They have 8 g of added sugars per 2 sheets; the DGA advises avoiding added sugars during infancy and early childhood.
Why you can trust this page: every number and flag links to its source, a separate reviewer checks each page before it goes live, and the date shows when we last checked. Sources and method · Report an error
Facts for parents, not medical or nutrition advice. Ask your pediatrician about allergies or your child's needs.
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Pretzels
Are pretzels healthy? Hard pretzels have 0 g added sugar but 370 mg sodium and 1 g fiber per serving, and the CDC lists them as a choking risk. Sources inside.
String cheese
Is string cheese healthy? One stick has 6 g protein and 0 g added sugar; the AAP and CDC both list string cheese as a choking risk. How to serve it.
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