Golden Grahams: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of Golden Grahams has 140 calories, 1 g fiber and 0 mg vitamin C. Full golden grahams nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Golden Grahams provide 140 calories per 1 cup (37 g), with 2 g of protein and 31 g of carbohydrates. Each serving contains 1 g of fiber and 11 g of sugar, along with 1.5 g of fat. The glycemic index is about 75, indicating a moderate impact on blood sugar levels.
This page explores the nutritional profile of Golden Grahams, focusing on their calorie content, macronutrients, and health implications. It also examines how they fit into various dietary goals and compares them with other breakfast cereals.
Golden Grahams Nutrition Facts (Per Serving and Per 100 g)
The following table outlines the detailed nutrition facts for Golden Grahams per serving and per 100 g.
Values are for 1 cup (37 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 140 | 378 | 7% |
| Protein | 2.0 g | 5.4 g | 4% |
| Carbohydrates | 31.0 g | 83.8 g | 11% |
| Fiber | 1.0 g | 2.7 g | 4% |
| Sugar | 11.0 g | 29.7 g | - |
| Fat | 1.5 g | 4.1 g | 2% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 33 mg | 90 mg | 1% |
| Sodium | 270 mg | 730 mg | 12% |
About 85% of golden grahams calories come from carbohydrates, 5% from protein and 9% from fat.
Golden Grahams by Health Goal
The by-goal ratings section evaluates how Golden Grahams align with common dietary objectives.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 140 calories per serving; calorie-dense at 378 cal per 100 g, so keep portions small |
| Blood sugar / diabetes | Fair | Glycemic load of about 23 per serving |
| Immunity | Good | Fortified with added vitamins and minerals, including B vitamins, iron and often zinc |
| Digestion | Fair | 1 g fiber per serving |
| Heart health | Fair | A processed, low-nutrient food; best eaten in moderation |
| Muscle gain | Fair | Low in protein (2 g per serving) |
Golden Grahams and Blood Sugar
Glycemic index: 75. Glycemic load: 23 per serving.
Golden Grahams has a glycemic index of about 75 and a glycemic load of around 23 per serving. Eating it with protein, fat or fiber slows the rise.
How Golden Grahams Compares to Other Breakfast Cereals
The comparison table highlights how Golden Grahams measure up against other breakfast cereals in terms of nutrition.
| Cereal (per 100 g) | Calories | Sugar (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|
| Golden Grahams | 378 | 29.7 | 2.7 | 5.4 |
| Cookie Crisp | 400 | 30.0 | 3.3 | 3.3 |
| Honey Bunches of Oats | 400 | 20.0 | 6.7 | 6.7 |
| Corn Flakes | 357 | 10.7 | 3.6 | 7.1 |
Golden Grahams Myths, Checked
Golden Grahams are a whole-grain cereal , Misleading. They contain some whole grain but are high in sugar and sodium.
Cereal sodium does not matter , False. Golden Grahams have about 270 mg of sodium per serving, among the higher cereals.
How to Track Golden Grahams
A poured bowl of golden grahams is usually one and a half to two times the labeled serving, and the milk adds calories too, so weighing the cereal and counting the milk separately is the accurate way to log it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log golden grahams accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see best breakfast foods ranked, calories in common breakfast foods, and best carb sources ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of Golden Grahams?
One cup of Golden Grahams contains 140 calories. This serving size provides a moderate amount of energy, making it a common choice for breakfast.
Is golden grahams good for weight loss?
Golden Grahams may not be the best option for weight loss due to their sugar content, which is 11 g per serving. However, they can be enjoyed in moderation as part of a balanced diet.
Can people with diabetes eat golden grahams?
People with diabetes should be cautious with Golden Grahams, as they have a glycemic index of about 75. This indicates a significant impact on blood sugar levels.
How much fiber is in golden grahams?
Golden Grahams contain 1 g of fiber per serving, which is relatively low compared to whole grain cereals. Increasing fiber intake from other sources is advisable.
Is golden grahams high in sugar?
Yes, Golden Grahams are high in sugar, with 11 g per serving. This should be considered when evaluating their role in a healthy diet.
Are Golden Grahams healthy?
Golden Grahams can be part of a balanced diet but should be consumed in moderation due to their sugar content and low fiber. They are not considered a health food.
Key Takeaways
- Golden Grahams have 140 calories per 1 cup (37 g).
- Each serving contains 2 g of protein and 31 g of carbohydrates.
- There is 1 g of fiber and 11 g of sugar in a serving.
- The glycemic index is approximately 75.
- Golden Grahams provide 270 mg of sodium per serving.
- They are sweetened graham-flavored squares, appealing to those who enjoy sweeter cereals.
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