Graham Crackers vs Cookie: Calories and Nutrition Compared (2026)

Graham crackers have 6.7 g of protein, while cookies have 5.1 g. Graham crackers contain 430 calories, whereas cookies have 492 calories.

Graham crackers and cookies are popular snacks with distinct nutritional profiles. This comparison highlights their calorie counts, macronutrient content, and other key factors.

What Is the Difference Between Graham Crackers and Cookie?

Graham crackers are sweet, crunchy snacks made from graham flour, often used in desserts or eaten on their own. They are commonly enjoyed for their slightly nutty flavor. Cookies are baked treats that come in various flavors and textures, typically made with flour, sugar, and fat. They are widely consumed as desserts or snacks.

Graham Crackers vs Cookie: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional content of Graham crackers and cookies.

Nutrient (per 100 g)	Graham crackers	Chocolate chip cookie
Calories	430 kcal	492 kcal
Protein	6.7 g	5.1 g
Carbs	77.7 g	65.4 g
Sugar	24.9 g	32.9 g
Fat	10.6 g	24.7 g
Fiber	3.4 g	2 g
Sodium	516 mg	311 mg

Which Is Better, Graham Crackers or Cookie?

For weight loss: Graham crackers have 62 fewer calories than cookies, making them a slightly better option for those focused on calorie reduction.

For muscle and protein: Graham crackers provide 6.7 g of protein, while cookies offer 5.1 g, making Graham crackers the higher protein option.

For low-carb or low-sugar: Graham crackers contain 77.7 g of carbs and 24.9 g of sugar, while cookies have 65.4 g of carbs and 32.9 g of sugar, making cookies higher in sugar.

How to Track Graham crackers and Cookie Accurately

It's easy to misjudge portion sizes and macros when snacking, leading to unintended calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use only and should not be considered medical advice. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Graham crackers have 6.7 g of protein, while cookies contain 5.1 g.

Which has fewer calories?

Graham crackers have 430 calories, while cookies have 492 calories.

What is the sugar content in cookies?

Cookies have 32.9 g of sugar per 100 g.

How much fat is in Graham crackers?

Graham crackers contain 10.6 g of fat per 100 g.

What is the carbohydrate content in Graham crackers?

Graham crackers have 77.7 g of carbohydrates per 100 g.

How much fiber do cookies contain?

Cookies have 2 g of fiber per 100 g.

Key Takeaways

• Graham crackers contain 430 calories per 100 g.
• Cookies contain 492 calories per 100 g.
• Graham crackers have 6.7 g of protein.
• Cookies have 5.1 g of protein.
• Graham crackers have 77.7 g of carbohydrates.
• Cookies have 65.4 g of carbohydrates.