Graham Crackers
Sweetened refined crackers that spike glucose quickly with little fiber to slow it.
FatTonic Facts
Graham Crackers · per serving 2 sheets (28g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 16 | −35.2 |
| Sugar (g) | 7 | −5.6 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | no published test found | |
| Carbs (g) | 22 | |
| Fat (g) | 3 |
Score model v1
Nutrients: USDA FoodData Central, record 174957 (Cookies, graham crackers, plain or honey (includes cinnamon)), public domain, checked 2 Oct 2026.
Glycemic index: no published test found. Searched 28 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: no graham cracker in Table A1 (no. 1287 is a nutritional supplement bar). The score still uses 74, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 28 g): carbs 77.7, sugar 24.9, fiber 3.4, protein 6.7, fat 10.6 g.
What this means for fat-burning
Why this score: glycemic load 16 set it, −35.2 points. Source: USDA FoodData Central, FDC 174957.
Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Graham Crackers scores 38, rated Poor. It scores higher than 15% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does graham crackers spike insulin?
Glycemic load 16 for 2 sheets (28g); FatTonic Score 38/100 — it works against fat-burning.
Is graham crackers good for fat loss?
Poor (38/100): graham crackers works against fat-burning.