Are graham crackers keto?
Graham crackers
Two full sheets have about 21 g net carbs — they're closer to cookies than crackers.
Nutrition per serving
2 full sheets · 28 g- Net carbs
- 21g
- Calories
- 120kcal
- Protein
- 1.9g
- Fat
- 3g
- Total carbs
- 22 g
- Fiber
- 1 g
About 6.7 g of graham crackers adds up to 5 g net carbs — about 24% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 120 kcal | 430 kcal |
| Total carbohydrate | 22 g | 78 g |
| Dietary fiber | 1 g | 3.4 g |
| Net carbs | 21 g | 74 g |
| Sugars | 7 g | 25 g |
| Protein | 1.9 g | 6.7 g |
| Fat | 3 g | 11 g |
Portion calculator
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Better keto swaps for graham crackers
Keto substitutes for chips & crackers 6 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace graham crackers
Frequently asked questions
Are graham crackers keto?
No — graham crackers are not keto-friendly. Two full sheets have about 21 g net carbs — they're closer to cookies than crackers.
How many net carbs are in graham crackers?
2 full sheets (28 g) of graham crackers has about 21 g net carbs (22 g total carbs minus 1 g fiber). Per 100 g, that's 74 g net carbs.
How much graham crackers can I eat on keto?
About 6.7 g of graham crackers adds up to 5 g net carbs — about 24% of a typical serving. On a typical 20 g daily limit, one serving uses about 104% of your carbs.
What is a good keto substitute for graham crackers?
Try almond flour, pecans, butter. See our full guide: keto substitutes for chips & crackers.
