Healthy Food Guide by KarbCoach
Kellogg's Original Graham Cracker Crumbs: Food Integrity analysis
Quick answer
Mixed integrity
Kellogg's original graham cracker crumbs received a Food Integrity Score of 63 out of 100 (mixed integrity). This reflects lightly processed and low additive load. This is a fairly simple baked product, but the refined flour, high fructose corn syrup, and canola oil make it more of an occasional pick than an everyday staple. The emulsifier soy lecithin and the enriched flour add extra formulation, though the short list keeps it from looking heavily engineered. Use it as a crumb ingredient occasionally rather than a regular base. Main considerations include high fructose corn syrup, canola oil, and enriched refined flour. Simpler options: Look for graham crackers made with whole wheat flour and honey; choose products without high fructose corn syrup or canola oil.
Food Integrity Score 63/100
What stood out on the label?
- Lightly processed
- Low additive load
- Transparency: High
What to watch?
- High fructose corn syrup
- Canola oil
- Enriched refined flour
Simpler options to consider
- Look for graham crackers made with whole wheat flour and honey
- Choose products without high fructose corn syrup or canola oil
You are viewing ingredients and processing. Switch to Longevity for nutrition and longer-term eating pattern fit.
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Kellogg's Original Graham Cracker Crumbs
- Brand
- Kellogg's
- Category
- Snacks (source: Cake, Cookie & Cupcake Mixes)
- GTIN / UPC
00078913106492- Serving size
- 30 g (1/4 Cup)
- Source data — ingredients
- Ingredient list from product label data (see Sources)
- Healthy Food Guide analysis
- Independent Longevity and Food Integrity scorecards. See methodology under Sources.
- Data last verified
Food Integrity results
Original Graham Cracker Crumbs
Kellogg's
Mixed integrity
Warning Signs
High fructose corn syrup and canola oil sit near the top, signaling refined sweetener and refined oil in this cracker-style product.
Consider This
Enriched flour, high fructose corn syrup, canola oil, and soy lecithin are typical of factory-formulated packaged baked goods.
Good Substitutes
Try a plain graham cracker made with whole wheat flour, honey, butter, and baking soda, or crush your own crackers at home.
Overall Assessment
Mixed integrityThis is a fairly simple baked product, but the refined flour, high fructose corn syrup, and canola oil make it more of an occasional pick than an everyday staple. The emulsifier soy lecithin and the enriched flour add extra formulation, though the short list keeps it from looking heavily engineered. Use it as a crumb ingredient occasionally rather than a regular base.
Key Highlights
What stood out
- High fructose corn syrup
- Canola oil
- Enriched refined flour
Family Watchlist
Ingredients some users may personally want to know about.
- High fructose corn syrup — Refined sweetener
- Canola oil — Refined seed oil
- Soy lecithin — Emulsifier
Highest concern ingredients
- High fructose corn syrup (6/10) — Refined corn-derived sweetener.
- Canola oil (6/10) — Refined seed oil.
- Soy lecithin (5/10) — Emulsifier used for texture.
Better choice tips
- Look for graham crackers made with whole wheat flour and honey.
- Choose products without high fructose corn syrup or canola oil.
Ingredients
Ingredient list
ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, VITAMIN B1 [THIAMIN MONONITRATE], VITAMIN B2 [RIBOFLAVIN], FOLIC ACID), HIGH FRUCTOSE CORN SYRUP, GRAHAM FLOUR, CANOLA OIL, CONTAINS 2% OR LESS OF SALT, BAKING SODA, HONEY, SOY LECITHIN.
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
High fructose corn syrupConcern 6/10 — Moderate concernSweetenerWatchlist
What this is
Sweetener
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Refined sweetener that many users prefer to limit.
Additional note
Refined corn-derived liquid sweetener.
Family watchlist
Refined sweetener
Canola oilConcern 6/10 — Moderate concernRefined oilWatchlist
What this is
Refined oil
Processing category
Processed
Main concern area
Family Watchlist
Why it matters
Refined seed oil that some users prefer to avoid.
Additional note
Refined seed oil.
Family watchlist
Refined seed oil
Soy lecithinConcern 5/10 — Moderate concernEmulsifierWatchlist · Additive
What this is
Emulsifier
Processing category
Processed
Main concern area
Additive load
Why it matters
Functional emulsifier used to modify dough texture.
Additional note
Emulsifier derived from soybeans.
Enriched flour (wheat flour, niacin, reduced iron, vitamin B1, vitamin B2, folic acid)Concern 3/10 — Mild concernRefined flour
What this is
Refined flour
Processing category
Natural refined
Main concern area
Ingredient concern
Why it matters
Refined grain base that lacks the fiber of whole grain flour.
Additional note
Refined wheat flour with added vitamins and minerals.
View all 8 ingredient assessments
Graham flourConcern 1/10 — Very low concernWhole grain
What this is
Whole grain
Processing category
Natural refined
Why it matters
Adds some whole-grain character to the base.
Additional note
Coarsely ground whole wheat flour.
Baking sodaConcern 1/10 — Very low concernLeavening agent
What this is
Leavening agent
Processing category
Processed
Why it matters
Traditional baking ingredient with low concern.
Additional note
Common leavening agent.
HoneyConcern 1/10 — Very low concernSweetener
What this is
Sweetener
Processing category
Whole food
Why it matters
Recognizable natural sweetener.
Additional note
Natural sweetener.
Contains 2% or less of saltConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Natural refined
Why it matters
Simple seasoning with no meaningful concern.
Additional note
Basic seasoning salt.
Food Integrity is an ingredient-based estimate of how simple or refined a product's formulation appears. It is not a medical safety rating or nutritional advice. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
How this product may fit different goals
The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.
Low-Spike Stability
Watch-outsMetabolic Health
For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar on watchlist (see Food Integrity)
This product has 1 additional signal for this goal.
GLP-1 Eating Support
Watch-outsMetabolic Health
For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "syrup", "fructose", "high fructose". See ingredients for details.)
Low Sugar Lifestyle
Watch-outsMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar on watchlist (see Food Integrity)
This product has 1 additional signal for this goal.
Appetite & Portion Awareness
Watch-outsMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener/sugar ingredients (Mentions "syrup", "fructose", "high fructose". See ingredients for details.)
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Carb fueling ingredients (Mentions "honey". See ingredients for details.)
Vegan
Watch-outsDietary Patterns
For someone prioritizing Vegan, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "honey". See ingredients for details.)
Plant-Based
Watch-outsDietary Patterns
For someone prioritizing Plant-Based, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "honey". See ingredients for details.)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "flour", "wheat flour", "enriched flour". See ingredients for details.)
This product has 1 additional signal for this goal.
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "flour", "wheat flour", "enriched flour". See ingredients for details.)
This product has 1 additional signal for this goal.
Low Gluten Eating
Watch-outsDietary Patterns
For someone prioritizing Low Gluten Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Gluten-related ingredients (Mentions "wheat", "graham". See ingredients for details.)
Minimally Processed Eating
Watch-outsDietary Patterns
For someone prioritizing Minimally Processed Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (High fructose corn syrup)
This product has 1 additional signal for this goal.
Whole-Food Focused Eating
Watch-outsDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (High fructose corn syrup)
This product has 1 additional signal for this goal.
Reduce Ultra-Processed Foods
Watch-outsDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Family watchlist items (High fructose corn syrup)
This product has 1 additional signal for this goal.
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "wheat", "flour", "corn". See ingredients for details.)
This product has 1 additional signal for this goal.
Heart-Healthy Eating
NeutralMetabolic Health
For someone prioritizing Heart-Healthy Eating, the Food Integrity data do not show a strong matching signal for this product.
Workout Recovery
NeutralAthletic Performance
For someone prioritizing Workout Recovery, the Food Integrity data do not show a strong matching signal for this product.
Strength & Protein Focus
NeutralAthletic Performance
For someone prioritizing Strength & Protein Focus, the Food Integrity data do not show a strong matching signal for this product.
Vegetarian
NeutralDietary Patterns
For someone prioritizing Vegetarian, the Food Integrity data do not show a strong matching signal for this product.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the Food Integrity data do not show a strong matching signal for this product.
Mediterranean-Style Eating
NeutralDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the Food Integrity data do not show a strong matching signal for this product.
Healthy Fat Focus
NeutralDietary Patterns
For someone prioritizing Healthy Fat Focus, the Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Understanding the Food Integrity analysis
What the Food Integrity analysis evaluates
The Food Integrity analysis focuses on how a packaged food is formulated and made. It examines processing level, ingredient quality, additives, oils, sweeteners, purity cues, and how clearly a label communicates what is in the product. The Food Integrity Score summarizes that formulation and transparency picture on a 0–100 scale. It is not a full nutrient report and it is not a personalized meal plan.
Why processing, ingredients, and transparency matter
Processing level and ingredient quality shape what you are actually eating beyond calories on the label. Additives, industrial oils, and intense sweeteners can change how clean or heavily engineered a product feels, even when the front of pack looks wholesome. Purity and transparency matter because incomplete or marketing-heavy labeling can hide tradeoffs that only show up when the full ingredient list is reviewed carefully.
Who may prioritize Food Integrity
Some people care mainly about Food Integrity because their dietary goals center on formulation rather than macros alone. Examples include checking vegetarian or vegan suitability, preferring simpler ingredient sources, avoiding certain additives or sweeteners, watching oil choices, or preferring less processed options. For those priorities, the Food Integrity Score can be the more practical first read.
How Food Integrity differs from Longevity
Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality together. Favorable nutrition values do not necessarily mean strong Food Integrity: a product can look balanced on macros yet still rely on heavy processing or additives that the Food Integrity analysis flags in more detail.
Why the two analyses overlap—and why to review Longevity too
The analyses overlap intentionally. Food Integrity–related characteristics contribute to Longevity, and Longevity still benefits from the same ingredient-quality lens. They are not competing verdicts; they answer different questions at different depths. Reviewing the Longevity analysis can add information about nutritional composition, metabolic characteristics, and dietary balance that Food Integrity alone does not emphasize. Looking at both usually gives the most complete understanding of tradeoffs.
Common questions about this product
Is Kellogg's Original Graham Cracker Crumbs highly processed?
Food Integrity lists processing level as Lightly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
Why are the Longevity and Food Integrity scores different?
Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.
How much fiber is in one serving?
Kellogg's Original Graham Cracker Crumbs shows about 0.99g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Kellogg's Original Graham Cracker Crumbs: 6g added sugar per serving; sweetener signals include High fructose corn syrup, Honey. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Includes some graham (whole wheat) flour; Simple ingredient list with few additives; Zero saturated fat per serving.
What prevented a perfect Longevity Score?
Key concerns noted include: Enriched refined flour is the primary ingredient; High fructose corn syrup is an added sweetener; Low fiber, under 1 g per serving.
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same snacks differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information
Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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