What to Eat at Cracker Barrel: Healthy Menu Choices and Nutrition Facts
Cracker Barrel Old Country Store is a favorite stop for diners on a road trip who find themselves in search of traditional Southern-style comfort food. With a substantial menu and large portion sizes, ordering a meal at Cracker Barrel can be challenging if you’re following a specific diet.
However, the restaurant provides Wholesome Fixin’s options—lighter meal choices for breakfast, lunch, and dinner. If you’re armed with solid nutritional information, you can make informed choices and build a healthy meal.
What Experts Say
“There are plenty of choices at Cracker Barrel and options to add vegetable sides or substitute lower sodium options. If you eat here on a regular basis, fitting higher fiber foods (including veggies) into your meals while opting for lower sodium options will help maintain daily balance.”
—Willow Jarosh, MS, RD
Navigating the Menu
The Cracker Barrel menu is divided into five main sections: Breakfast, Lunch n' Dinner, Vegetables, Sides n' Such, and Desserts. There is also a kid's menu and a section for beverages. Within each main category, you'll find different variations of menu basics, such as burger platters, fried chicken, salads, or soup.
In some areas of the country, regional offerings are provided. You can access the complete nutritional guide for Cracker Barrel online.
|What to Order & Avoid at Cracker Barrel|
|Most Nutritious Options||Least Nutritious Options|
|Old Timer's Breakfast (Breakfast)||Pecan Pancakes (Breakfast)|
|Open-Faced Roast Beef Sandwich (Sandwiches and Burgers)||Sunday Homestyle Chicken Breast BLT (Sandwiches and Burgers)|
|Homestyle Chicken Salad w/ Smoky Southern Grilled Chicken Breast (Salads)||Homestyle Chicken Salad w/ Sunday Homestyle Chicken Breast (Salads)|
|Vegetable Soup (Soups)||Clam Chowder (Soups)|
|U.S. Farm Raised Catfish Filled, Spicy Grilled (Entrees)||Southern Fried Chicken (Entrees)|
|Steamed Broccoli (Sides and Specialties)||Loaded Baked Potato (Sides and Specialties)|
|Grilled Chicken Tenderloins (Kid's Menu)||Mmmm Mac n' Cheese (Kid's Menu)|
|Fresh Fruit (Dessert)||Double Chocolate Fudge Coca-Cola Cake (Dessert)|
|Unsweet Iced Tea (Beverages)||Old-Fashioned Lemonade (Beverages)|
Most Nutritious Option
For a low-calorie and high-protein entree, the Cracker Barrel U.S. farm-raised catfish fillet dinner is the most nutritious option.
Breakfast is served all day at Cracker Barrel. Most premade meals on the breakfast menu come in the form of high-calorie, high-fat, and high-carb combinations of traditional breakfast foods such as pancakes, scrambled or fried eggs, hash browns, sausage, and bacon.
✓ Old Timer's Breakfast
Cracker Barrel's Old Timer's Breakfast, with two eggs and grits, provides 230 calories, 12g fat, 3.5g saturated fat, 16g carbohydrate, 1g sugar, 15g protein, and 280mg sodium. This breakfast choice is one of the lowest in calories and also provides far less sugar than other breakfast choices. You'll also benefit from a healthy dose of protein (15g) if you choose this item.
Cracker Barrel also provides a "sides" menu for smaller portions of turkey sausage, egg whites, and other breakfast basics like yogurt and granola or fruit worth considering.
✗ Pecan Pancakes
The pecan pancakes, on the other hand, come in at 1130 calories, 70g fat, 14g saturated fat, 119g carbohydrate, 12g sugar, 15g protein, and 2720mg sodium. This menu choice is not only high in calories, saturated fat, and carbohydrates, but it also provides nearly an entire day's worth of sodium.
If you're craving a sweet breakfast, consider the wild Maine blueberry pancakes, which deliver three pancakes and blueberry syrup, plus 760 calories, 29g fat, 11g saturated fat, 118g carbohydrate, 14g sugar, 9g protein, and 2720mg sodium.
Gluten-Free Pumpkin Pecan Pancakes Recipe
Sandwich and Burger Platters
Cracker Barrel’s menu offers sandwich favorites like roast beef, BLTs, as well as cheeseburgers. All the sandwich and burger options are quite large and high in calories and carbohydrates.
Also, the sandwich and burger platters at Cracker Barrel come with a side or a cup of soup and coleslaw—which may be more food than you need for a single meal. You may want to save half to take home for later.
✓ Open-Faced Roast Beef Sandwich
The open-faced roast beef sandwich offers 700 calories, 33g fat, 13g saturated fat, 1g trans fat, 52g carbohydrate, 6g sugar, 51g protein, and 950mg sodium. This selection is lowest in calories and also has more protein and less sodium than the other choices in this category.
✗ Sunday Homestyle Chicken BLT
The Sunday homestyle chicken BLT provides 1180 calories, 60g fat, 13g saturated fat, 106g carbohydrate, 29g sugar, 55g protein, and 2560mg sodium.
If you’re looking for a simple cheeseburger, check the kid’s menu. The Lil' Barrel Cheeseburger dish has 580 calories, 33g fat, 34g protein, and 730mg sodium.
Try These Calorie and Carb Saving Sandwich Swaps
At Cracker Barrel you won’t have a wide range of salad choices. You can add a house salad to your meal for 260 calories (with no dressing) but this won't be substantial enough for a meal. Larger salads—even without dressing—tend to be higher in sodium.
✓ Homestyle Chicken Salad with Smoky Southern Grilled Chicken Breast
The homestyle chicken salad with smoky Southern grilled chicken breast (without dressing) offers 470 calories, 21g fat, 9g saturated fat, 22g carbohydrate, 8g sugar, 46g protein ,and 920mg sodium.
This salad option is the lowest in saturated fat and sodium. The smoky chicken adds plenty of flavor, which reduces the need to add dressing (which can add substantial fat, calories, and sodium).
✗ Homestyle Chicken Salad but with the Sunday Homestyle Fried Chicken Breast
The same Homestyle Chicken Salad but with the Sunday Homestyle Fried Chicken Breast comes in at 850 calories, 47g fat, 14g saturated fat, 52g carbohydrate, 8g sugar, and 53g protein, and 1870mg sodium (and that is without dressing).
Avoiding creamy salad dressings, crunchy toppings such as croutons or crackers, and a starchy side of bread or a roll, can help keep your salad meal lower in calories, fat, and sodium.
Tips for Boosting Salad Nutrition
Hot soup is one of Cracker Barrel’s specialties and it can make a relatively smart meal choice. The daily and weekly offerings rotate, but you’ll always find a regular selection of classic soups like chicken noodle, vegetable, chili, and chowder.
Soup can be a high-sodium choice, but several soup choices at Cracker Barrel are lower in calories, fat, and sodium while also adding some protein to your day.
✓ Vegetable Soup
A bowl of the Vegetable Soup offers 170 calories, 2g fat, 33g carbohydrate, 7g sugar, 6g protein, and 720mg sodium. This selection is the lowest in calories, sodium, fat, and calories if you are choosing a bowl, which is the meal-sized portion. You'll also benefit from 5 grams of fiber.
✗ Clam Chowder
A bowl of the Clam Chowder, on the other hand, provides 880 calories, 65g fat, 37g saturated fat, 54g carbohydrate, 10g sugar, 27g protein, and 1800mg sodium. If you’re adding soup to your meal, choose a smaller cup portion instead of a bowl. To reduce a soup's carb count and save 70 calories, pass on the complimentary crackers.
Simple Homemade Chicken & Vegetable Soup
If you're looking for a full entree, Cracker Barrel offers daily specials for both lunch and dinner. Everyday offerings include traditional southern-fried favorites such as chicken livers, catfish, chicken and dumplings, or steak. You'll also find an entire fried chicken menu, a Fancy Fixin's menu (which includes larger-sized traditional meals), and a section called Wholesome Fixin's.
✓ U.S. Farm-Raised Catfish Fillet
The U.S. farm-raised catfish fillet (prepared "spicy grilled") provides 260 calories, 11g fat, 3g saturated fat, 2g carbohydrate, <1g sugar, 38g protein, and 650mg sodium. The catfish is your best bet if you are trying to reduce calories, fat, and sodium. The grilled chicken tenders are another smart choice, are slightly higher in calories and lower in sodium.
✗ Southern Fried Chicken
The Southern fried chicken offers 1640 calories, 100g fat, 23g saturated fat, 78g carbohydrate, 0g sugar, 108g protein, and 4730mg sodium.
Dinner plates are served with several sides. If you choose a hearty, high-calorie, high-fat meal such as chicken and dumplings, consider skipping the buttered cornbread and opt for lighter sides, like salad. For a range of healthy lunch and dinner choices, the Wholesome Fixin’s menu is your best bet.
Easy Apricot Balsamic Skillet Pork Chops
Sides and Specialties
If you're looking to add a side dish to your meal, or to pair a few sides to build a meal, you can check the side dish menu or the Specialties menu. Cracker Barrel Specialties include larger portions of turnip greens, pinto beans, or a combination of beans and greens that can be shared. These menu options come with corn muffins and butter.
✓ Steamed Broccoli
An order of steamed broccoli offers 40 calories, 0g fat, 6g carbohydrate, <1g sugar, 4g protein, and 10mg sodium. This side dish option is not only fat-free and low in calories, but also provides 4g of healthy fiber.
✗ Loaded Baked Potato
The Loaded Baked Potato comes in at 520 calories, 39g fat, 22g saturated fat, 28g carbohydrate, 2g sugar, 15g protein, 2470mg sodium.
While many of Cracker Barrel's meals come with more than one side, don't forget that you can customize your order. If you’re having a large entree for the main part of your meal, for example, you may be satisfied with a small side salad or side of steamed veggies—or even no side at all.
When you're choosing a side, pay attention to how it’s prepared. Vegetable sides can be sensible options but can also quickly add to your overall calorie and fat intake if they’re fried. For example, while okra is a healthy vegetable, a side of Cracker Barrel's breaded fried okra adds 250 calories, 520mg sodium, and 38g carbohydrate.
If you’re trying to eat low-carb, you’ll also want to avoid starchy sides like mashed potatoes, biscuits, steak fries, dumplins, and macaroni and cheese.
Low-Fat Sweet Potato Fries
Children who visit Cracker Barrel can choose from menu sections including breakfast, homestyle meals, sandwiches, and country plates.
✓ Grilled Chicken Tenderloins
The kid's grilled chicken tenderloins come in at 140 calories, 3.5g fat 2g carbohydrate, 2g sugar, 24g protein, and 310mg sodium,
You'll get three tenders with this meal option and a choice of sauces. Keep in mind that if you add sauce, you'll add calories and substantially increase sodium intake. Pair the chicken tenderloins with broccoli and apple slices for a full kid's meal.
✗ Mmmm Mac n' Cheese
The kid's Mmmm Mac n' Cheese provides 540 calories, 31g fat, 12g saturated fat, 45g carbohydrate, 6g sugar, 19g protein, and 1410mg sodium. The fried chicken tenderloins, alternatively, offer 300 calories, 15g fat, 3g saturated fat, 2g carbs, 2g sugar, 24g protein, and 1070mg sodium.
Desserts at Cracker Barrel are generally high in calories, fat, and sugar.
✓ Fresh Seasonal Fruit
While not listed on the dessert menu, the fresh seasonal fruit found on the breakfast sides menu is a great end of meal treat with 50 calories, 0g fat, 0g saturated fat, 12g carbohydrate, 9g sugar, <1g protein, and 0mg sodium.
If you are looking only at the dessert menu, the kid's dirt cup dessert is the lowest calorie choice with 430 calories, 15g fat, 11g saturated fat, 70g carbohydrate, 47g sugar, 2g protein, and 300mg sodium.
✗ Double Chocolate Fudge Coca-Cola Cake
The double chocolate fudge Coca-Cola cake provides 790 calories, 33g fat, 14g saturated fat, 115g carbohydrate, 96g sugar, 9g protein, and 310mg sodium. If you want dessert to top off your meal, consider choosing one of the lower-calorie options and splitting it with your dining partners.
Low-Carb, Sugar-Free Dessert Recipes
Whether you’re going out to eat or cooking at home, water is the healthiest drink you can have with your meal. Depending on your dietary needs and preferences, you may find some other beverage options at Cracker Barrel that are low in calories and don’t have any added sugar.
✓ Unsweetened Iced Tea
For a healthy choice with a little flavor, try the unsweetened iced tea which offers 0 calories, 0g fat, 1g carbohydrate, 0g sugar, 0g protein, and 0mg sodium.
Since this drink choice has no nutritive value it is the smartest choice. If you're looking to add protein to your meal, consider skim milk.
✗ Old-Fashioned Lemonade
The old-fashioned lemonade provides 230 calories, 0g fat, 55g carbohydrate, 25g sugar, 2g protein, and 20mg sodium. If you’re looking at Cracker Barrel’s selection of warm drinks, keep in mind that with 200–400 calories per serving, options like lattes and hot chocolate can be closer to a dessert than a beverage to accompany your meal.
If you follow a special diet, it may be difficult to find a meal you can eat at a restaurant. Asking for modifications or swaps may help you create a meal at Cracker Barrel that suits your needs and wants even if you don't find what you're looking for on the menu.
The Cracker Barrel has menu options for those on a gluten-free, low-carb, diabetes-friendly, low-fat, low-sodium, and vegetarian diets.
While you won’t see certified gluten-free options on Cracker Barrel’s menu, there are several items on the menu that don’t contain gluten or wheat ingredients.
Cracker Barrel menu choices that may be suitable for a gluten-free include:
- Fresh Seasonal Fruit
- Country Vegetable Plate
- House Salad (no croutons)
- Eggs, Egg Whites, or Egg Beaters
- Loaded Baked Potato
Since your food will be prepared in the same kitchen as any other menu item, it’s possible the meal you order at Cracker Barrel will come into contact with gluten or wheat-containing ingredients during the storage, prep, or cooking process.
If you have celiac disease or non-celiac gluten sensitivity, it’s always best to exercise caution when dining out. Let your server know if you have gluten sensitivity when placing your order.
How Do You Dine Out While Gluten-Free?
- Grilled Sirloin Steak
- Lemon Pepper Grilled Rainbow Trout
- Chicken or Noodle Soup (cup)
- Wholesome Fixin's Vegetable Platter
- Two Eggs/Whites with Turkey Sausage
- Roast Beef
- Hamburger Steak
- Spicy Grilled Catfish
- Lemon Pepper Grilled Rainbow Trout
- Country Morning Breakfast
- Country Vegetable Plate
- Scrambled Egg Whites
- Apple Cinnamon Oatmeal
- Sweet Whole Baby Carrots
- Grilled Chicken Tenderloins (Kid's Menu)
- Vegetable Soup
- Grilled Sirloin Steak
- Baked Sweet or White Potato
- Hamburger (Kid's Menu)
Vegetarian & Vegan
Even though Cracker Barrel’s menu includes many vegetables, these dishes are typically cooked in butter and/or animal fat—meaning they aren’t suitable for vegan diets.
The only item on Cracker Barrel’s menu that is vegan as-is would be a slice of sourdough bread. Vegan diners may also be able to request a salad of mixed greens with no cheese, egg, meat, dressing, or other toppings, though it wouldn’t leave much to make a satisfying meal.
Depending on the type of diet, vegetarians may have more choices at Cracker Barrel. However, because many dishes on the menu are made with animal products, a meat-free dish prepared in a shared kitchen may not be accepted for some plant-based diets.
Potentially vegetarian-friendly choices at Cracker Barrel menu include:
- Yogurt & Granola
- Applesauce or apple slices
- Tossed Salad (no croutons)
- Baked Sweet or White Potato (no dairy-based toppings)
Vegetarians should note that Cracker Barrel’s cornbread, hash browns, turnip greens, green beans, and pinto beans are made with meat seasoning and all fried dishes are prepared in the same fryer, whether it’s meat or veggie.
Food Allergies and Safety
If you have a food allergy, you can consult Cracker Barrel’s online allergen information, which is available as a downloadable PDF.
Common allergens found on Cracker Barrel’s menu include
- Tree Nuts
Cross-contamination of allergens is possible since all food at Cracker Barrel is prepared in shared kitchen space. According to the company's allergen information, Cracker Barrel does not guarantee that menu items are completely free from food allergens.
If you have a food allergy be sure to let your server know which ingredient or ingredients you need to avoid when they are taking your order.
A Word From Verywell
Cracker Barrel’s large menu of homestyle dishes inspired by Southern tastes offers a mix of comfort foods and lighter veggie-based fare. While it’s possible to create a relatively nutritious breakfast, lunch, or dinner at Cracker Barrel as long as you stick to smaller portions and avoid adding multiple sides to your meal, diners who adhere to special diets or are vegan/vegetarian may find their choices to be limited.
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CRACKER BARREL, coleslaw
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CRACKER BARREL, coleslaw nutrition facts and analysis per serving
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|CRACKER BARREL, coleslaw contains 292 calories per 167 g serving. One serving contains 22 g of fat, 1.5 g of protein and 22 g of carbohydrate. The latter is 18 g sugar and 2.7 g of dietary fiber, the rest is complex carbohydrate. CRACKER BARREL, coleslaw contains 3.4 g of saturated fat and 18 mg of cholesterol per serving. 167 g of CRACKER BARREL, coleslaw contains IU vitamin A, 23.7 mg of vitamin C and mcg of vitamin D as well as 0.48 mg of iron, 56.78 mg of calcium and 271 mg of potassium. CRACKER BARREL, coleslaw belong to 'Restaurant Foods' food category.|
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Cracker Barrel Old Country Store Products, Calories and Nutrition Information
|Popular Items:Beans, Breakfast Items, Chicken, Fish, Muffins, Pancakes, Salads, Sides, Steak, Vegetables, more...|
Cracker Barrel Old Country Store Beans:
Per 1/2 cup - Calories: 140kcal | Fat: 2.00g | Carbs: 21.00g | Protein: 10.00g
Per 1 serving - Calories: 290kcal | Fat: 15.00g | Carbs: 29.00g | Protein: 10.00g
Per 1 serving - Calories: 60kcal | Fat: 3.00g | Carbs: 7.00g | Protein: 1.00g
view more cracker barrel old country store beans products
Cracker Barrel Old Country Store Breakfast Items:
|Country Boy Breakfast|
Per 1 meal - Calories: 637kcal | Fat: 45.00g | Carbs: 43.00g | Protein: 21.00g
|Double Meat Breakfast|
Per 1 serving - Calories: 720kcal | Fat: 49.00g | Carbs: 20.00g | Protein: 50.00g
Per 1 platter - Calories: 430kcal | Fat: 21.00g | Carbs: 41.00g | Protein: 20.00g
Per 1 slice - Calories: 149kcal | Fat: 10.00g | Carbs: 24.00g | Protein: 8.00g
|Fresh Start Sampler|
Per 1 serving - Calories: 490kcal | Fat: 18.00g | Carbs: 62.00g | Protein: 22.00g
view more cracker barrel old country store breakfast items products
Cracker Barrel Old Country Store Chicken:
view more cracker barrel old country store chicken products
Cracker Barrel Old Country Store Fish:
view more cracker barrel old country store fish products
Cracker Barrel Old Country Store Muffins:
Per 1 muffin - Calories: 210kcal | Fat: 11.00g | Carbs: 24.00g | Protein: 4.00g
Per 1 muffin - Calories: 313kcal | Fat: 7.34g | Carbs: 54.24g | Protein: 6.22g
|Apple Bran Muffin|
Per 1 muffin - Calories: 375kcal | Fat: 10.00g | Carbs: 67.00g | Protein: 10.00g
|Wild Maine Blueberry Muffin|
Per 1 muffin - Calories: 360kcal | Fat: 16.00g | Carbs: 46.00g | Protein: 6.00g
view more cracker barrel old country store muffins products
Cracker Barrel Old Country Store Pancakes:
Per 1 pancake - Calories: 110kcal | Fat: 6.00g | Carbs: 34.00g | Protein: 6.00g
|Multi Grain Pancakes|
Per 3 pancakes - Calories: 110kcal | Fat: 3.00g | Carbs: 17.00g | Protein: 3.00g
Per 3 pancakes - Calories: 1020kcal | Fat: 57.00g | Carbs: 119.00g | Protein: 15.00g
|Wild Maine Blueberry Pancakes|
Per 3 pancakes - Calories: 760kcal | Fat: 29.00g | Carbs: 118.00g | Protein: 9.00g
view more cracker barrel old country store pancakes products
Cracker Barrel Old Country Store Salads:
|Brussel Sprouts & Kale Salad|
Per 1 serving - Calories: 280kcal | Fat: 20.00g | Carbs: 33.00g | Protein: 3.00g
Per 1 serving - Calories: 375kcal | Fat: 30.00g | Carbs: 4.00g | Protein: 25.00g
Per 1 serving - Calories: 115kcal | Fat: 11.00g | Carbs: 6.00g | Protein: 1.00g
|Cole Slaw Sampling|
Per 1 sampling - Calories: 180kcal | Fat: 15.00g | Carbs: 10.00g | Protein: 0.00g
|Country Chef Salad|
Per 1 salad - Calories: 407kcal | Fat: 18.80g | Carbs: 22.00g | Protein: 38.30g
view more cracker barrel old country store salads products
Cracker Barrel Old Country Store Sides:
Per 1 serving - Calories: 160kcal | Fat: 1.50g | Carbs: 36.00g | Protein: 0.00g
|Macaroni N' Cheese|
Per 1 side - Calories: 270kcal | Fat: 16.00g | Carbs: 23.00g | Protein: 10.00g
Per 1 serving - Calories: 194kcal | Fat: 10.00g | Carbs: 10.00g | Protein: 0.00g
Per 1 salad - Calories: 30kcal | Fat: 0.00g | Carbs: 6.00g | Protein: 2.00g
|Sweet Whole Baby Carrots|
Per 1 side - Calories: 90kcal | Fat: 1.00g | Carbs: 18.00g | Protein: 1.00g
view more cracker barrel old country store sides products
Cracker Barrel Old Country Store Steak:
|Country Fried Steak|
Per 1 serving - Calories: 610kcal | Fat: 29.00g | Carbs: 51.00g | Protein: 37.00g
Per 1 serving - Calories: 308kcal | Fat: 21.00g | Carbs: 0.00g | Protein: 28.00g
|Grilled Sirloin Steak|
Per 1 steak - Calories: 400kcal | Fat: 20.00g | Carbs: 1.00g | Protein: 53.00g
Per 1 serving - Calories: 650kcal | Fat: 47.00g | Carbs: 1.00g | Protein: 52.00g
view more cracker barrel old country store steak products
Cracker Barrel Old Country Store Vegetables:
Per 1 serving - Calories: 90kcal | Fat: 5.00g | Carbs: 8.00g | Protein: 2.00g
|Breaded Fried Okra|
Per 1 cup - Calories: 250kcal | Fat: 9.00g | Carbs: 38.00g | Protein: 3.00g
Per 1 serving - Calories: 80kcal | Fat: 1.00g | Carbs: 16.00g | Protein: 1.00g
|Country Green Beans|
Per 1 serving - Calories: 60kcal | Fat: 2.50g | Carbs: 7.00g | Protein: 1.00g
|Fresh Steamed Broccoli|
Per 1 serving - Calories: 40kcal | Fat: 0.00g | Carbs: 6.00g | Protein: 4.00g
view more cracker barrel old country store vegetables products
view all cracker barrel old country store products
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Cracker Barrel Old Country Store, 3 slices
Calories: 210 •Carbs: 0g •Fat: 17g •Protein: 14g
Cracker Barrel Old Country Store, 1 cup cooked
Calories: 150 •Carbs: 0g •Fat: 0g •Protein: 0g
Cracker Barrel Old Country Store, 3 oz.
Calories: 340 •Carbs: 51g •Fat: 13g •Protein: 5g
Cracker Barrel Old Country Store, 1 slice
Calories: 100 •Carbs: 19g •Fat: 2g •Protein: 3g
Cracker Barrel Old Country Store, 1 biscuit
Calories: 160 •Carbs: 23g •Fat: 6g •Protein: 3g
Cracker Barrel Old Country Store, 3 pancake
Calories: 110 •Carbs: 17g •Fat: 3g •Protein: 3g
Cracker Barrel Old Country Store, 8 oz
Calories: 130 •Carbs: 34g •Fat: 0g •Protein: 0g
Cracker Barrel Old Country Store, 1 slice from web site
Calories: 520 •Carbs: 17g •Fat: 35g •Protein: 35g
Cracker Barrel Old Country Store, 1 pancake
Calories: 175 •Carbs: 17g •Fat: 4g •Protein: 4g
Cracker Barrel Old Country Store, 1 sandwich
Calories: 646 •Carbs: 28g •Fat: 28g •Protein: 21g
Recipes & Inspiration
Calories cracker barrel
.Post Workout Breakfast At Cracker Barrel
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