How many calories in a Cracker Barrel country ham?

December 31, 2025 •

3 min read

According to nutritional data, a medium side order of Cracker Barrel's Country Ham contains 270 calories. However, the total calorie count depends heavily on the portion size and whether it's served as a side, part of a larger platter, or on a biscuit, with larger portions containing significantly more calories and sodium.

Quick Summary

The calorie content of a Cracker Barrel country ham varies by size, with a medium side order at 270 calories and a larger hickory-smoked version at 540 calories. The total nutritional impact is influenced by accompanying items like biscuits or larger platters.

Key Points

Varying Calorie Count: A medium side order of Cracker Barrel's country ham is 270 calories, while a larger hickory-smoked portion contains 540 calories.
High Sodium Content: The curing process gives country ham an extremely high sodium content, with the large portion exceeding the daily recommended limit.
Protein Source: Cracker Barrel's country ham is a significant source of protein, especially in its larger portion sizes.
Menu Item Matters: The 'country ham' calorie count differs if you get it as a breakfast meat side, a large platter, or on a biscuit.
Hidden Calories in Sides: Accompanying menu items like biscuits, gravy, and other sides add substantial calories to the total meal, so they should be considered for a full nutritional picture.
Healthier Alternatives: For lower calorie or sodium meals, consider alternatives like scrambled egg whites with turkey sausage.

Decoding the Calories of Cracker Barrel's Country Ham

When ordering a classic Southern meal at Cracker Barrel, many patrons are curious about the nutritional information, especially for a staple like the country ham. The key takeaway is that the calorie count isn't a single, fixed number but varies based on the specific menu item and portion size. This guide breaks down the different options available and their respective calorie and nutrient counts, using figures sourced from reliable nutritional databases.

Calorie Breakdown by Ham Portion Size

To give you the clearest picture, it's important to look at the different ham servings offered. What you order for breakfast as a single piece is different from a larger side or a full dinner portion.

Medium Side Order / Breakfast Meat: This is often the standard, single portion of country ham offered alongside breakfast platters. It contains 270 calories. This serving is a good source of protein but also comes with a significant amount of sodium, providing 1680mg.
Large Side Order (Hickory-Smoked): A much larger, more substantial portion of ham is available as a large side. This serving packs a heftier punch at 540 calories. It nearly doubles the fat and protein content, and dramatically increases the sodium to 3360mg, which is 146% of the daily recommended value.
Country Ham n' Biscuit: For those enjoying a sandwich-style meal, the country ham on a biscuit is a different item entirely. The Country Ham n' Biscuit breakfast side has 240 calories. This combines the ham with a portion of the famously flaky biscuit, altering the overall nutritional profile, including the carbohydrate count.

A Deeper Look at the Nutritional Profile

Beyond just calories, the country ham is notable for its high protein and fat content, as well as its exceptionally high sodium levels. Here is a brief list of the macronutrient breakdown for a medium side order of country ham:

Total Fat: 13 g
Saturated Fat: 5 g
Carbohydrates: 6 g
Dietary Fiber: 1 g
Protein: 33 g
Sodium: 1680 mg

This high protein count is a major contributing factor to the total calorie content. However, the most critical nutritional aspect to note is the sodium. The curing process for country ham relies heavily on salt, leading to a very high sodium concentration. A single serving can easily exceed the recommended daily intake for many individuals.

Comparison Table: Country Ham Menu Options


Cracker Barrel Item	Calories	Total Fat	Saturated Fat	Protein	Sodium
Medium Side Country Ham	270	13g	5g	33g	1680mg
Large Side Hickory-Smoked Country Ham	540	26g	10g	66g	3360mg
Country Ham n' Biscuit (Breakfast Side)	240	10g	3.5g	13g	810mg

The Full Meal: Factors that Add Calories

It is essential to remember that the ham rarely comes alone. The surrounding items on a platter significantly increase the total calorie intake. For example, a full Country Boy Breakfast includes three eggs and a choice of two sides in addition to the ham, potentially pushing the total calorie count over 1,000. A biscuit with gravy can add over 500 calories on its own. Be mindful of sides like fried apples, hashbrown casserole, or grits when tallying up your meal's nutritional impact.

Healthier Alternatives and Customizations

For those watching their calorie or sodium intake, several healthier options are available at Cracker Barrel. You can opt for scrambled egg whites with turkey sausage, which is a much lighter choice. If you can't resist the ham, consider requesting the medium portion size instead of the larger one, and pair it with lighter sides like fresh seasonal fruit or tomato slices. Requesting your ham without the side of gravy can also help reduce fat and calorie consumption.

Conclusion

While the specific number of calories in a Cracker Barrel country ham varies by portion size and preparation, the information is readily available. A medium side order contains 270 calories, but larger versions and accompanying items can drive the total much higher. This awareness allows you to make informed decisions and enjoy the meal while keeping your nutritional goals in mind. For the most detailed and up-to-date information, consulting the official Cracker Barrel nutrition menu is recommended.

Official Cracker Barrel Menu PDFs can be a good source of nutritional information

Frequently Asked Questions

A large side order of hickory-smoked country ham from Cracker Barrel contains 540 calories.

The Country Ham n' Biscuit, served as a breakfast side, has 240 calories.

Yes, Cracker Barrel's country ham is very high in sodium due to the curing process. A large portion contains 3360mg of sodium, which is 146% of the daily recommended value.

There is a difference in calories between the two hams. A medium side of country ham is 270 calories, while a sugar-cured ham is often lower, with some sources listing it at 220 calories for a similar portion size.

To reduce calories, order the medium side portion instead of the large, avoid added gravy, and opt for lighter sides such as fresh seasonal fruit or tomato slices instead of fried apples or hashbrown casserole.

For a medium side, the main macronutrients are fat (13g) and protein (33g), with a much lower carbohydrate count (6g).

Yes, a breakfast platter that includes country ham, eggs, and multiple sides will have a significantly higher total calorie count than the ham side alone, potentially well over 1,000 calories.