Nutrition Diet: Does Cracker Barrel have health benefits?

October 8, 2025 •

3 min read

According to the official Cracker Barrel blog, there are specific menu items under 600 calories, offering guests a range of lighter options. While the homestyle cooking at Cracker Barrel is not traditionally focused on health, it is possible to make smart choices that align with your nutritional goals, so does Cracker Barrel have health benefits?

Quick Summary

While not inherently a health food restaurant, Cracker Barrel offers lighter menu options. Smart choices and customizations are key to finding more nutritious meals.

Key Points

Choose Grilled, Not Fried: Opt for grilled chicken or trout over fried options to reduce fat and calories.
Customize Your Meal: Request sauces and dressings on the side to control your intake of sodium and fat.
Scrutinize the Sides: Substitute heavy, creamy sides like mac & cheese or hashbrown casserole with lighter choices such as steamed broccoli, green beans, or fresh fruit.
Check the Nutrition Guide: Use the online nutrition guide on the Cracker Barrel website to plan a healthier meal before you arrive.
Go Light on Breakfast: Choose the 'Build Your Own' breakfast with options like egg whites, fruit, and multigrain toast instead of high-calorie, sugary pancakes or heavy casseroles.
Moderation is Key: Traditional homestyle dishes are often high in calories, saturated fat, and sodium and should be consumed in moderation.
Distinguish Between Products: Remember that the Cracker Barrel restaurant chain is different from the brand of cheese of the same name.

Before diving into the restaurant's menu, it's important to clarify a common point of confusion. The restaurant chain, Cracker Barrel Old Country Store, is distinct from the Kraft cheese brand, also named Cracker Barrel. When discussing potential health benefits, we are referring to the menu items available at the restaurant.

The challenge with homestyle cooking, a hallmark of the Cracker Barrel experience, is that it often emphasizes flavor over low-calorie ingredients. Many traditional items are prepared with butter, sugar, and salt, leading to higher levels of saturated fat, sodium, and calories. A deep understanding of the menu, and a willingness to make modifications, is essential for a healthier dining experience.

Making Healthy Choices at Cracker Barrel

Eating well at Cracker Barrel is entirely possible with a bit of planning. The restaurant provides a "Tasty Alternative" icon on its menu, highlighting items that are under 600 calories and contain less than 15 grams of fat. By focusing on these selections and making a few key adjustments, you can enjoy a more nutritious meal.

Healthier Menu Options

Lemon Pepper Grilled Rainbow Trout: This dish is a good source of protein and is relatively low in saturated fat.
Grilled Chicken Tenders: A lean protein choice with lower calories compared to its fried counterpart.
Build Your Own Homestyle Breakfast: This customizable option allows you to combine healthier choices like scrambled egg whites, fresh fruit, and multigrain toast.
Homestyle Grilled Chicken Salad: A salad with lean protein, fresh vegetables, and eggs. Remember to be mindful of your dressing choice.

Navigating High-Calorie and High-Sodium Dishes

Conversely, many of the restaurant's most famous dishes are very high in sodium and saturated fat. Items like the fried chicken, hashbrown casserole, biscuits, and sausage gravy are best enjoyed in moderation or avoided if you are focused on a strict nutrition diet. Even some pancakes can contain more than a day's worth of sodium.

Strategic Side Selection

Sides can make or break the nutritional value of your meal. Instead of automatically choosing the rich, creamy, or fried sides, opt for lighter alternatives. Cracker Barrel offers several side items that are low in calories and higher in nutrients.

Healthier Side Options:

Steamed Broccoli
Fresh Fruit
Country Green Beans
Sweet Whole Baby Carrots
Turnip Greens
Pinto Beans

Comparison of Meal Options

Here is a side-by-side comparison of a nutritionally sound breakfast option versus a more indulgent one, using data from a nutrition resource.


Nutrient Breakdown	Good Morning Breakfast	Homestyle Chicken 'N French Toast
Calories	300	1,500
Fat	8g	96g
Saturated Fat	2g	33g
Protein	27g	54g
Sodium	830mg	2,190mg
Carbohydrates	31g	111g

This table illustrates the vast difference in nutritional content between a mindful choice and a traditional homestyle meal, especially concerning calories, saturated fat, and sodium. The 'Good Morning Breakfast' offers a far more balanced nutritional profile, with lower fat and sodium, while still providing a substantial amount of protein.

Tips for Customization

Customizing your order is one of the most effective ways to control your meal's nutritional content. By making simple requests, you can significantly reduce the amount of unwanted calories, fat, and sodium.

Go Lean on the Protein: Choose grilled items like chicken or trout instead of fried options.
Control the Condiments: Request that dressings, sauces, and gravies be served on the side, and use them sparingly.
Swap Your Sides: Substitute higher-calorie sides like hashbrown casserole or macaroni & cheese for healthier options like steamed broccoli or fresh fruit.
Check the Nutritional Guide: Before you even leave the house, visit the Cracker Barrel website to view their comprehensive nutritional information. This allows for informed meal planning in advance.

Conclusion

While the answer to "does Cracker Barrel have health benefits?" is not a simple yes, it is more accurate to say that it has the potential for healthier options. The restaurant's menu, while dominated by comforting, calorie-dense foods, includes specific alternatives for those seeking a more balanced meal. With mindful planning, strategic ordering, and menu customizations, diners can enjoy a satisfying meal without completely abandoning their nutritional goals. The key is to be selective and informed about what you are eating, and not to assume that every dish offers the same nutritional value. For comprehensive information, consult the restaurant's official nutrition guide found on their website.

Frequently Asked Questions

Yes, Cracker Barrel offers several vegetarian side dishes, such as steamed broccoli, country green beans, and fresh fruit. Diners can also create a meal from a combination of vegetable sides.

Finding low-sodium options can be challenging, but it is possible with customization. Request grilled items without added salt and choose naturally lower-sodium sides like fresh fruit or steamed broccoli over processed or pre-seasoned items.

Yes, for a healthier breakfast, you can select the 'Build Your Own Homestyle Breakfast' and choose options like scrambled egg whites, multigrain toast, and fresh fruit to keep the calorie and fat count low.

Look for the "Tasty Alternative" icon on the menu, which indicates meals under 600 calories and less than 15 grams of fat. Cracker Barrel also provides a comprehensive nutrition guide on their website.

Dressings are not always served on the side by default, but you can always request this when ordering. This allows you to control the amount you use and reduce your overall calorie intake.

The cheese brand is a separate entity from the restaurant. The nutritional value depends on the specific product, but cheese is typically high in fat and calories. A 1 ¼-inch cube of Kraft Cracker Barrel cheese contains 120 calories, 10g of fat, and 7g of saturated fat.

The Chicken n' Dumplins dish at Cracker Barrel is a homestyle meal that is relatively high in fats and sodium compared to lighter options. While it contains protein, it is not considered a low-calorie or particularly healthy choice.