Cracker Barrel Macros: Complete Nutrition Guide for Southern Comfort Food

Cracker Barrel serves up authentic Southern comfort food—biscuits with sawmill gravy, country fried steak, and homestyle sides that taste like grandma made them. It’s delicious, nostalgic, and potentially devastating for your macros.

But hidden among the comfort food classics are some legitimately great options. Grilled proteins, vegetable sides, and smart substitutions can make Cracker Barrel work for any nutrition goal. This guide shows you how.

Quick Reference: Cracker Barrel Best Macro Options

Here are the top protein-to-calorie ratios at Cracker Barrel.

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken Tenderloin	280	50	2	8
Grilled Catfish	320	40	4	16
Grilled Rainbow Trout	350	42	2	20
Sugar-Cured Ham	200	22	8	10
Egg Beaters	60	12	2	0

Macro champion: Grilled chicken tenderloin—50g protein for 280 calories is exceptional.

Cracker Barrel Breakfast

Breakfast Proteins

Protein	Calories	Protein (g)	Carbs (g)	Fat (g)
2 Eggs (any style)	140	12	0	10
3 Eggs (any style)	210	18	0	15
Egg Beaters (equivalent to 2)	60	12	2	0
Bacon (3 strips)	140	9	0	11
Turkey Bacon (3 strips)	100	9	0	7
Country Ham	200	22	8	10
Smoked Sausage Patty	220	8	2	20
Turkey Sausage Patty	120	10	2	8

Complete Breakfast Plates

Breakfast	Calories	Protein (g)	Carbs (g)	Fat (g)
Old Timer’s Breakfast	720	36	44	44
Good Morning Breakfast	840	40	52	52
Sunrise Sampler	1,090	54	72	68
Country Boy Breakfast	1,340	58	98	82
Grandpa’s Country Fried Breakfast	1,180	46	86	74
Uncle Herschel’s Favorite	1,060	48	76	62
Momma’s Pancake Breakfast	950	38	108	42

Pancakes and French Toast

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Buttermilk Pancakes (3)	420	10	74	10
Pecan Pancakes (3)	560	12	82	22
Blueberry Pancakes (3)	480	10	86	12
French Toast (2 slices)	380	10	52	14
Thick-Sliced French Toast (2)	480	12	66	18

Biscuits and Gravy

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Biscuit (1)	160	3	22	7
Biscuit with Butter (1)	195	3	22	11
Sawmill Gravy (side)	180	4	12	14
Biscuits n’ Gravy (2 biscuits)	520	10	56	28

Biscuit reality: The complimentary biscuits are 160 calories each. Four biscuits = 640 calories before your meal arrives.

Cracker Barrel Lunch and Dinner

Grilled Entrees (Best Options)

Entree	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken Tenderloin	280	50	2	8
Grilled Catfish	320	40	4	16
Grilled Rainbow Trout	350	42	2	20
Grilled Sirloin Steak (8 oz)	380	52	0	18
Lemon Pepper Grilled Rainbow Trout	370	42	4	22

Country Favorites (Higher Calorie)

Entree	Calories	Protein (g)	Carbs (g)	Fat (g)
Country Fried Steak	1,010	36	74	64
Country Fried Chicken	680	42	36	40
Chicken n’ Dumplins	820	38	82	38
Meatloaf	620	38	28	40
Fried Catfish	580	38	32	34
Roast Beef	420	46	8	24

Chicken Options

Chicken Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken Tenderloin	280	50	2	8
Country Fried Chicken	680	42	36	40
Sunday Homestyle Chicken	520	44	24	28
Chicken & Biscuit Bowl	740	36	54	42
Chicken Fried Chicken	720	44	38	44

Clear winner: Grilled chicken tenderloin is half the calories of fried options with more protein.

Cracker Barrel Sides

Low-Calorie Sides

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Turnip Greens	50	2	6	2
Green Beans	60	2	8	2
Fresh Steamed Broccoli	40	3	6	1
Fresh Vegetables	60	2	8	2
Cole Slaw	120	1	12	8
Fresh Fruit	80	1	20	0
Side Salad (no dressing)	80	4	10	4

Higher-Calorie Sides

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Hash Brown Casserole	280	6	26	17
Loaded Hash Brown Casserole	380	12	28	26
Fried Apples	180	0	42	3
Mashed Potatoes	160	3	24	6
Country Gravy (side)	180	4	12	14
Mac & Cheese	240	10	28	10
Baked Potato (loaded)	380	8	46	18
French Fries	380	4	48	19
Fried Okra	280	4	34	14

Best sides: Turnip greens, green beans, steamed broccoli, and fresh vegetables.

Cracker Barrel Salads

Salad	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken Salad	420	48	18	18
Fried Chicken Salad	680	46	34	38
Country Chef Salad	520	36	16	36
House Salad (side)	160	6	14	10

Salad Dressings

Dressing	Calories	Fat (g)
Ranch	170	18
Caesar	180	19
Honey Mustard	160	14
Fat-Free Italian	25	0
Balsamic Vinaigrette	110	10

Best salad: Grilled Chicken Salad with fat-free Italian dressing—445 calories, 48g protein.

Cracker Barrel Appetizers

Appetizer	Calories	Protein (g)	Carbs (g)	Fat (g)
Fried Mozzarella	780	32	58	46
Onion Rings	620	8	68	36
Fried Chicken Tenders	560	38	28	32
Sawmill Sampler	1,240	46	102	72

Warning: These are meant for sharing. The Sampler exceeds 1,200 calories.

Best Cracker Barrel Orders by Goal

For Fat Loss (High Protein, Low Calorie)

The Southern Lean

• Grilled Chicken Tenderloin
• Turnip greens
• Green beans
• Side salad (fat-free dressing)
• No biscuits

Macros: 450 calories | 58g protein | 26g carbs | 14g fat

Almost 60g protein for under 500 calories—exceptional.

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The Breakfast Lean

• Egg Beaters
• Turkey bacon (3 strips)
• Country ham
• Fresh fruit
• Skip biscuits and hash browns

Macros: 440 calories | 43g protein | 32g carbs | 17g fat

High-protein breakfast without the calorie overload.

For Muscle Building (Higher Protein, Higher Carbs)

The Country Builder

• Grilled Sirloin Steak (8 oz)
• Mashed potatoes
• Mac & cheese
• Green beans
• 1 biscuit

Macros: 1,020 calories | 72g protein | 88g carbs | 42g fat

Serious steak dinner with carbs for recovery.

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The Breakfast Bulk

• Old Timer’s Breakfast
• Extra eggs (+140 cal)
• Country ham (instead of bacon)

Macros: 920 calories | 56g protein | 46g carbs | 56g fat

Classic country breakfast for gaining.

For Low-Carb / Keto

The Zero-Carb Country

• Grilled chicken tenderloin
• Turnip greens
• Fresh steamed broccoli
• No biscuits, no gravy

Macros: 370 calories | 55g protein | 14g carbs | 11g fat

Under 15g net carbs with massive protein.

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The Breakfast Keto

• 3 eggs scrambled
• Bacon (6 strips)
• Turkey sausage
• No biscuits, no hash browns

Macros: 610 calories | 43g protein | 4g carbs | 48g fat

True keto breakfast from a comfort food restaurant.

For Maintenance / Balanced

The Smart Country Dinner

• Roast Beef
• Mashed potatoes
• Green beans
• 1 biscuit with butter

Macros: 805 calories | 52g protein | 66g carbs | 38g fat

Country comfort with controlled portions.

Cracker Barrel Ordering Hacks

Egg Beaters Available

Egg Beaters substitute saves 80 calories per serving while keeping protein the same. Available for any egg dish.

Grill Everything

Ask for grilled preparations instead of fried. Grilled chicken is 280 calories vs 680 for country fried—same protein.

Two-Vegetable Strategy

Order grilled protein with two vegetable sides. Turnip greens + green beans + grilled chicken = 390 calories, 54g protein.

Control the Biscuits

Ask for just one biscuit or skip entirely. The bottomless basket is dangerous—four biscuits = 640 calories.

Gravy on the Side

Sawmill gravy adds 180 calories. Getting it on the side lets you use a small amount for flavor without drowning your food.

Breakfast for Dinner

The breakfast menu offers more customizable protein options. Build your own eggs/meat combo any time of day.

Sub Turkey

Turkey bacon and turkey sausage save 40-100 calories each with equal protein.

Common Cracker Barrel Macro Mistakes

Mistake 1: Biscuit Blindness

“I only had a few biscuits”—but each is 160 calories. Three biscuits with butter = 585 calories before your meal.

Mistake 2: Country Fried Everything

Country fried steak (1,010 cal) vs grilled sirloin (380 cal). Country fried chicken (680 cal) vs grilled chicken (280 cal). “Country fried” doubles or triples calories.

Mistake 3: Gravy Flood

Sawmill gravy is 180 calories per serving. Smothering everything in gravy can add 300-500 calories.

Mistake 4: The Hash Brown Casserole Trap

It looks like a reasonable side, but at 280 calories it’s 4-5x more than turnip greens or green beans.

Mistake 5: Full Breakfast Plates

The Country Boy Breakfast is 1,340 calories—a full day’s worth for some people. Build your own instead.

Cracker Barrel for Different Calorie Budgets

Daily Calories	Recommended Strategy
1,200-1,400	Grilled chicken + 2 veggies (380 cal)
1,500-1,800	Grilled protein + 2 veggies + 1 biscuit (540 cal)
1,800-2,200	Custom breakfast or dinner plate (700-800 cal)
2,200-2,800	Moderate combo meals (900-1,000 cal)
2,800+	Traditional platters as desired

Macros for Weight Loss to calculate your calorie target.

Use our free Macro Calculator to see how Cracker Barrel fits your daily goals.

Cracker Barrel vs Other Family Restaurants

Restaurant	Best Macro Option	Calories	Protein
Cracker Barrel	Grilled Chicken + Veggies	380	54g
Denny’s	Fit Slam	390	28g
IHOP	Egg White Veggie Omelet	320	24g
Bob Evans	Grilled Chicken Breast	340	48g

Verdict: Cracker Barrel’s grilled chicken tenderloin is among the best protein-per-calorie options in family dining.

The Bottom Line

Cracker Barrel’s Southern comfort food reputation hides some genuinely excellent macro options. Grilled proteins with vegetable sides compete with any restaurant for protein efficiency.

Key takeaways:

• Grilled chicken tenderloin is the macro champion (50g protein, 280 cal)
• Choose turnip greens, green beans, or broccoli for sides
• Limit biscuits to 1-2 (or skip entirely)
• “Country fried” doubles or triples calories vs grilled
• Gravy on the side—use sparingly
• Egg Beaters available for breakfast

Enjoy Southern hospitality without Southern calorie counts!

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• What Are Macronutrients? — Understand the basics
• Eating Out on Macros — Restaurant strategies
• How to Hit Your Macros — Daily tracking tips

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