Eating Low Sodium at Cracker Barrel

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THE GUIDE TO WHAT YOU CAN EAT AND STAY LOW SODIUM AT CRACKER BARREL OLD COUNTRY STORE

Their rocking chair-covered front porches dot America, Cracker Barrel Old Country store specializes in down-home family recipes. But is it possible to eat low sodium at this cozy restaurant?

BREAKFAST

Good Choice

  • Fresh Start Sampler (two eggs plus fresh fruit and yogurt parfait): 230 mg
  • Old Timer’s Breakfast (two eggs and grits): 280 mg – you can add fried apples but avoid adding other options like hashbrowns, bacon, or sausage because they will more than double your sodium intake
  • Eggs-in-the-Basket (two slices of sourdough with two eggs): 350 mg

Moderate Choices

There really isn’t a lot of middle ground at Cracker Barrel, most breakfast items are either low in salt or deliver an alarmingly high amount of sodium for a single meal.

Items You Must Avoid

  • Bacon n’ Egg Hashbrown Casserole: 1820 mg
  • Sunrise Sampler: 1870 mg
  • Three Buttermilk Pancakes: 2640 mg
  • The Cracker Barrel’s Country Boy Breakfast with Country Ham: 3360 mg!
  • Spicy Deluxe Sandwich: 1810 mg

LUNCH n’ DINNER

Low Sodium Choices

  • Hamburger Steak: 200 mg
  • Grilled Sirloin Steak: 210 mg

Moderate Choices

  • Lemon Pepper Grilled Rainbow Trout: 610 mg
  • Farm-Raised Catfish (2 grilled fillets): 650 mg
  • Haddock: 660 mg

Items You Must Avoid

  • Country Fried Shrimp: 2040 mg
  • Chicken Pot Pie: 2740 mg
  • Southern Fried Chicken – 4730 mg!! – that’s more than 2 days worth of sodium

COUNTRY VEGETABLES n’ SIDES

In the south, it is known as a “meat n three”. That means you get a protein along with three sides. At Cracker Barrel some meals come with 2 sides, some with 3. Either way, tread carefully because some of these sides can contain more sodium than the main part of the meal.

Best Sides:

  • Fresh Seasonal Fruit: 0 mg
  • Mixed green Side Salad: 5 mg (opt for oil and vinegar as all other Cracker Barrel dressings exceed 375 mg for a 2 oz serving)
  • Fresh Steamed Broccoli: 10 mg
  • Fried Apples: 45 mg
  • Steak Fries: 70 mg
  • Whole Kernel Corn: 85 mg
  • Sweet Potato Casserole (Thursday only): 85 mg
  • Sweet Baby Carrots: 140 mg
  • Cole Slaw 170 mg
  • Mashed Potatoes: 170 mg

Saltiest Sides:

  • Boiled Cabbage: 460 mg
  • Breaded Fried Okra: 520
  • Mac & Cheese: 700 mg
  • Dumplins: 940 mg
  • Cornbread Dressing 960 mg

TREATS

Most desserts at Cracker Barrel offer a modest amount of sodium. But there is one big red flag: the Apple Dumplin. This sweet treat contains 1600 mg of sodium. So best to keep that off your table.

This article is part of an ongoing series examining the menus of popular restaurant chains to discover low sodium options. Click here to find more restaurants.


All nutritional information is believed to be accurate as of the writing of this article. LoSoFoodie.com recommends you review Cracker Barrel’s nutrition page for the most up-to-date values before placing your order. This website should not be considered medical advice. Always check with your doctor to understand your personal dietary needs.

Join the Conversation

  1. Marsha Z. says:

    I bought the grilled rainbow trout dinner through a delivery service.
    Got glazed carrots and fried okra. The meal itself was good, but I’ll
    choose a better non-starchy veggie next time. Thanks for the info!

    1. You are welcome, Marsha!

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