Krystal: high-protein, low-calorie picks

Here are the 58 Krystal items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Krystal published, as listed on a.storyblok.com.

23 items are 400 calories or less. 13 have 30 g of protein or more. The most protein at 400 calories or less is Original Scrambler with Bacon (16 g).

Most protein, 400 calories or less

Krystal: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Original Scrambler with Bacon1 serving	330	16	17	21
Chik1 serving	400	16	29	25
Spicy Chik1 serving	400	16	28	25
Double Krystal with Cheese1 serving	300	15	22	18
Double Krystal1 serving	250	13	22	14
Bacon Cheese Krystal1 serving	210	11	15	12
Chili Cheese Pup1 serving	250	11	19	15

Most protein, 400 to 600 calories

Krystal: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Low Carb Scrambler with Bacon1 serving	500	35	3	36
Original Scrambler with Sausage1 serving	520	19	16	41
Sunriser1 serving	450	18	14	35
Chik Biscuit1 serving	530	16	45	32
Spicy Chik Biscuit1 serving	530	16	44	32
Chocolate Shake1 serving	580	15	102	15

Most protein for the calories

Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.

Krystal: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Low Carb Scrambler with Bacon1 serving	500	35	7.0
Double Krystal with Cheese1 serving	300	15	5.0
Original Scrambler with Bacon1 serving	330	16	4.8
3 Egg Breakfast Plate - Toast, Bacon & Grits1 serving	640	30	4.7
Sunriser1 serving	450	18	4.0
Chik1 serving	400	16	4.0
Spicy Chik1 serving	400	16	4.0
3 Egg Breakfast Plate - Biscuit, Bacon & Grits1 serving	740	29	3.9
Original Scrambler with Sausage1 serving	520	19	3.7
3 Egg Breakfast Plate - Toast, Bacon & Tots1 serving	770	28	3.6

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Questions

What item under 1,000 calories has the most protein at Krystal?

Low Carb Scrambler with Sausage (1 serving): 41 g protein, 880 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Krystal?

At 400 calories or less, the most protein comes from Original Scrambler with Bacon (1 serving): 16 g protein, 330 calories; Chik (1 serving): 16 g protein, 400 calories; Spicy Chik (1 serving): 16 g protein, 400 calories.

Where do these Krystal numbers come from?

From the nutrition information Krystal publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains

Every Krystal item, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every Krystal item, sorted by protein
Item	Cal	Protein	Carbs	Fat
24 Cheese Krystals Sackful1 sackful	4,080	194	342	217
24 Krystals Sackful1 sackful	3,500	171	346	169
12 Cheese Krystals Sackful1 sackful	2,040	97	171	108
20 Wings20 wings	2,060	90	60	166
12 Krystals Sackful1 sackful	1,750	85	173	85
10 Wings10 wings	1,030	45	30	83
Low Carb Scrambler with Sausage1 serving	880	41	1	76
Low Carb Scrambler with Bacon1 serving	500	35	3	36
3 Egg Breakfast Plate - Toast, Sausage & Grits1 serving	830	33	68	47
3 Egg Breakfast Plate - Biscuit, Sausage & Grits1 serving	930	32	73	57
3 Egg Breakfast Plate - Toast, Sausage & Tots1 serving	960	31	59	65
3 Egg Breakfast Plate - Toast, Bacon & Grits1 serving	640	30	69	27
3 Egg Breakfast Plate - Biscuit, Sausage & Tots1 serving	1,050	30	64	75
3 Egg Breakfast Plate - Biscuit, Bacon & Grits1 serving	740	29	74	37
3 Egg Breakfast Plate - Toast, Bacon & Tots1 serving	770	28	60	45
Patty Melt1 serving	680	27	53	37
3 Egg Breakfast Plate - Biscuit, Bacon & Tots1 serving	860	27	65	55
Original Scrambler with Sausage1 serving	520	19	16	41
Krystal Junkyard Fries1 serving	790	19	50	57
Krystal Junkyard Tots1 serving	830	19	45	64
Sunriser1 serving	450	18	14	35
Sausage, Egg, Cheese Biscuit1 serving	650	18	30	51
Chili Cheese Fries1 serving	620	17	49	40
Reese's Shake1 serving	630	17	79	27
Original Scrambler with Bacon1 serving	330	16	17	21
Chik1 serving	400	16	29	25
Spicy Chik1 serving	400	16	28	25
Chik Biscuit1 serving	530	16	45	32
Spicy Chik Biscuit1 serving	530	16	44	32
Chili Cheese Tots1 serving	670	16	44	47
Double Krystal with Cheese1 serving	300	15	22	18
Chocolate Shake1 serving	580	15	102	15
Oreo Shake1 serving	580	14	89	19
Double Krystal1 serving	250	13	22	14
Bacon, Egg, Cheese Biscuit1 serving	430	13	31	28
Vanilla Shake1 serving	440	13	68	14
Strawberry Shake1 serving	480	13	79	14
Bacon Cheese Krystal1 serving	210	11	15	12
Chili Cheese Pup1 serving	250	11	19	15
Cheese Krystal1 serving	170	8	14	9
Krystal1 serving	150	7	14	7
Glaze Bombs - 10 Piece10 piece	780	7	85	47
Classic Pup1 serving	200	6	20	10
Chocolate Sundae1 serving	260	6	47	6
Oreo Sundae1 serving	300	6	45	11
Strawberry Sundae1 serving	250	5	48	6
Side of Grits1 serving	180	4	35	4
Fries - Largelarge order	440	4	42	28
Tots - Largelarge order	480	4	37	35
Fries - Mediummedium order	300	3	29	19
Biscuit1 serving	330	3	39	19
Glaze Bombs - 4 Piece4 piece	330	3	38	19
Tots - Mediummedium order	330	3	25	24
Apple Turnover1 serving	370	3	33	26
Fries - Smallsmall order	220	2	21	14
Tots - Smallsmall order	260	2	20	19
Sprite with a Twist ICEE - Lemonade - Smallsmall	120	0	32	0
Sprite with a Twist ICEE - Lemonade - Mediummedium	150	0	40	0