Krystal under 500 calories: 25 orders, ranked
Of the 50 single orders we track at Krystal, 25 come in at or under 500 calories — 50%. The most protein in one item under 500 is the Low Carb Scrambler with Bacon, 35 g for 500 calories; the most filling by protein and fiber per calorie is the Low Carb Scrambler with Bacon (35 g protein, 0 g fiber, 500 cal). 9 entrées fit under 500; 3 do not.
Source: Krystal nutrition guide (official), October 27, 2025 edition · Data refreshed
- 25 orders under 500
- 35g most protein in one item
- 16g protein in a full meal
- 3 entrées over 500
As of September 2026, 25 of the 50 Krystal single orders we track come in at or under 500 calories, and the most protein in a complete Krystal meal under 500 is 16 g (A Chik and a water).
Three complete Krystal meals under 500 calories
Under 500, the most-protein meal is built on the Chik (400 cal), which leaves 100 calories for its sides and drink. One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water). The most protein and lightest meals are unchanged from under 400; the other uses the extra 100 calories.
Most protein
- Chik400 cal · 16g
- Water0 cal
400 of 500 cal · 16 g protein
What to say at the counter: “A Chik and a water — 400 cal, 16 g protein.”
Get it at the nearest Krystal →Most filling
- Double Krystal250 cal · 13g
- Fries (Small)220 cal · 2g
- Water0 cal
470 of 500 cal · 15 g protein
What to say at the counter: “A Double Krystal, a small order of Fries, and a water — 470 cal, 15 g protein.”
Get it at the nearest Krystal →Lightest
- Krystal150 cal · 7g
- Water0 cal
150 of 500 cal · 7 g protein
What to say at the counter: “A Krystal and a water — 150 cal, 7 g protein.”
Get it at the nearest Krystal →Build your own Krystal order under 500 calories → Swap any item, add a side, share the link.
Every Krystal order under 500 calories, ranked by protein
Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 500 is 330 calories and 9 of the 25 are entrées. Figures as Krystal published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Low Carb Scrambler with Bacon | 500 | 35g | 7.0g |
| 2 | Sunriser | 450 | 18g | 4.0g |
| 3 | Original Scrambler with Bacon | 330 | 16g | 4.8g |
| 4 | Chik | 400 | 16g | 4.0g |
| 5 | Spicy Chik | 400 | 16g | 4.0g |
| 6 | Double Krystal with Cheese | 300 | 15g | 5.0g |
| 7 | Double Krystal | 250 | 13g | 5.2g |
| 8 | Bacon, Egg & Cheese Biscuit | 430 | 13g | 3.0g |
| 9 | Bacon Cheese Krystal | 210 | 11g | 5.2g |
| 10 | Chili Cheese Pup | 250 | 11g | 4.4g |
| 11 | Cheese Krystal | 170 | 8g | 4.7g |
| 12 | Krystal | 150 | 7g | 4.7g |
| 13 | Classic Pup | 200 | 6g | 3.0g |
| 14 | Mini Waffles with Syrup (2) | 440 | 5g | 1.1g |
| 15 | Onion Rings (Large) | 490 | 5g | 1.0g |
| 16 | Side of Grits | 180 | 4g | 2.2g |
| 17 | Onion Rings (Medium) | 390 | 4g | 1.0g |
| 18 | Fries (Large) | 440 | 4g | 0.9g |
| 19 | Tots (Large) | 480 | 4g | 0.8g |
| 20 | Fries (Medium) | 300 | 3g | 1.0g |
| 21 | Biscuit | 330 | 3g | 0.9g |
| 22 | Tots (Medium) | 330 | 3g | 0.9g |
| 23 | Fries (Small) | 220 | 2g | 0.9g |
| 24 | Onion Rings (Small) | 240 | 2g | 0.8g |
| 25 | Tots (Small) | 260 | 2g | 0.8g |
What 500 calories buys at Krystal
Going from 400 to 500 calories adds 7 orders: Bacon, Egg & Cheese Biscuit (430), Fries (Large) (440), Mini Waffles with Syrup (2) (440), Sunriser (450), Tots (Large) (480), Onion Rings (Large) (490) and Low Carb Scrambler with Bacon (500).
What doesn't fit under 500
3 of 12 Krystal entrées are over 500 calories; the lightest of them, the Chipotle Patty Melt (limited time), misses by 20 calories at 520. With more room, see Krystal under 600. Tighter budget: Krystal under 400. Closest misses: Chipotle Patty Melt (limited time) (520).
Eat at Krystal without blowing your cap
MinMax finds the best Krystal meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Krystal
- Krystal calories & nutrition (61 items listed)
- Krystal under 300 calories (12 orders)
- Krystal under 400 calories (18 orders)
- Krystal under 600 calories (29 orders)
- Krystal calorie calculator (build an order under your cap)
Under 500 calories at other chains
The same cap at 3 Burgers chains, or the cross-chain pillar: fast food under 500 calories.