Krystal Seed Oil Report Card
Based on our menu research, Krystal cooks with: soybean. Across the 77 menu items we analyzed, it averages 8.0g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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Safest Orders at Krystal
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: Cheese Krystal + Iced Tea, 1.3g total
| Item | PUFA |
|---|---|
| Cheese Krystal | 1.3g |
| Original Krystal | 2.0g |
| Bacon Cheese Krystal | 2.3g |
| Apple Turnover | 3.0g |
| Cherry Turnover | 3.0g |
What to Avoid at Krystal
| Item | PUFA |
|---|---|
| 3 Egg Breakfast Plate (Toast, Sausage & Tots) | 22.3g |
| 10pc Spicy Wings | 21.6g |
| Onion Rings (Large) | 21.0g |
| Classic Patty Melt | 20.0g |
| 20pc Nuggets | 18.7g |
Every Krystal item, ranked
All 77 items we have for Krystal, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Large Drink | 0.0g |
| Small Drink | 0.0g |
| Fountain Drink | 0.0g |
| Medium Drink | 0.0g |
| Sweet and Sour Dipping Sauce | 0.0g |
| Sweet Baby Ray's BBQ Dipping Sauce | 0.0g |
| Milkshake (Vanilla) | 0.8g |
| Milkshake (Chocolate) | 0.8g |
| Cheese Krystal | 1.3g |
| Original Krystal | 2.0g |
| Bacon Cheese Krystal | 2.3g |
| Breakfast Krystal (1) | 3.0g |
| Cinnamon Roll | 3.0g |
| Apple Turnover | 3.0g |
| Cherry Turnover | 3.0g |
| Chili Cheese Pup | 3.2g |
| Classic Pup | 3.6g |
| Double Krystal | 3.9g |
| Sausage Egg & Cheese Krystal (1) | 4.0g |
| Small Chili | 4.0g |
| Grilled Chik | 4.0g |
| Bacon Cheese Pup | 4.0g |
| Glaze Bombs 4pc | 4.0g |
| Original Scrambler Bowl (Bacon) | 4.7g |
| Hash Browns | 5.0g |
| Small Fries | 5.0g |
| Corn Pup | 5.0g |
| Sausage Gravy Biscuit | 5.0g |
| Chili Cheese Krystal | 5.0g |
| Cheese Krystal 4-Pack | 5.2g |
| 6pc Nuggets | 5.7g |
| Small Tots | 6.0g |
| Honey Mustard Dipping Sauce | 6.5g |
| Bacon Egg & Cheese Biscuit | 7.0g |
| Medium Fries | 7.0g |
| Texas Toast Melt | 7.0g |
| Sausage Egg & Cheese Biscuit | 7.0g |
| Triple Krystal | 7.0g |
| Ranch Dipping Sauce | 7.0g |
| Spicy Chik | 7.6g |
| Classic Chik | 7.6g |
| Low-Carb Scrambler (Bacon) | 7.6g |
| 3 Egg Breakfast Plate (Biscuit, Bacon & Grits) | 7.8g |
| Krystal Burger 4-Pack | 7.9g |
| Large Tots | 8.0g |
| Bacon Patty Melt | 8.0g |
| Chik Biscuit | 8.3g |
| Chik Deluxe | 9.0g |
| Chili Tots | 9.0g |
| Glaze Bombs 10pc | 9.0g |
| Bacon Cheese Krystal 4-Pack | 9.1g |
| 10pc Nuggets | 9.4g |
| 3 Egg Breakfast Plate (Toast, Bacon & Grits) | 9.8g |
| Large Fries | 10.0g |
| Sunriser | 10.0g |
| Onion Rings (Small) | 10.0g |
| Original Scrambler Bowl (Sausage) | 10.2g |
| Chipotle Patty Melt | 10.3g |
| 5pc Spicy Wings | 10.9g |
| 3 Egg Breakfast Plate (Biscuit, Bacon & Tots) | 11.5g |
| Chili Cheese Fries | 12.0g |
| 3 Egg Breakfast Plate (Biscuit, Sausage & Grits) | 12.0g |
| Junkyard Fries | 13.0g |
| Corn Pup 4-Pack | 14.0g |
| 8pc Boneless Wings | 14.0g |
| 3 Egg Breakfast Plate (Toast, Sausage & Grits) | 15.3g |
| Krystal Burger 8-Pack | 15.7g |
| Double Krystal 4-Pack | 15.7g |
| 3 Egg Breakfast Plate (Biscuit, Sausage & Tots) | 15.8g |
| 3 Egg Breakfast Plate (Toast, Bacon & Tots) | 16.8g |
| Onion Rings (Medium) | 17.0g |
| Low-Carb Scrambler (Sausage) | 18.6g |
| 20pc Nuggets | 18.7g |
| Classic Patty Melt | 20.0g |
| Onion Rings (Large) | 21.0g |
| 10pc Spicy Wings | 21.6g |
| 3 Egg Breakfast Plate (Toast, Sausage & Tots) | 22.3g |
Frequently asked
Does Krystal use seed oils?
Based on our menu research, Krystal cooks with: soybean. Across the 77 menu items we analyzed, it averages 8.0g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Krystal cook with?
Our research indicates: soybean. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Krystal use beef tallow?
No. Our research indicates Krystal cooks with soybean, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Krystal seed oil free?
No. Our research indicates Krystal cooks with soybean, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Krystal?
Cheese Krystal is the lowest-PUFA item we analyzed at Krystal, at an estimated 1.3g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Krystal?
3 Egg Breakfast Plate (Toast, Sausage & Tots) is the highest-PUFA item we analyzed at Krystal, at an estimated 22.3g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
Compare other chains
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See where Krystal lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.