Krystal Seed Oil Report Card
Based on our menu research, Krystal cooks with: soybean oil. Across the 103 menu items we analyzed, it averages 8.5g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Krystal fry in? The full answer
Eating at Krystal soon? Build your order in the app and see its seed oil total before you pay.
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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 |
| Double Krystal with Cheese | 2.6g |
| Chili Cheese Pup | 3.2g |
Build your Krystal order
Pick your meal, sides, sauces and drink in the app and see your seed oil total before you order. It logs to your day in one tap. Free on iPhone and Android.
Build my orderWhat to Avoid at Krystal
| Item | PUFA |
|---|---|
| 24 Krystals Sackful | 46.4g |
| 20pc Spicy Wings | 43.2g |
| 24 Cheese Krystals Sackful | 30.8g |
| 12 Krystals Sackful | 24.4g |
| 3 Egg Breakfast Plate (Toast, Sausage & Tots) | 22.3g |
Every Krystal item, ranked
All 103 items we have for Krystal, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Small Drink | 0.0g |
| Medium Drink | 0.0g |
| Large Drink | 0.0g |
| Fountain Drink | 0.0g |
| Sweet Baby Ray's BBQ Dipping Sauce | 0.0g |
| Sweet and Sour Dipping Sauce | 0.0g |
| Coffee | 0.0g |
| Simply Orange Juice | 0.0g |
| Milk | 0.0g |
| Coca-Cola ICEE (Small) | 0.0g |
| Coca-Cola ICEE (Medium) | 0.0g |
| Chocolate Sundae | 0.3g |
| Strawberry Sundae | 0.3g |
| Milkshake (Vanilla) | 0.8g |
| Milkshake (Chocolate) | 0.8g |
| Milkshake (Strawberry) | 0.8g |
| Cheese Krystal | 1.3g |
| Milkshake (Oreo) | 1.5g |
| Oreo Sundae | 1.5g |
| Original Krystal | 2.0g |
| Bacon Cheese Krystal | 2.3g |
| Side of Grits | 2.4g |
| Double Krystal with Cheese | 2.6g |
| Biscuit (Side) | 2.8g |
| Breakfast Krystal (1) | 3.0g |
| Apple Turnover | 3.0g |
| Cherry Turnover | 3.0g |
| Cinnamon Roll | 3.0g |
| Chili Cheese Pup | 3.2g |
| Classic Pup | 3.6g |
| Double Krystal | 3.9g |
| Milkshake (Reese's) | 3.9g |
| Sausage Egg & Cheese Krystal (1) | 4.0g |
| Small Chili | 4.0g |
| Bacon Cheese Pup | 4.0g |
| Grilled Chik | 4.0g |
| Glaze Bombs 4pc | 4.0g |
| Original Scrambler Bowl (Bacon) | 4.7g |
| Hash Browns | 5.0g |
| Chili Cheese Krystal | 5.0g |
| Corn Pup | 5.0g |
| Sausage Gravy Biscuit | 5.0g |
| Small Fries | 5.0g |
| Cheese Krystal 4-Pack | 5.2g |
| 6pc Nuggets | 5.7g |
| 2 PC Mini Waffles | 5.8g |
| Small Tots | 6.0g |
| Honey Mustard Dipping Sauce | 6.5g |
| Bacon Egg & Cheese Biscuit | 7.0g |
| Triple Krystal | 7.0g |
| Texas Toast Melt | 7.0g |
| Sausage Egg & Cheese Biscuit | 7.0g |
| Medium Fries | 7.0g |
| Ranch Dipping Sauce | 7.0g |
| Medium Tots | 7.3g |
| 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 |
| Bacon Patty Melt | 8.0g |
| Large Tots | 8.0g |
| Chik Biscuit | 8.3g |
| Spicy 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 |
| Bacon, Egg & Cheese Waffle Sandwich | 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 |
| Junkyard Tots | 14.8g |
| Maple Waffle Chik Sandwich | 15.0g |
| 3 Egg Breakfast Plate (Toast, Sausage & Grits) | 15.3g |
| Krystal Burger 8-Pack | 15.7g |
| Double Krystal 4-Pack | 15.7g |
| 12 Cheese Krystals Sackful | 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 |
| Sausage, Egg & Cheese Waffle Sandwich | 17.9g |
| 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 |
| 12 Krystals Sackful | 24.4g |
| 24 Cheese Krystals Sackful | 30.8g |
| 20pc Spicy Wings | 43.2g |
| 24 Krystals Sackful | 46.4g |
Frequently asked
Does Krystal use seed oils?
Based on our menu research, Krystal cooks with: soybean oil. Across the 103 menu items we analyzed, it averages 8.5g 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 oil, 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 oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Krystal?
Original Scrambler Bowl (Bacon) is the lowest-PUFA item we analyzed at Krystal, at an estimated 4.7g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Krystal?
24 Krystals Sackful is the highest-PUFA item we analyzed at Krystal, at an estimated 46.4g 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.