Highest-Protein Meals at Krystal: Full Ranking (2026)

The highest-protein item at Krystal is 48 Krystals, with 301 g of protein and 6150 calories. The table below ranks the 30 highest-protein items on the US menu, with calories and protein per 100 calories so you can spot the most protein-efficient choices.

Highest-protein items at Krystal (US menu)

Ranked by grams of protein per item. The last column shows protein per 100 calories, a quick measure of protein efficiency:

#	Item	Protein (g)	Calories	Carbs (g)	Fat (g)	Protein per 100 cal
1	48 Krystals	301	6150	743	280	4.9
2	48 Boneless Wings w/ BBQ Sauce	223	4320	412	186	5.2
3	48 Boneless Wings w/ Buffalo Sauce	223	3880	280	198	5.7
4	48 Bone In Wings	216	4680	144	360	4.6
5	24 Krystals	151	3080	372	140	4.9
6	24 Boneless Wings w/ BBQ Sauce	112	2160	206	93	5.2
7	24 Boneless Wings w/ Buffalo Sauce	112	1940	140	99	5.8
8	24 Bone In Wings	108	2340	72	180	4.6
9	12 Krystals	75	1540	186	70	4.9
10	12 Boneless Wings w/ BBQ Sauce	56	1080	103	47	5.2
11	12 Boneless Wings w/ Buffalo Sauce	56	970	70	49	5.8
12	12 Bone In Wings	54	1170	36	90	4.6
13	2 Krystals & 6 Boneless Wings BBQ	42	920	100	39	4.6
14	2 Krystals & 6 Boneless Wings Buffalo	40	760	67	38	5.3
15	Double Angus Bacon & Cheese Krystal	37	680	40	42	5.4
16	6 Boneless Wings w/ BBQ Sauce	28	610	69	23	4.6
17	6 Boneless Wings w/ Buffalo Sauce	28	500	36	26	5.6
18	6 Wings	28	500	36	26	5.6
19	Junkyard Fries	28	800	42	59	3.5
20	Chili Cheese Fries	25	670	40	47	3.7
21	Angus Bacon & Cheese Krystal	23	450	40	23	5.1
22	3 Egg Breakfast w/ Bacon & Biscuit Only	23	480	29	30	4.8
23	Chili	23	460	25	29	5.0
24	3 Egg Breakfast w/ Bacon & Toast Only	22	330	16	19	6.7
25	Chocolate Shake, Large	20	910	161	24	2.2
26	Oreo Shake, Large	20	1010	159	33	2.0
27	3 Egg Breakfast w/ Sausage & Biscuit Only	20	520	28	36	3.8
28	3 Egg Breakfast w/ Sausage & Toast Only	20	370	16	24	5.4
29	Low Carb Scrambler Breakfast Bowl w/ Bacon	19	300	3	22	6.3
30	Vanilla Shake, Large	18	730	117	22	2.5

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Krystal, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What has the most protein at Krystal?

48 Krystals leads with 301 g of protein (6150 calories) on the US menu.

What is the most protein-efficient item at Krystal?

3 Egg Breakfast w/ Bacon & Toast Only gives about 6.7 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at Krystal?

Choose grilled over fried, add a plain protein, and skip high-calorie sauces and sides. The ranking above shows the highest-protein items to build around.

Summary

For protein at Krystal, 48 Krystals tops the list at 301 g. Log your meal in Nutrola to track protein and calories together.