Krystal is a fast food restaurant chain known for its small, square hamburgers. The Original Krystal burger is one of their signature menu items. With its steamed bun, onions, pickle, and mustard, it’s a tasty but petite meal. However, even though it’s small, the Krystal burger still packs a caloric punch.
In this article, we’ll break down the nutrition facts and calories for a regular Krystal burger. We’ll look at the calories in the burger patty, bun, and toppings. We’ll also compare it to other popular fast food burgers so you can see how it stacks up. Whether you’re watching your waistline or just curious, read on to find out exactly how many calories are in a regular Krystal burger.
Calories in a Krystal Burger Patty
The patty is the main calorie source in any burger. For a regular Krystal burger, the patty contains the following nutrition information:
- Calories: 210
- Total Fat: 14g
- Saturated Fat: 5g
- Trans Fat: 1.5g
- Cholesterol: 40mg
- Sodium: 320mg
- Total Carbohydrates: 1g
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 12g
The 2 oz beef patty accounts for 210 of the calories in a regular Krystal burger. It also contains over half the recommended daily value of saturated fat and sodium. The protein content is decent at 12g, while carbs and fiber are negligible.
Overall, the burger patty packs a lot of calories and fat into a small package. The good news is that Krystal uses 100% beef with no fillers, additives, or preservatives. But the saturated fat and sodium content are high for such a petite patty.
Calories in a Krystal Burger Bun
In addition to the patty, the bun contributes significant calories and carbs to the Krystal burger. Here are its nutrition facts:
- Calories: 120
- Total Fat: 1g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 170mg
- Total Carbohydrates: 24g
- Dietary Fiber: 1g
- Sugars: 4g
- Protein: 3g
The small steamed bun adds 120 calories to the burger. Most of those calories come from the 24g of carbohydrates. It has a negligible amount of fat and protein. The bun also contains 7% of the recommended daily intake of fiber.
The Krystal burger bun is soft and fluffy with a signature sweet taste. While it adds useful carbs, this starchy contribution also hikes up the total calorie count significantly.
Calories in Krystal Burger Onions, Pickle, and Mustard
Beyond the patty and bun, a regular Krystal burger comes with a few basic toppings:
- Onions
- Pickle
- Mustard
These additions provide flavor but add minimal calories:
Onions: 5 calories
Pickle: 0 calories
Mustard: 0 calories
So the onions, pickle, and mustard combined contribute only about 5 calories to the total Krystal burger.
The onions provide trace nutrients like vitamin C, vitamin B6, and manganese. The pickle also adds a little sodium. And the mustard gives the burger a tangy zip.
But calorie-wise, these sparse toppings aren’t really significant. The patty and bun make up the bulk of calories in a Krystal burger.
Total Calories in a Regular Krystal Burger
Adding up the calories in each component gives us the total for a regular Krystal burger:
- Patty: 210 calories
- Bun: 120 calories
- Onions, pickle, mustard: 5 calories
- Total: 335 calories
So a regular Krystal burger contains 335 calories.
That’s a fairly high amount of calories for such a small burger. To put it in perspective, here is how it compares to other popular fast food burgers:
| Burger | Calories |
|---|---|
| Krystal Burger | 335 calories |
| McDonald’s Hamburger | 250 calories |
| Burger King Hamburger | 240 calories |
| Wendy’s Jr. Hamburger | 230 calories |
The Krystal burger has over 100 more calories than the unadorned burgers from McDonald’s, Burger King, and Wendy’s. It packs a lot of calories into its petite 2.5 inch square form.
Ways to Reduce Calories in a Krystal Burger
If you want to lighten up your Krystal burger, there are a few simple ways to reduce the calories:
- Order a Krystal Jr. which has a smaller 1.5 oz patty and lower calorie bun.
- Skip the bun and order a lettuce wrap instead.
- Ask for no mustard and no onions to remove those calories.
- Order a veggie burger patty instead of beef.
- Request extra pickles which are very low calorie.
- Opt for mustard instead of mayo-based sauces.
- Drink water or unsweetened tea rather than sugary soda.
Making these simple swaps can save you 70-150 calories compared to a regular Krystal burger. While not exactly diet food, it’s possible to enjoy these tasty little burgers relatively guilt-free.
Health Impact of Krystal Burgers
While Krystal burgers taste great, should you be eating them on a regular basis? Here is a look at some of the health impacts:
Sodium – Each Krystal burger contains over 500mg sodium, which is 21% of the daily recommended limit. Too much sodium can increase blood pressure and risk of heart disease.
Saturated Fat – With 6g saturated fat per burger, a Krystal burger exceeds the recommended daily limit of 5-6g. Too much saturated fat raises bad LDL cholesterol and increases risk of cardiovascular disease.
Calories – At 335 calories, a single Krystal burger makes up 16% of a standard 2000 calorie diet. The high calorie density can easily cause weight gain if consuming them regularly.
Processed Meat – Multiple studies link consumption of processed red meat to increased risk of cancer and mortality. The beef patties used in Krystal burgers qualify as processed meat.
Nutrition – Beyond protein, Krystal burgers lack beneficial nutrients. The vitamins and minerals are negligible compared to healthier fast food options like salads.
Overall, Krystal burgers are best enjoyed occasionally rather than regularly. While delicious, their high sodium, saturated fat, and calories can negatively impact health if you eat them too often.
Conclusion
A regular Krystal burger packs a caloric punch, containing 335 calories in a petite package. The 2 oz beef patty and soft steam bun provide the bulk of calories, while toppings add just a few extra.
Although small, Krystal burgers contain over 100 more calories than a standard hamburger from McDonald’s or Burger King. They’re also high in sodium and saturated fat if eaten frequently.
To lighten up your Krystal burger, opt for size downgrades, skip the bun and condiments, or choose lower calorie substitutes. This allows you to still enjoy the tasty little burgers without going overboard on calories or sodium.
But for optimal health, Krystal burgers and other processed red meat should be limited in the diet. While an occasional indulgence won’t hurt, making them a regular habit can increase risk of obesity, heart disease, cancer, and mortality.
So next time you visit Krystal, feel confident knowing how many calories are in a regular burger. Enjoy your food, but consume these high-calorie burgers in moderation as part of an overall balanced diet.
