Chopt Seed Oil Report Card
Based on our menu research, Chopt cooks with: canola/soybean (most dressings); olive oil base in Greek vinaigrette. Across the 50 menu items we analyzed, it averages 8.0g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
Safest Orders at Chopt
| Olipop Soda | 0.0g PUFA |
| Open Water | 0.0g PUFA |
| Kirra Black Tea | 0.0g PUFA |
| Coca-Cola | 0.0g PUFA |
| Sanpellegrino Sparkling Water | 0.0g PUFA |
What to Avoid at Chopt
| Crispy Chicken Ranch Salad | 19.0g PUFA |
| Crispy Chicken Ranch Wrap | 19.0g PUFA |
| Classic Cobb Salad | 16.0g PUFA |
| Santa Fe Salad | 16.0g PUFA |
| Harvest Bowl | 16.0g PUFA |
Frequently asked
Does Chopt use seed oils?
Based on our menu research, Chopt cooks with: canola/soybean (most dressings); olive oil base in Greek vinaigrette. Across the 50 menu items we analyzed, it averages 8.0g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Chopt cook with?
Our research indicates: canola/soybean (most dressings); olive oil base in Greek vinaigrette. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Chopt use beef tallow?
No. Our research indicates Chopt cooks with canola/soybean (most dressings); olive oil base in Greek vinaigrette, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Chopt seed oil free?
No. Our research indicates Chopt cooks with canola/soybean (most dressings); olive oil base in Greek vinaigrette, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Chopt?
Olipop Soda is the lowest-PUFA item we analyzed at Chopt, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Chopt?
Crispy Chicken Ranch Salad is the highest-PUFA item we analyzed at Chopt, at an estimated 19.0g 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. Curious why people avoid them? Read the evidence.
Compare other chains
Chicken Salad Chick · Chili's · Chipotle · Chronic Tacos · Chuck E. Cheese · Church's Texas Chicken
See where Chopt lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch.