Cousins Subs Seed Oil Report Card
Based on our menu research, Cousins Subs cooks with: soybean and cottonseed oil. Across the 152 menu items we analyzed, it averages 7.8g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Cousins Subs fry in? The full answer
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Safest Orders at Cousins Subs
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.
| Item | PUFA |
|---|---|
| Turkey Breast in a Bowl | 0.3g |
| Veggie in a Bowl | 0.3g |
| Veggie Sub 7.5" | 0.4g |
| Club Sub in a Bowl | 0.8g |
| Provolone in a Bowl | 0.8g |
Build your Cousins Subs 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 Cousins Subs
| Item | PUFA |
|---|---|
| Tuna Sub 15" | 43.2g |
| Crispy Chicken Sub 15" | 38.8g |
| BLT Sub 15" | 38.4g |
| Chicken Cheddar Deluxe 15" | 37.4g |
| Italian Special 15" | 32.5g |
Every Cousins Subs item, ranked
All 152 items we have for Cousins Subs, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Milk | 0.0g |
| Fountain Drink | 0.0g |
| Iced Tea Bottled | 0.0g |
| Yellow Mustard | 0.0g |
| Brown Mustard | 0.0g |
| Coke (Regular) | 0.0g |
| Coke (Large) | 0.0g |
| Diet Coke (Regular) | 0.0g |
| Diet Coke (Large) | 0.0g |
| Cherry Coke (Regular) | 0.0g |
| Cherry Coke (Large) | 0.0g |
| Hi-C Fruit Punch (Regular) | 0.0g |
| Hi-C Fruit Punch (Large) | 0.0g |
| Hi-C Pink Lemonade (Regular) | 0.0g |
| Hi-C Pink Lemonade (Large) | 0.0g |
| Hi-C Orange (Regular) | 0.0g |
| Hi-C Orange (Large) | 0.0g |
| Mello Yello (Regular) | 0.0g |
| Mello Yello (Large) | 0.0g |
| Minute Maid Lemonade (Regular) | 0.0g |
| Minute Maid Lemonade (Large) | 0.0g |
| Fanta Orange (Regular) | 0.0g |
| Fanta Orange (Large) | 0.0g |
| Barq's Root Beer (Regular) | 0.0g |
| Barq's Root Beer (Large) | 0.0g |
| Sprite (Regular) | 0.0g |
| Sprite (Large) | 0.0g |
| Sprite Zero (Regular) | 0.0g |
| Sprite Zero (Large) | 0.0g |
| Turkey Breast in a Bowl | 0.3g |
| Veggie in a Bowl | 0.3g |
| Veggie Sub 7.5" | 0.4g |
| Vanilla Float Small | 0.4g |
| Chocolate Chip Cookie | 0.6g |
| Vanilla Float Regular | 0.6g |
| Kids Veggie Sub | 0.6g |
| Wisconsin Mac & Cheese (Cup) | 0.8g |
| Club Sub in a Bowl | 0.8g |
| Provolone in a Bowl | 0.8g |
| Veggie Sub 15" | 0.9g |
| Steak Cheese Steak 7.5" | 0.9g |
| Orange Dream Shake Small | 1.0g |
| Wisconsin Mac & Cheese Bowl | 1.1g |
| Chocolate Shake Small | 1.1g |
| Strawberry Shake Small | 1.1g |
| Mint Shake Small | 1.1g |
| Ham & Provolone in a Bowl | 1.2g |
| Vanilla Shake Small | 1.2g |
| Double Steak Cheese Steak | 1.6g |
| Double Steak Cheese Steak 7.5" | 1.6g |
| Chocolate Shake Regular | 1.7g |
| Mint Shake Regular | 1.7g |
| Chicken Cheese Steak in a Bowl | 1.7g |
| Steak Cheese Steak in a Bowl | 1.7g |
| Steak Cheese Steak 15" | 1.8g |
| Vanilla Shake Regular | 1.8g |
| Strawberry Shake Regular | 1.8g |
| Cheese Sauce (Side) | 1.8g |
| Orange Dream Shake Regular | 2.0g |
| White Chocolate Macadamia Cookie | 2.1g |
| Roast Beef & Cheddar in a Bowl | 2.1g |
| Chicken Cheese Steak 7.5" | 2.2g |
| Double Steak Cheese Steak in a Bowl | 2.6g |
| Genoa & Cheese in a Bowl | 2.9g |
| Chili Cup | 3.0g |
| Pepperoni Melt in a Bowl | 3.2g |
| Double Chicken Cheese Steak 7.5" | 3.4g |
| Steak Bacon Cheddar 7.5" | 3.5g |
| Broccoli Cheese Soup Cup | 3.9g |
| Chicken Bacon Cheddar 7.5" | 4.0g |
| Ranch Mini Crispy Chicken Wrap | 4.2g |
| Spicy Ranch Mini Crispy Chicken Wrap | 4.2g |
| Honey Mustard Mini Crispy Chicken Wrap | 4.2g |
| Chicken Cheese Steak 15" | 4.3g |
| Double Chicken Cheese Steak in a Bowl | 4.5g |
| Steak Bacon Cheddar in a Bowl | 4.8g |
| Chicken Cheddar Deluxe in a Bowl | 4.8g |
| Chili Bowl | 4.9g |
| Italian Special in a Bowl | 5.0g |
| Kids Meatball & Provolone Sub | 5.1g |
| Peanut Butter Cookie | 5.5g |
| Chicken Bacon Cheddar in a Bowl | 5.9g |
| Power Tuna Sub | 6.0g |
| Kids 2-Piece Crispy Chicken | 6.0g |
| Broccoli Cheese Soup Bowl | 6.3g |
| Steak Bacon Cheddar 15" | 7.0g |
| BLT in a Bowl | 7.0g |
| Kids Provolone Sub | 7.1g |
| French Fries (Regular) | 7.2g |
| Power Turkey Sub | 7.2g |
| Kids Turkey Breast Sub | 7.2g |
| Meatball & Provolone 7.5" | 7.5g |
| Chicken Philly in a Bowl | 7.5g |
| Steak Philly in a Bowl | 7.5g |
| Chicken Philly 7.5" | 7.9g |
| Steak Philly 7.5" | 7.9g |
| Hot Veggie in a Bowl | 7.9g |
| Crispy Chicken Sub in a Bowl | 8.0g |
| Kids Ham & Provolone Sub | 8.0g |
| Kids Club Sub | 8.0g |
| Chicken Bacon Cheddar 15" | 8.1g |
| Power Ham Sub | 8.2g |
| Power Club Sub | 8.2g |
| Hot Veggie Sub 7.5" | 8.3g |
| Cousins Chips (Sour Cream & Onion) | 8.4g |
| Cousins Chips (BBQ) | 8.4g |
| Crispy Chicken Tenders 3-piece | 9.0g |
| Cousins Chips | 9.0g |
| Wisconsin Chicken Cheese Steak in a Bowl | 9.9g |
| Wisconsin Cheese Steak in a Bowl | 9.9g |
| Wisconsin Chicken Cheese Steak 7.5" | 10.3g |
| Wisconsin Cheese Steak 7.5" | 10.3g |
| Kids Tuna Sub | 10.5g |
| Kids Salami & Provolone Sub | 10.9g |
| Meatball & Provolone in a Bowl | 11.1g |
| Wisconsin Cheese Curds (Regular) | 12.4g |
| Kids Italian Special Sub | 12.5g |
| Mayonnaise | 13.2g |
| Provolone Sub 7.5" | 14.1g |
| Pepperoni Melt 7.5" | 14.3g |
| Club Sub 7.5" | 14.4g |
| Ham & Provolone 7.5" | 14.4g |
| Crispy Chicken Tenders 5-piece | 14.4g |
| French Fries Large | 14.4g |
| Meatball & Provolone 15" | 15.0g |
| Turkey Breast 7.5" | 15.0g |
| Crispy Chicken Basket 3-piece with Fries | 15.2g |
| Chicken Philly 15" | 15.8g |
| Steak Philly 15" | 15.8g |
| Lobster Salad Sub | 16.0g |
| Roast Beef & Cheddar 7.5" | 16.0g |
| Genoa & Cheese Sub 7.5" | 16.0g |
| Italian Special 7.5" | 16.3g |
| Chicken Cheddar Deluxe 7.5" | 18.7g |
| Chili Cheese Fries | 19.1g |
| BLT Sub 7.5" | 19.2g |
| Crispy Chicken Sub 7.5" | 19.4g |
| Tuna in a Bowl | 20.4g |
| Wisconsin Chicken Cheese Steak 15" | 20.6g |
| Wisconsin Cheese Steak 15" | 20.6g |
| Tuna Sub 7.5" | 21.6g |
| Wisconsin Cheese Curds Large | 25.7g |
| Pepperoni Melt 15" | 28.5g |
| Club Sub 15" | 28.8g |
| Ham & Provolone 15" | 28.8g |
| Turkey Breast 15" | 30.0g |
| Roast Beef & Cheddar 15" | 32.0g |
| Italian Special 15" | 32.5g |
| Chicken Cheddar Deluxe 15" | 37.4g |
| BLT Sub 15" | 38.4g |
| Crispy Chicken Sub 15" | 38.8g |
| Tuna Sub 15" | 43.2g |
Frequently asked
Does Cousins Subs use seed oils?
Based on our menu research, Cousins Subs cooks with: soybean and cottonseed oil. Across the 152 menu items we analyzed, it averages 7.8g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Cousins Subs cook with?
Our research indicates: Soybean oil + cottonseed oil (fry oil); soybean oil (mayo). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Cousins Subs use beef tallow?
No. Our research indicates Cousins Subs cooks with soybean and cottonseed oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Cousins Subs seed oil free?
No. Our research indicates Cousins Subs cooks with soybean and cottonseed oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Cousins Subs?
Turkey Breast in a Bowl is the lowest-PUFA item we analyzed at Cousins Subs, at an estimated 0.3g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Cousins Subs?
Tuna Sub 15" is the highest-PUFA item we analyzed at Cousins Subs, at an estimated 43.2g 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.
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See where Cousins Subs 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.