Goodcents Seed Oil Report Card
Based on our menu research, Goodcents cooks with: canola oil (estimated). Across the 104 menu items we analyzed, it averages 10.5g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Goodcents fry in? The full answer
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Safest Orders at Goodcents
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: Turkey Sub 4-inch, 2.9g total
| Item | PUFA |
|---|---|
| Turkey Sub 4-inch | 2.9g |
| Oven-Roasted Chicken 4-inch | 2.9g |
| Penny Club 4-inch | 3.2g |
| Ham Sub 4-inch | 3.2g |
| Slow-Cooked Roast Beef 4-inch | 3.2g |
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Build my orderWhat to Avoid at Goodcents
| Item | PUFA |
|---|---|
| Tuna Salad Sub 16-inch | 40.6g |
| Pepperoni Sub 16-inch | 38.2g |
| Salami Sub 16-inch | 33.7g |
| Tuna Salad Sub 12-inch | 32.1g |
| Italian Sub 16-inch | 31.3g |
Every Goodcents item, ranked
All 104 items we have for Goodcents, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Chocolate Chip Cookie | 1.9g |
| Side of Meatballs | 2.0g |
| Ranch Dressing | 2.4g |
| Turkey Sub 4-inch | 2.9g |
| Oven-Roasted Chicken 4-inch | 2.9g |
| Marinara Pasta Side | 3.0g |
| Alfredo Pasta Side | 3.0g |
| Chips | 3.0g |
| Spicy Ranch Dressing | 3.0g |
| Penny Club 4-inch | 3.2g |
| Ham Sub 4-inch | 3.2g |
| Slow-Cooked Roast Beef 4-inch | 3.2g |
| Vegetarian Sub 4-inch | 3.2g |
| Oil | 3.2g |
| Ultimate Club 4-inch | 3.6g |
| #2 Centsable Sub 4-inch | 4.1g |
| Capicola Sub 4-inch | 4.1g |
| Oven-Roasted Chicken 6-inch | 4.5g |
| Penny Club 6-inch | 4.5g |
| Turkey Sub 6-inch | 4.5g |
| Slow-Cooked Roast Beef 6-inch | 4.5g |
| Vegetarian Sub 6-inch | 4.5g |
| Mayonnaise | 4.8g |
| Ham Sub 6-inch | 4.8g |
| Baked Alfredo Pasta | 5.0g |
| Baked Marinara Pasta | 5.0g |
| Bologna Sub 4-inch | 5.2g |
| #10 Meatball Hot Sub 8-inch | 5.2g |
| Ultimate Club 6-inch | 5.3g |
| Goodcents Original 4-inch | 5.5g |
| Baked Pasta with Meatballs | 6.0g |
| Baked Chicken Alfredo Pasta | 6.0g |
| Oven-Roasted Chicken (8") | 6.1g |
| Penny Club 8-inch | 6.1g |
| Turkey Sub 8-inch | 6.1g |
| Vegetarian Sub 8-inch | 6.1g |
| #2 Centsable Sub 6-inch | 6.2g |
| Slow-Cooked Roast Beef 8-inch | 6.4g |
| Ham Sub 8-inch | 6.7g |
| #11 Chipotle Cheesesteak Hot Sub 8-inch | 6.7g |
| #11 Chipotle Cheese Chicken Hot Sub 8-inch | 6.7g |
| #9 Buffalo Chicken Hot Sub 8-inch | 7.0g |
| Ultimate Club 8-inch | 7.4g |
| Italian Sub 4-inch | 7.9g |
| Bologna Sub 6-inch | 7.9g |
| Baked Buffalo Chicken Pasta | 8.0g |
| Capicola Sub 8-inch | 8.1g |
| #10 Meatball Hot Sub 12-inch | 8.3g |
| #2 Centsable Sub 8-inch | 8.6g |
| Salami Sub 4-inch | 8.6g |
| Goodcents Original 6-inch | 8.6g |
| Oven-Roasted Chicken 12-inch | 8.6g |
| #8 Chicken Bacon Ranch Hot Sub 8-inch | 8.7g |
| Turkey Sub 12-inch | 9.0g |
| Vegetarian Sub 12-inch | 9.0g |
| Peanut Butter Candy Cookie | 9.0g |
| Penny Club 12-inch | 9.3g |
| Slow-Cooked Roast Beef 12-inch | 9.3g |
| Pepperoni Sub 4-inch | 9.6g |
| Ham Sub 12-inch | 9.9g |
| #11 Chipotle Cheese Chicken Hot Sub 12-inch | 10.0g |
| Tuna Salad Sub 4-inch | 10.1g |
| #11 Chipotle Cheesesteak Hot Sub 12-inch | 10.1g |
| Bologna Sub 8-inch | 10.7g |
| Goodcents Original 8-inch | 10.7g |
| Ultimate Club 12-inch | 10.7g |
| #10 Meatball Hot Sub 16-inch | 10.8g |
| #9 Buffalo Chicken Hot Sub 12-inch | 11.0g |
| Oven-Roasted Chicken 16-inch | 11.8g |
| Turkey Sub 16-inch | 11.8g |
| #8 Chicken Bacon Ranch Hot Sub 12-inch | 12.1g |
| Capicola Sub 12-inch | 12.2g |
| Vegetarian Sub 16-inch | 12.2g |
| Penny Club 16-inch | 12.5g |
| Slow-Cooked Roast Beef 16-inch | 12.5g |
| #11 Chipotle Cheesesteak Hot Sub 16-inch | 12.6g |
| #2 Centsable Sub 12-inch | 12.7g |
| Italian Sub 6-inch | 12.7g |
| Salami Sub 6-inch | 12.7g |
| Ham Sub 16-inch | 13.1g |
| Pepperoni Sub 6-inch | 14.1g |
| #9 Buffalo Chicken Hot Sub 16-inch | 14.5g |
| #11 Chipotle Cheese Chicken Hot Sub 16-inch | 14.5g |
| Ultimate Club 16-inch | 14.8g |
| Italian Sub 8-inch | 15.8g |
| Bologna Sub 12-inch | 15.8g |
| Tuna Salad Sub 6-inch | 16.0g |
| #8 Chicken Bacon Ranch Hot Sub 16-inch | 16.6g |
| Salami Sub 8-inch | 16.9g |
| #2 Centsable Sub 16-inch | 16.9g |
| Goodcents Original 12-inch | 17.6g |
| Pepperoni Sub 8-inch | 18.9g |
| Tuna Salad Sub 8-inch | 20.3g |
| Bologna Sub 16-inch | 21.3g |
| Goodcents Original 16-inch | 21.3g |
| Italian Sub 12-inch | 23.4g |
| Salami Sub 12-inch | 25.1g |
| Pepperoni Sub 12-inch | 28.6g |
| Italian Sub 16-inch | 31.3g |
| Tuna Salad Sub 12-inch | 32.1g |
| Salami Sub 16-inch | 33.7g |
| Pepperoni Sub 16-inch | 38.2g |
| Tuna Salad Sub 16-inch | 40.6g |
Frequently asked
Does Goodcents use seed oils?
Based on our menu research, Goodcents cooks with: canola oil (estimated). Across the 104 menu items we analyzed, it averages 10.5g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Goodcents cook with?
Our research indicates: Canola-type oil, per the chain's own nutrition guide (Goodcents-Menu-Nutrition-Facts.pdf, June 2026): its 'Oil' add-on rows print a constant 7.1% saturated share (7 g/0.5 g, 14/1.0, 21/1.5, 28/2.0), which is canola (~7%), not the soybean (~15.6%) the earlier note assumed. The chain never names the oil, so this is a panel inference; soybean-oil mayonnaise on dressed subs; dairy fat for the baked pastas. Ordering site publishes calories only. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Goodcents use beef tallow?
No. Our research indicates Goodcents cooks with canola oil (estimated), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Goodcents seed oil free?
No. Our research indicates Goodcents cooks with canola oil (estimated), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Goodcents?
Turkey Sub 4-inch is the lowest-PUFA item we analyzed at Goodcents, at an estimated 2.9g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Goodcents?
Tuna Salad Sub 16-inch is the highest-PUFA item we analyzed at Goodcents, at an estimated 40.6g 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 Goodcents 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.