Kwik Trip Seed Oil Report Card
Based on our menu research, Kwik Trip cooks with: soybean oil. Across the 334 menu items we analyzed, it averages 6.9g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Kwik Trip fry in? The full answer
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Safest Orders at Kwik Trip
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 |
|---|---|
| Plain Bagel | 0.6g |
| Asiago Cheese Bagel | 0.8g |
| Cinnamon Crunch Bagel | 0.8g |
| Blueberry Bagel | 0.9g |
| Ham & American Swiss Flatbread | 1.5g |
Build your Kwik Trip 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 Kwik Trip
| Item | PUFA |
|---|---|
| 2 Piece Fish Basket | 45.0g |
| Fried Garlic Parmesan Boneless Chicken Wings | 42.2g |
| Breakfast Platter Long Haul Hash browns | 34.4g |
| Breakfast Platters 5 oz Steak & Eggs | 32.1g |
| 8-Piece Bone-In Fried Chicken | 29.2g |
Every Kwik Trip item, ranked
All 334 items we have for Kwik Trip, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Cold Brew Coffee | 0.0g |
| Fountain Drink | 0.0g |
| BBQ Sauce Cup | 0.0g |
| Buffalo Sauce Heinz Cup | 0.0g |
| Strawberry Smoothie (20 fl oz) | 0.0g |
| Mango Passion Fruit Smoothie (20 fl oz) | 0.0g |
| Mixed Berry Smoothie (12 fl oz) | 0.0g |
| Strawberry Smoothie (12 fl oz) | 0.0g |
| Mango Passion Fruit Smoothie (16 fl oz) | 0.0g |
| Strawberry Smoothie (16 fl oz) | 0.0g |
| Mango Passion Fruit Smoothie (12 fl oz) | 0.0g |
| Mixed Berry Smoothie (16 fl oz) | 0.0g |
| Mixed Berry Smoothie (20 fl oz) | 0.0g |
| Hot Chocolate (16 fl oz) | 0.1g |
| Hot Chocolate (20 fl oz) | 0.1g |
| Hot Chocolate (24 fl oz) | 0.1g |
| Cappuccino (12 fl oz) | 0.1g |
| Cappuccino (16 fl oz) | 0.1g |
| Hot Chocolate (12 fl oz) | 0.1g |
| Italian Toast with Butter | 0.5g |
| Plain Bagel | 0.6g |
| Marinara Sauce Heinz Cup | 0.6g |
| Asiago Cheese Bagel | 0.8g |
| Cinnamon Crunch Bagel | 0.8g |
| Blueberry Bagel | 0.9g |
| Buttered Bagel | 1.0g |
| Kwik Sides, Mashed Potatoes | 1.2g |
| Southwest Chicken Egg Roll | 1.2g |
| Cracked Wheat Toast with Butter | 1.3g |
| English Muffin with Butter | 1.3g |
| Multi Grain Toast with Butter | 1.3g |
| Rye Toast with Butter | 1.3g |
| Texas Toast with Butter | 1.3g |
| Cranberry White Chip Cookie | 1.4g |
| Ham & American Swiss Flatbread | 1.5g |
| Kwik Sides, Macaroni & Cheese | 1.6g |
| Kwik Sides, Mashed Potatoes & Gravy | 1.6g |
| Frosted Sugar Cookie | 1.6g |
| KT Kitchens Fried Chicken Wing | 1.7g |
| Honey Wheat Toast with Butter | 1.7g |
| Philly Steak Melt | 1.8g |
| Take It Cheesy Pothole Pizza, 1/6 Pizza | 1.8g |
| Raisin Oatmeal Cookie | 1.8g |
| Everything Bagel | 2.0g |
| Banana Cake Bar (Unfrosted) | 2.0g |
| Sourdough Toast with Butter | 2.0g |
| Traditional Crust Cheese Pizza Slice | 2.1g |
| Hash Brown Stick | 2.1g |
| Traditional Crust Bacon Cheeseburger Pizza Slice | 2.1g |
| Chicken & Vegetable Egg Roll | 2.1g |
| Croissant | 2.1g |
| Oatmeal | 2.1g |
| Oatmeal With Brown Sugar | 2.1g |
| Button Cookie | 2.2g |
| Chocolate Chip Cookie | 2.2g |
| Macadamia Nut Cookie | 2.2g |
| Sugared Molasses Cookie | 2.2g |
| Ham, Egg & Cheese English Muffin | 2.4g |
| Chewy Butterscotch Cookie | 2.4g |
| Banana Cake Bar With Chocolate Flavored Icing | 2.4g |
| Chicken Rice Salsa Burrito | 2.5g |
| Chipotle Chicken Burrito | 2.5g |
| Chicken Chile Verde Tornado | 2.5g |
| Ranchero Beef Steak & Cheese Tornado | 2.5g |
| Traditional Crust Fiesta Cheesy Chicken Pizza Slice | 2.5g |
| Regular Hot Dog | 2.7g |
| Buffalo Chicken Egg Roll | 2.7g |
| Cocoa Mint Cookie | 2.7g |
| Lemon Cookie | 2.7g |
| Cheesy Burger Tornado | 2.8g |
| Cheesy Pepper Jack Tornado | 2.8g |
| Ham & American Swiss Croissant | 2.8g |
| Traditional Crust Chicken Carbonara Pizza Slice | 2.8g |
| Traditional Crust Firehouse Pizza Slice | 2.8g |
| Traditional Crust Pepperoni Pizza Slice | 2.9g |
| KT Kitchens Fried Chicken Drumstick | 2.9g |
| Southwest Egg Roll | 2.9g |
| Egg & Cheese Biscuit | 3.0g |
| Tornado (Taco) | 3.0g |
| Polish Sausage Roller | 3.0g |
| Banana Nut Muffin | 3.0g |
| Steak Ranchero Burrito | 3.0g |
| Nacho Cheese and Chicken Tornado | 3.0g |
| Spicy Chipotle Chicken Tornado | 3.0g |
| Grilled Cheese | 3.0g |
| Bacon, Egg & Cheese Croissant | 3.1g |
| Traditional Crust Mediterranean Pizza Slice | 3.2g |
| Chunka Lunka Chocolate Chunk Cookie | 3.2g |
| Cookies & Creme Cookie | 3.2g |
| Salted Caramel Cookie | 3.2g |
| Banana Cake Bar with Maple Cream Frosting | 3.2g |
| Apple Pie Pocket | 3.3g |
| Bacon & Cheddar Loaded Potato Skins Tornado | 3.3g |
| Cheesy Bacon Loaded Potato Tornado | 3.3g |
| Pep Rally Pothole Pizza, 1/6 Pizza | 3.3g |
| Strawberry Cheesecake Crown | 3.3g |
| Cheese & Pepperoni Tornado | 3.5g |
| Beef & Bean Burrito | 3.5g |
| Sausage & Pepperoni Burrito | 3.5g |
| Traditional Crust Sausage Pizza Slice | 3.6g |
| Ham, Egg & Cheese Croissant | 3.6g |
| Fish Sandwich with Cheese | 3.6g |
| Traditional Crust Supreme Pizza Slice | 3.6g |
| Philly Cheese Steak Egg Roll | 3.6g |
| Cranberry Orange Fritter | 3.6g |
| French Toast Fritter | 3.6g |
| Traditional Crust Tailgater Pizza Slice | 3.7g |
| Wood Fired Crust Meaty Italian Pizza Slice | 3.7g |
| Sausage & French Toast Tornado | 3.9g |
| Cherry Turnover With Classic White Icing | 3.9g |
| Breakfast Sausage Biscuit | 4.0g |
| Bacon Egg & Cheese Biscuit | 4.0g |
| Banana Bread Slice | 4.0g |
| Egg White, Ham & Cheese Muffin | 4.0g |
| Meatloaf (Take Home) | 4.0g |
| BBQ Ribs (Take Home) | 4.0g |
| Traditional Crust Sausage & Pepperoni Pizza Slice | 4.0g |
| Apple Fritter | 4.0g |
| American Fries | 4.0g |
| Hash Browns | 4.0g |
| Chipotle Sauce | 4.2g |
| Sausage, Egg & Cheese Tornado | 4.2g |
| Cheeseburger | 4.3g |
| Mike's Hot Honey Flavored RollerBite | 4.3g |
| Jalapeño Cheddar Bites | 4.3g |
| Kitchen Sink Pothole Pizza, 1/6 Pizza | 4.4g |
| Traditional Crust Four Meat Pizza Slice | 4.4g |
| Chocolate Twist | 4.4g |
| Giddy Up Pothole Pizza | 4.4g |
| Buffalo-Style Chicken RollerBite | 4.5g |
| Garlic Parmesan Rollerbite | 4.5g |
| Blueberry Fritter | 4.5g |
| Blueberry Lemonade Fritter | 4.5g |
| Cherry Fritter | 4.5g |
| Mixed Berry Fritter | 4.5g |
| Club Rollerbite | 4.6g |
| Monterey Jack Chicken RollerBite | 4.6g |
| Pork & Vegetable Egg Roll | 4.6g |
| Western Omelet Bagel Sandwich | 4.7g |
| Brisket Burrito | 4.7g |
| Banana Cake Bar With Cinnamon Roll Frosting | 4.7g |
| Morning Scramble Pothole Pizza | 4.7g |
| Glazer | 4.8g |
| Glazer Donut with Chocolate Flavored Drizzle | 4.8g |
| Glazer Donut with Maple Flavored Drizzle | 4.8g |
| Pink Lemonade Dunker | 4.8g |
| Angus Beef Frank | 4.8g |
| Traditional Crust oKToberfest Pizza Slice | 4.8g |
| Meatball & Pepperoni Stromboli | 4.8g |
| Blueberry Cake Donut | 4.8g |
| Strawberries N' Cream Cake Donut | 4.8g |
| Cherry Dunker | 4.8g |
| Lemon Dunker | 4.8g |
| Chocolate Cupcakes | 4.8g |
| Chicken Sandwich with Cheese | 4.9g |
| Banana Dunker | 4.9g |
| Creme Dream Dunker | 4.9g |
| Brownie Cookie | 4.9g |
| Sausage Egg & Cheese Croissant | 5.0g |
| Thin Crust Cheese Pizza | 5.0g |
| Macaroni and Cheese (Take Home) | 5.0g |
| Spaghetti and Meatballs (Take Home) | 5.0g |
| Beef Stroganoff (Take Home) | 5.0g |
| Vanilla Cupcakes | 5.0g |
| Sausage Breakfast Burrito | 5.1g |
| Potato Bacon Breakfast Burrito | 5.1g |
| Cinnamon Cinnsations Cinnamon Roll | 5.1g |
| Ballpark Beef Hot Dog | 5.2g |
| Sausage Palooza Pothole Pizza, 1/6 Pizza | 5.2g |
| Whole Grain Maple Flavored Pancake Wrap | 5.3g |
| Tex-Mex Burrito | 5.4g |
| Raspberry Cheesecake Chimi | 5.4g |
| Pork Rib Sandwich with BBQ Sauce | 5.5g |
| Raspberry Dunker | 5.5g |
| Blueberry Dunker | 5.5g |
| Breakfast Scrambler RollerBite | 5.5g |
| Traditional Crust Buffalo Chicken Pizza Slice | 5.5g |
| Chocolate Dunker | 5.5g |
| SPAM®wich Classic Brunch | 5.6g |
| KT Kitchens Fried Chicken Thigh | 5.6g |
| Classic Cake Donut | 5.6g |
| Cherry Cake Donut | 5.6g |
| Devil's Food Cake Donut | 5.6g |
| Pumpkin Cake Donut | 5.6g |
| Red Velvet Cake Donut | 5.6g |
| Bratwurst | 5.9g |
| SPAM®wich Western Omelette | 5.9g |
| Maple Pecan Plait | 5.9g |
| Italian Sub | 6.0g |
| Glazed Cake Donut | 6.0g |
| Thin Crust Pepperoni Pizza | 6.0g |
| Fettuccine Alfredo (Take Home) | 6.0g |
| Cheesy Chicken Casserole (Take Home) | 6.0g |
| Honey Battered Corn Dog | 6.0g |
| KT Kitchens Fried Chicken Breast | 6.2g |
| Apple Crisp Cake Donut | 6.2g |
| Classic Vanilla Dunker | 6.2g |
| Meat Sweats Pothole Pizza, 1/6 Pizza | 6.3g |
| Crispy Fried Chicken Sandwich | 6.4g |
| Chicken Enchiladas Burrito | 6.4g |
| New York-Style Crust Triple Pepperoni Pizza | 6.7g |
| Breakfast Sausage | 6.8g |
| Birthday Cake Blondie (unfrosted) | 6.8g |
| KT Kitchens Fried Chicken 2 Piece, Drumstick & Thigh | 6.9g |
| Cheddarwurst | 6.9g |
| Confetti Cake Donut, Plain | 6.9g |
| Chicken & Bacon Sub | 7.0g |
| Pepperjack'd Ham & Egg Flatbread | 7.0g |
| Pepperjack'd Western Omelet Flatbread | 7.0g |
| Angus Cheeseburger | 7.0g |
| Spicy Chicken Penne (Take Home) | 7.0g |
| Chicken Enchilada Bowl (Take Home) | 7.0g |
| Birthday Cake Blondie with Classic White Icing | 7.0g |
| Sausage, Egg & Cheese English Muffin | 7.1g |
| Western Omelette Croissant with Cheese | 7.1g |
| Croissant Crust Breakfast Pizza Slice | 7.1g |
| Potato Wedges | 7.2g |
| Mushroom & Swiss Burger | 7.2g |
| Birthday Cake Blondie with Classic White Icing and Spinkles | 7.2g |
| Griddle Pancakes | 7.4g |
| KT Kitchens Fried Chicken 2 Piece, Breast & Wing | 7.5g |
| Sausage, Egg & Cheese Biscuit | 7.6g |
| Key Lime Bismark With Powdered Sugar | 7.6g |
| Mountain Dew Dunker | 7.6g |
| Salted Caramel Dunker | 7.6g |
| Pepper Jack'd Breakfast Burger | 7.7g |
| Bacon Mac & Cheese Bites | 7.8g |
| Cheese Filled Breadsticks | 7.8g |
| KT Kitchens Fried Chicken Tender Wrap | 7.8g |
| KT Kitchens Fried Pepper Jack'd Chicken Tender Wrap | 7.8g |
| Birthday Cake Blondie with Cinnamon Roll Frosting | 7.8g |
| Double Cheeseburger | 8.0g |
| Broccoli Cheddar Bacon Bites | 8.1g |
| Raspberry Bar with Classic White Icing & Sprinkles | 8.2g |
| Ring Donut with Chocolate Flavored Icing | 8.3g |
| Jelly Bismark With Powdered Sugar | 8.3g |
| Lemon Bismark Powdered Sugar | 8.3g |
| Blueberry Flavored Bismark With Powdered Sugar | 8.3g |
| Quarter Pound Burger & American Cheese Pretzel Bun | 8.5g |
| PepperJack'd Crispy Chicken Sandwich | 8.6g |
| Raspberry Bar with Classic White Icing | 8.6g |
| Quarter Pound Cheeseburger | 8.7g |
| Carrot Cake With Maple Cream Frosting | 8.9g |
| Brownie With Chocolate Flavored Icing and Sprinkles | 8.9g |
| Corn Nuggets | 8.9g |
| Angus Bacon Cheeseburger | 9.0g |
| Pepperjack'd Quarter Pound Burger on Pretzel Bun | 9.0g |
| Tartar Sauce | 9.0g |
| Spicy Chicken Sandwich with Cheese | 9.0g |
| Custard Bismark With Chocolate Flavored Icing | 9.0g |
| Chocolate Bavarian Bismark with Chocolate Icing | 9.0g |
| Danish-Style Cream Cheese Bismark With Classic White Icing | 9.0g |
| Brownie (Unfrosted) | 9.0g |
| Carrot Cake With Cinnamon Roll Frosting | 9.3g |
| Hand Battered Fish Sandwich With Cheese | 9.4g |
| Griddle Double Up French toast | 9.4g |
| Lemon Cake Bar (Unfrosted) | 9.5g |
| Lemon Cake Bar With Classic White Drizzle | 9.5g |
| Lemon Cake Bar With Powdered Sugar | 9.5g |
| Fried BBQ Boneless Chicken Wings | 9.5g |
| Fried Sweet & Spicy Boneless Chicken Wings | 9.5g |
| KT Kitchens Fried Chicken & Gravy Bowl With Mashed Potatoes | 9.6g |
| Long John With Chocolate Flavored Icing | 9.7g |
| Raspberry Bar with Cinnamon Roll Frosting | 9.7g |
| Brownie With Chocolate Flavored Icing | 9.8g |
| Brownie With Chocolate Flavored Icing and Classic White Drizzle | 9.8g |
| Brownie With Chocolate Flavored Icing and Maple Flavored Drizzle | 9.8g |
| Sausage Patty | 9.8g |
| Boneless Wings (4 piece) | 10.0g |
| Pepper Jack'd Patty Melt | 10.1g |
| Smokin' Sweet Sauce & Dip Cup | 10.2g |
| Hand Battered Fish Sandwich No Cheese | 10.2g |
| Patty Melt | 10.3g |
| Lemon Cake Bar With Classic White Icing | 10.3g |
| Lemon Cake Bar With Cinnamon Roll Frosting | 10.5g |
| Kid's Pancake With Sausage Links | 10.5g |
| 3 Meat Breakfast Sandwich | 10.6g |
| Nachos: Chips with Cheese | 10.9g |
| Brownie With Chocolate Flavored Icing and Peanut Butter Cups | 10.9g |
| Onion Rings | 11.0g |
| Pepper Jack'd Chicken Quesadilla | 11.0g |
| Pumpkin Bar With Cinnamon Roll Frosting | 11.3g |
| Pumpkin Bar With Maple Cream Frosting | 11.3g |
| Chicken Quesadilla | 11.4g |
| Blueberry Muffin | 11.6g |
| Toasted Four Cheese Ravioli | 11.7g |
| Blueberry Lemon Muffin | 11.8g |
| Cranberry Orange Muffin | 11.8g |
| Fried Chicken & Waffle Sandwich | 12.0g |
| Caramel Butterscotch Muffin | 12.1g |
| Raspberry White Chocolate Chip Muffin | 12.1g |
| Chicken Pot Pie | 12.2g |
| Banana Chocolate Chip Muffin | 12.4g |
| Pumpkin White Chocolate Chip Muffin | 12.4g |
| Chocolate Chip Muffin | 12.5g |
| Cheese Curds | 12.6g |
| French Toast Muffin | 12.8g |
| Key Lime Muffin | 12.8g |
| Creme Filled Long John With Chocolate Flavored Icing | 13.1g |
| Persian With Cinnamon Roll Frosting | 13.1g |
| Double Chocolate Chip Muffin | 13.2g |
| Brownie With Chocolate Flavored Icing and Cookies n Cream | 13.3g |
| Sausage & American Cheese Maple Waffle Sandwich | 13.4g |
| Bacon Double Cheeseburger | 13.4g |
| Buttery Cinnamon Muffin | 13.6g |
| KT Kitchens Fried Kwik Snack | 13.6g |
| Ranch Sauce Cup | 13.8g |
| Sausage, Egg & Cheese Maple Waffle Sandwich | 13.8g |
| oKToberfest Brat Burger | 14.2g |
| Lemon Poppy Seed Muffin | 14.3g |
| Pumpkin Muffin | 14.3g |
| Wedges | 14.4g |
| Omelette Veggie | 14.9g |
| Chicken Nuggets | 14.9g |
| Brownie With Chocolate Flavored Icing and Peanuts | 15.2g |
| Fried Buffalo Boneless Chicken Wings | 15.6g |
| Traditional Crust Cheese Pizza | 16.4g |
| Griddle Double Up Pancakes With Bacon & Eggs | 17.2g |
| Boneless Wings (8 piece) | 18.0g |
| KT Kitchens Fried Chicken Tenders, 3 Piece | 18.6g |
| Classic Breakfast Ham Skillet | 19.6g |
| Chicken Salad Sandwich | 19.8g |
| French Fries | 21.1g |
| Brats and Kraut | 21.9g |
| Traditional Crust Pepperoni Pizza | 22.9g |
| Homestyle Roasted Chicken | 27.0g |
| 2 Egg, Sausage Patty, Hash Browns | 28.2g |
| Classic Breakfast Farmer's Skillet Toast | 28.6g |
| Chicken Strips & Ranch | 28.7g |
| 8-Piece Bone-In Fried Chicken | 29.2g |
| Breakfast Platters 5 oz Steak & Eggs | 32.1g |
| Breakfast Platter Long Haul Hash browns | 34.4g |
| Fried Garlic Parmesan Boneless Chicken Wings | 42.2g |
| 2 Piece Fish Basket | 45.0g |
Frequently asked
Does Kwik Trip use seed oils?
Based on our menu research, Kwik Trip cooks with: soybean oil. Across the 334 menu items we analyzed, it averages 6.9g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Kwik Trip cook with?
Our research indicates: Soybean oil in the fryers. The chain's own per-item ingredient statements on its branded Nutritionix portal (Last Updated 09/02/2026) name soybean and nothing else: the fish is "Fried In Soybean Oil, Hydrogenated Soybean Oil With TBHQ", hydrogenated soybean oil is in the chicken marinade, and soybean oil is the first fat in the ranch, the tartar sauce and the Smokin' Sweet sauce. Corrected 2026-09-18 from "soybean/canola blend" because no canola is disclosed anywhere in those statements. Soybean shortening (baked goods); pork fat/tallow (roller grill); the hot chocolate creamer is hydrogenated coconut oil. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Kwik Trip use beef tallow?
Yes, at least for some items. Our research indicates: Soybean oil in the fryers. The chain's own per-item ingredient statements on its branded Nutritionix portal (Last Updated 09/02/2026) name soybean and nothing else: the fish is "Fried In Soybean Oil, Hydrogenated Soybean Oil With TBHQ", hydrogenated soybean oil is in the chicken marinade, and soybean oil is the first fat in the ranch, the tartar sauce and the Smokin' Sweet sauce. Corrected 2026-09-18 from "soybean/canola blend" because no canola is disclosed anywhere in those statements. Soybean shortening (baked goods); pork fat/tallow (roller grill); the hot chocolate creamer is hydrogenated coconut oil. Beef tallow is far lower in PUFA than seed oils.
Is Kwik Trip seed oil free?
No. Our research indicates Kwik Trip cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Kwik Trip?
Ham & American Swiss Flatbread is the lowest-PUFA item we analyzed at Kwik Trip, at an estimated 1.5g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Kwik Trip?
2 Piece Fish Basket is the highest-PUFA item we analyzed at Kwik Trip, at an estimated 45.0g 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. 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 Kwik Trip 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.