Mellow Mushroom Seed Oil Report Card
Based on our menu research, Mellow Mushroom cooks with: soybean oil. Across the 151 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 Mellow Mushroom fry in? The full answer
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Safest Orders at Mellow Mushroom
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: Cheese Pizza (2 slices, 10"), 1.6g total
| Item | PUFA |
|---|---|
| Cheese Pizza (2 slices, 10") | 1.6g |
| House Salad (Lil) | 2.0g |
| Greek Salad (Lil) | 2.0g |
| MYO Pizza – Veggie Build (2 slices, 10") | 3.0g |
| Caesar Salad (Lil) | 3.0g |
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Build my orderWhat to Avoid at Mellow Mushroom
| Item | PUFA |
|---|---|
| Avocado Hoagie (Whole) | 35.8g |
| Italian Hoagie (Whole) | 30.8g |
| Caesar Dressing | 30.2g |
| Esperanza Dressing | 29.5g |
| Oil & Vinegar Dressing | 26.6g |
Every Mellow Mushroom item, ranked
All 151 items we have for Mellow Mushroom, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Pretzel Bites (6 pc) | 0.0g |
| Pretzel Bites | 0.0g |
| Fountain Drink | 0.0g |
| Red Bull | 0.0g |
| Draft Beer | 0.0g |
| 1% Chocolate Milk | 0.1g |
| 2% Milk | 0.2g |
| Hummus Dip | 0.7g |
| Marinara Sauce | 1.0g |
| Spicy Beer Cheese Dip | 1.0g |
| Beer Cheese Dip | 1.0g |
| Cheese Pizza (2 slices, 10") | 1.6g |
| Garlic Bread | 2.0g |
| Cheesecake Slice | 2.0g |
| Buffalo Sauce | 2.0g |
| House Salad (Lil) | 2.0g |
| Greek Salad (Lil) | 2.0g |
| MYO Pizza – Veggie Build (2 slices, 10") | 3.0g |
| Chocolate Lava Cake | 3.0g |
| Caesar Salad (Lil) | 3.0g |
| Kids Pretzel Dippers | 3.0g |
| House Salad (Regular) | 3.1g |
| Kids French Bread Pizza (Cheese) | 3.3g |
| Gluten-Free Chocolate Brownie | 3.4g |
| Red, White & Blue Pizza (2 slices, 10") | 4.0g |
| Calzone (cheese & veggie) | 4.0g |
| Cheese Mellow Rollz | 4.0g |
| Greek Salad (Regular) | 4.0g |
| Kids Cheese Pizza | 4.0g |
| Kids Mac & Cheese | 4.0g |
| Pepperoni Pizza (2 slices, 10") | 4.3g |
| Sugar Cookie | 4.3g |
| Works Pizza (2 slices, 10") | 5.0g |
| MYO Pizza – Meat Build (2 slices, 10") | 5.0g |
| Chips & Hummus | 5.0g |
| Spinach Salad | 5.0g |
| Stromboli | 5.0g |
| Pepperoni Mellow Rollz | 5.0g |
| Cheese Pizza (Small) | 5.0g |
| Build Your Own Pizza (Small) | 5.0g |
| Tempeh Hoagie (Half) | 5.0g |
| Caesar Salad (Regular) | 5.0g |
| Kids French Bread Pizza (Pepperoni) | 5.0g |
| Kids Meatball & Mozzarella Stacks | 5.0g |
| Parmesan Pretzels (Half) | 5.5g |
| Cheese Bread | 5.9g |
| Holy Shiitake Pie (2 slices, 10") | 6.0g |
| Calzone (meat lovers) | 6.0g |
| Veg Out Pizza (Small) | 6.0g |
| Great White Pizza (Small) | 6.0g |
| Pepperoni Pizza (Small) | 6.0g |
| Meatball Hoagie (Half) | 6.3g |
| Mary Jane's Triple Chocolate Brownie | 6.3g |
| Asian Crunch Salad | 6.3g |
| Time for a Sundae with Sugar Cookie | 6.3g |
| Kosmic Karma Pizza (Small) | 7.0g |
| Holy Shiitake Pie (Small) | 7.0g |
| Pacific Rim Pizza (Small) | 7.0g |
| Maui Wowie Pizza (Small) | 7.0g |
| Merry Prankster Pizza (Small) | 7.0g |
| Triple Chocolate Chunk Cookie | 7.0g |
| Pacific Rim Pizza (2 slices, 10") | 7.5g |
| Ranch Dressing | 7.5g |
| Mighty Meaty Pizza (2 slices, 10") | 7.6g |
| Time for a Sundae with Brownie | 7.6g |
| Kids Tots (4 oz) | 7.9g |
| Creamy Asian Dressing | 7.9g |
| Buffalo Chicken Pizza (Small) | 8.0g |
| Funky Q Chicken Pizza (Small) | 8.0g |
| Super Pepperoni Pizza (Small) | 8.0g |
| All-American Smashburger | 8.0g |
| Meatball Trio | 8.4g |
| Kids Naked Boneless Wings (4 pc) | 8.7g |
| Mozzarella Sticks (5 pc) | 9.0g |
| Mighty Meaty Pizza (Small) | 9.0g |
| The Steakhouse Pizza (Small) | 9.0g |
| Cheese Pizza (Medium) | 9.0g |
| House Special Pizza (2 slices, 10") | 9.1g |
| Time for a Sundae with Triple Chocolate Chunk Cookie | 9.1g |
| Chicken & Cheese Hoagie (Half) | 9.2g |
| Kosmic Karma Pizza (2 slices, 10") | 9.4g |
| Pretzel, Butter and Salt (Half) | 9.9g |
| Traditional Wings (6 pc) | 10.0g |
| Boneless Wings (5 pc) | 10.0g |
| House Special Pizza (Small) | 10.0g |
| Cheese Calzone | 10.1g |
| Veggie Calzone | 10.1g |
| Blue Cheese Dipping Sauce | 10.3g |
| Parmesan Pretzels (Whole) | 11.0g |
| Pepperoni Pizza (Medium) | 11.0g |
| Meat Luver Calzone | 11.0g |
| Apple Harvest Salad | 11.3g |
| Traditional Wings (5 pc) | 11.6g |
| Meatball Hoagie (Whole) | 11.9g |
| Boneless Wings (6 pc) | 12.0g |
| Veg Out Pizza (Medium) | 12.0g |
| Great White Pizza (Medium) | 12.0g |
| Kids Tots (6 oz) | 12.0g |
| Steak & Cheese Hoagie (Half) | 12.2g |
| Ranch Dipping Sauce | 12.6g |
| Pacific Rim Pizza (Medium) | 13.0g |
| Maui Wowie Pizza (Medium) | 13.0g |
| Merry Prankster Pizza (Medium) | 13.0g |
| Cheese Pizza (Large) | 13.0g |
| Build Your Own Pizza (Large) | 13.0g |
| Elevated Cobb Salad | 13.4g |
| Kosmic Karma Pizza (Medium) | 14.0g |
| Holy Shiitake Pie (Medium) | 14.0g |
| Greek Feta Dressing | 14.4g |
| Spinach Artichoke Dip | 14.5g |
| Peanut Butter Cookie | 14.8g |
| Balsamic Vinaigrette | 14.8g |
| Buffalo Chicken Pizza (Medium) | 15.0g |
| Funky Q Chicken Pizza (Medium) | 15.0g |
| Steak Calzone | 15.6g |
| Italian Hoagie (Half) | 15.6g |
| Pepperoni Pizza (Large) | 16.0g |
| Mel's Classic Burger | 16.6g |
| Time for a Sundae with Peanut Butter Cookie | 16.8g |
| Mighty Meaty Pizza (Medium) | 17.0g |
| Veg Out Pizza (Large) | 17.0g |
| Great White Pizza (Large) | 17.0g |
| Chicken & Cheese Hoagie (Whole) | 17.3g |
| Boneless Wings (10 pc) | 18.0g |
| Pacific Rim Pizza (Large) | 18.0g |
| Maui Wowie Pizza (Large) | 18.0g |
| House Special Pizza (Medium) | 18.0g |
| Avocado Hoagie (Half) | 18.3g |
| Pretzel, Butter and Salt (Whole) | 18.6g |
| Kosmic Karma Pizza (Large) | 19.0g |
| Holy Shiitake Pie (Large) | 19.0g |
| California Club | 19.4g |
| Traditional Wings (10 pc) | 19.9g |
| Bruschetta | 19.9g |
| Traditional Wings (15 pc) | 20.0g |
| Super Pepperoni Pizza (Large) | 20.0g |
| Buffalo Chicken Pizza (Large) | 21.0g |
| Funky Q Chicken Pizza (Large) | 21.0g |
| Enlightened Spinach Salad (Regular) | 21.0g |
| Bleu Cheese Dressing | 21.5g |
| The Steakhouse Pizza (Large) | 22.0g |
| Ritz Burger | 22.9g |
| Mighty Meaty Pizza (Large) | 23.0g |
| House Special Pizza (Large) | 24.0g |
| Steak & Cheese Hoagie (Whole) | 25.5g |
| Boneless Wings (15 pc) | 26.0g |
| Oil & Vinegar Dressing | 26.6g |
| Esperanza Dressing | 29.5g |
| Caesar Dressing | 30.2g |
| Italian Hoagie (Whole) | 30.8g |
| Avocado Hoagie (Whole) | 35.8g |
Frequently asked
Does Mellow Mushroom use seed oils?
Based on our menu research, Mellow Mushroom cooks with: soybean oil. Across the 151 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 Mellow Mushroom cook with?
Our research indicates: soybean oil (wings fryer, dressings); olive oil (dough brush, finishing). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Mellow Mushroom use beef tallow?
No. Our research indicates Mellow Mushroom cooks with soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Mellow Mushroom seed oil free?
No. Our research indicates Mellow Mushroom 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 Mellow Mushroom?
Cheese Pizza (2 slices, 10") is the lowest-PUFA item we analyzed at Mellow Mushroom, at an estimated 1.6g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Mellow Mushroom?
Avocado Hoagie (Whole) is the highest-PUFA item we analyzed at Mellow Mushroom, at an estimated 35.8g 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.
Compare other chains
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See where Mellow Mushroom 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.