Runza Seed Oil Report Card
Based on our menu research, Runza cooks with: Soybean oil (frying); beef fat/tallow in sandwich filling (baked). Across the 87 menu items we analyzed, it averages 5.7g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
Safest Orders at Runza
| Pop (Soda) | 0.0g PUFA |
| Fresh-Brewed Iced Tea | 0.0g PUFA |
| Lemonade Refresher | 0.0g PUFA |
| Hiland Dairy Milk | 0.0g PUFA |
| Aquafina Bottled Water | 0.0g PUFA |
What to Avoid at Runza
| Chicken Strips 4-piece | 18.0g PUFA |
| Hand-Sliced Onion Rings - Large | 15.0g PUFA |
| Chicken Strips Kids Meal | 15.0g PUFA |
| Chicken Bacon Ranch Salad | 14.0g PUFA |
| Saucy Popcorn Chicken | 13.0g PUFA |
Frequently asked
Does Runza use seed oils?
Based on our menu research, Runza cooks with: Soybean oil (frying); beef fat/tallow in sandwich filling (baked). Across the 87 menu items we analyzed, it averages 5.7g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Runza cook with?
Our research indicates: Soybean oil (frying); beef fat/tallow in sandwich filling (baked). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Runza use beef tallow?
Yes, at least for some items. Our research indicates: Soybean oil (frying); beef fat/tallow in sandwich filling (baked). Beef tallow is far lower in PUFA than seed oils.
Is Runza seed oil free?
No. Our research indicates Runza cooks with Soybean oil (frying); beef fat/tallow in sandwich filling (baked), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Runza?
Pop (Soda) is the lowest-PUFA item we analyzed at Runza, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Runza?
Chicken Strips 4-piece is the highest-PUFA item we analyzed at Runza, at an estimated 18.0g 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
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See where Runza lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch.