Chopt Seed Oil Report Card
Based on our menu research, Chopt cooks with: canola/soybean (most dressings); olive oil base in Greek vinaigrette. Across the 50 menu items we analyzed, it averages 8.0g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
Safest Orders at Chopt
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: Craft Your Own Salad + Open Water, 5.0g total
| Item | PUFA |
|---|---|
| Sea Salt Caramel (candy) | 1.0g |
| Craft Your Own Salad | 5.0g |
| Craft Your Own Warm Bowl | 5.0g |
| Kale Caesar Wrap | 7.0g |
| Mexican Caesar Wrap | 7.0g |
What to Avoid at Chopt
| Item | PUFA |
|---|---|
| Crispy Chicken Ranch Salad | 19.0g |
| Crispy Chicken Ranch Wrap | 19.0g |
| Classic Cobb Salad | 16.0g |
| Santa Fe Salad | 16.0g |
| Harvest Bowl | 16.0g |
Every Chopt item, ranked
All 50 items we have for Chopt, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Olipop Soda | 0.0g |
| Open Water | 0.0g |
| Kirra Black Tea | 0.0g |
| Coca-Cola | 0.0g |
| Sanpellegrino Sparkling Water | 0.0g |
| Spindrift Sparkling Water | 0.0g |
| Sea Salt Caramel (candy) | 1.0g |
| Miss Vickie's Chips | 3.0g |
| Greek Vinaigrette (2 tbsp) | 4.0g |
| Chopt Jr. Salad (kids) | 4.0g |
| Chopt Jr. Bowl (kids) | 4.0g |
| Chocolate Chip Cookie | 4.0g |
| Chocolate Brownie | 4.0g |
| Oatmeal Raisin Cookie | 4.0g |
| Honey Gochujang Vinaigrette (2 tbsp) | 5.0g |
| Craft Your Own Salad | 5.0g |
| Craft Your Own Warm Bowl | 5.0g |
| Kale Caesar Wrap | 7.0g |
| Mexican Caesar Wrap | 7.0g |
| The Chopt Greek Wrap | 7.0g |
| Sweet Apple Orchard Wrap | 7.0g |
| Shrimp Spring Roll Wrap | 7.0g |
| Craft Your Own Wrap | 7.0g |
| The Chopt Greek Salad | 8.0g |
| Creamy Caesar Dressing (2 tbsp) | 8.0g |
| Chicken Club Wrap | 8.0g |
| Chicken Tinga Wrap | 8.0g |
| Santa Fe Wrap | 8.0g |
| Mexican Caesar Dressing (2 tbsp) | 9.0g |
| Creamy Gochujang Dressing (2 tbsp) | 9.0g |
| Mexican Goddess Dressing (2 tbsp) | 9.0g |
| Korean Noodle Wrap | 9.0g |
| Southwest Steak Wrap | 9.0g |
| Mediterranean Hummus Bowl | 10.0g |
| Creamy Sesame Dressing (2 tbsp) | 10.0g |
| Classic Cobb Wrap | 10.0g |
| Shrimp Spring Roll Salad | 11.0g |
| Kimchi Salmon Bowl | 11.0g |
| Sweet Apple Orchard Salad | 12.0g |
| Salmon Avocado Bowl | 12.0g |
| Mexican Caesar Salad | 13.0g |
| Korean Noodle Salad | 13.0g |
| Kale Caesar Salad | 14.0g |
| Chicken Tinga Bowl | 14.0g |
| Southwest Steak Salad | 15.0g |
| Classic Cobb Salad | 16.0g |
| Santa Fe Salad | 16.0g |
| Harvest Bowl | 16.0g |
| Crispy Chicken Ranch Salad | 19.0g |
| Crispy Chicken Ranch Wrap | 19.0g |
Frequently asked
Does Chopt use seed oils?
Based on our menu research, Chopt cooks with: canola/soybean (most dressings); olive oil base in Greek vinaigrette. Across the 50 menu items we analyzed, it averages 8.0g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Chopt cook with?
Our research indicates: canola/soybean (most dressings); olive oil base in Greek vinaigrette. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Chopt use beef tallow?
No. Our research indicates Chopt cooks with canola/soybean (most dressings); olive oil base in Greek vinaigrette, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Chopt seed oil free?
No. Our research indicates Chopt cooks with canola/soybean (most dressings); olive oil base in Greek vinaigrette, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Chopt?
Sea Salt Caramel (candy) is the lowest-PUFA item we analyzed at Chopt, at an estimated 1.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Chopt?
Crispy Chicken Ranch Salad is the highest-PUFA item we analyzed at Chopt, at an estimated 19.0g 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.
Compare other chains
Chicken Salad Chick · Chili's · Chipotle · Chris Madrid's · Chronic Tacos · Chuck E. Cheese
See where Chopt 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.