How much seed oil is in H-E-B's food?
H-E-B averages an estimated 9.9g of seed oil PUFA per menu item, about 2.5 days of the 4g daily goal many people in the seed oil free community aim for, in one average item. Method and grade scale on the methodology page.
What H-E-B cooks with
Canola oil in the fryer for the wedge fries; soybean oil on the breaded chicken tenders and the wings. H-E-B's own Meal Simple product pages (heb.com, read 2026-10-21 as Internet Archive copies dated 2026-09-17 to 2026-09-29, because the live site blocks automated reading) list "Canola Clear Fry Oil (Canola Oil, TBHQ (Preservative), ...)" on the Seasoned Wedge Fries (Sold Hot), "Breading Set In: Vegetable Oil (Soybean Oil)" on the Chicken Tenders (Sold Hot), and "blanched in, vegetable oil (soybean oil)" on the Seasoned Chicken Wings (Sold Hot). Soybean oil and canola oil also run through most deli, sushi and hot bar ingredient statements (mayonnaise, sauces, dressings). H-E-B does not say in words which oil its store fryers or hot bar use for everything else, so the other fried items are estimated from their own ingredient statements.
The 10 highest seed oil items we measured
Estimated PUFA grams per listed serving, from published nutrition data and the disclosed or assumed cooking oil:
| Item | Est. PUFA |
|---|---|
| True Texas Potato Salad | 250.6g |
| True Texas Cole Slaw | 82g |
| Rotisserie Chicken Salad & Crackers | 64.8g |
| Boxed Lunch - Rotisserie Chicken Salad Croissant Sandwich | 39.7g |
| Rotisserie Chicken Salad Lettuce Wraps | 39.4g |
| Boxed Lunch - Cranberry Pecan Turkey Salad Sandwich | 38.1g |
| True Texas Mac and Cheese | 31.9g |
| Boxed Lunch - Uncured Ham & Swiss Croissant Sandwich | 25.1g |
| Boxed Lunch - Turkey & Muenster Cheese Croissant Sandwich | 25.1g |
| Snack Tray - Rotisserie Chicken Salad & Cheese | 24.7g |
If you end up here anyway
The lowest estimated seed oil orders we track at H-E-B:
| Item | Est. PUFA |
|---|---|
| Sushiya Tuna Nigiri Sushi | 0g |
| Sushiya Chicken Teriyaki & Rice Bowl (Sold Hot) | 0.8g |
| Ancho Butter Shrimp Fajita & Cilantro Lime Rice | 0.9g |
The fine print
These are estimates, not lab measurements, and preparation varies by location. Full detail for every item is on the H-E-B report card. See who else graded D or F on the F List, or the whole field on the Seed Oil Index.