Red Lobster Canada Seed Oil Report Card
Based on our menu research, Red Lobster Canada cooks with: canola oil. Across the 159 menu items we analyzed, it averages 7.8g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
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Safest Orders at Red Lobster Canada
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: Mariner's Seafood Boil, Snow Crab + Sweet Iced Tea, 1.3g total
| Item | PUFA |
|---|---|
| Mariner's Seafood Boil, Snow Crab | 1.3g |
| Shrimp Cocktail | 1.3g |
| Live Maritime Lobster | 1.8g |
| Snow Crab Legs, 1/2 lb. | 1.8g |
| Grilled Tilapia (Lunch) | 2.8g |
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Build my orderWhat to Avoid at Red Lobster Canada
| Item | PUFA |
|---|---|
| Lemon Pepper Butter Sauce (Whole Seafood Boil) | 44.7g |
| OLD BAY & Butter Sauce (Whole Seafood Boil) | 42.7g |
| RL Signature Butter Sauce (Whole Seafood Boil) | 40.5g |
| Tartar Sauce (8 oz) | 38.4g |
| Admiral's Feast with fries | 37.1g |
Around the world: Red Lobster
Lemon Pepper Butter Sauce (Whole Seafood Boil) has 7.9g of PUFA in the US but 44.7g in Canada. Same chain.
We have Red Lobster in 2 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | Tartar Sauce (8 oz) | Hot Honey Butter Sauce (Whole Seafood Boil) | Lemon Pepper Butter Sauce (Whole Seafood Boil) | OLD BAY & Butter Sauce (Whole Seafood Boil) | RL Signature Butter Sauce (Whole Seafood Boil) | Kids' Crispy Chicken Tenders |
|---|---|---|---|---|---|---|---|
| Canada (this page) | canola oil | 38.4g | 22.3g | 44.7g | 42.7g | 40.5g | 11.5g |
| U.S. | soybean oil | 73.2g | 47.3g | 7.9g | 40.0g | 30.5g | 32.4g |
Items are matched by name, so portions and recipes can differ between countries. Values are estimated grams of seed-oil PUFA per item. Oil notes are as each country's chain discloses them.
Every Red Lobster Canada item, ranked
All 159 items we have for Red Lobster Canada, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Broccoli | 0.0g |
| Sweet Iced Tea | 0.0g |
| Boston Iced Tea (Mango) | 0.0g |
| Handcrafted Lemonade (Peach) | 0.0g |
| Kids' Apple Juice | 0.0g |
| Sprite | 0.0g |
| Hot Tea | 0.0g |
| Kids' Raspberry Lemonade | 0.0g |
| Handcrafted Lemonade (Classic) | 0.0g |
| Handcrafted Lemonade (Strawberry) | 0.0g |
| Kids' Orange Juice | 0.0g |
| Kids' Lemonade | 0.0g |
| Kids' Coastal Cooler (Sunset Strawberry Smoothie) | 0.0g |
| IBC Root Beer | 0.0g |
| Kids' Coastal Cooler (Raspberry Bay Smoothie) | 0.0g |
| Kids' Pineapple Juice | 0.0g |
| Coke | 0.0g |
| Kids' Coastal Cooler (Peachy Breezy Smoothie) | 0.0g |
| Diet Coke | 0.0g |
| Coastal Colada Mocktail | 0.0g |
| Kids' Orange Wedges | 0.0g |
| Kids' Cranberry Juice | 0.0g |
| Boston Iced Tea (Cranberry) | 0.0g |
| Strawberry Breeze Mocktail | 0.0g |
| Boston Iced Tea (Raspberry) | 0.0g |
| Coffee | 0.0g |
| Cocktail Sauce (cup) | 0.0g |
| Plum Sauce | 0.0g |
| Pina Colada Sauce (cup) | 0.1g |
| Kids' Chocolate Milk | 0.2g |
| Asparagus | 0.3g |
| Fruit Smoothie (Strawberry) | 0.3g |
| Fruit Smoothie (Peach) | 0.3g |
| Kids' Surf's Up Sundae | 0.3g |
| Kids' Milk 2% | 0.3g |
| Fruit Smoothie (Raspberry) | 0.3g |
| Marinara Sauce | 0.3g |
| Pina Colada Sauce (8 oz) | 0.4g |
| Cocktail Sauce (8 oz) | 0.6g |
| Rice | 0.9g |
| Baked Potato | 1.0g |
| Kids' Grilled Chicken | 1.0g |
| Cheddar Bay Biscuits (each) | 1.3g |
| Mariner's Seafood Boil, Snow Crab | 1.3g |
| Shrimp Cocktail | 1.3g |
| Kids' Grilled Shrimp | 1.3g |
| Champagne Vinaigrette Dressing | 1.3g |
| Mashed Potatoes | 1.4g |
| Green Beans | 1.6g |
| Live Maritime Lobster | 1.8g |
| Snow Crab Legs, 1/2 lb. | 1.8g |
| Simply Steamed Butter (Crab Your Way) | 1.8g |
| Key Lime Pie | 1.9g |
| Kids' Petite Maritime Lobster Tail | 1.9g |
| New England Clam Chowder (Cup) | 2.1g |
| Kids' Macaroni and Cheese | 2.2g |
| Lobster Pasta au Gratin | 2.7g |
| Lobster Bisque, Cup | 2.8g |
| Kids' Grilled Tilapia | 2.8g |
| Grilled Tilapia (Lunch) | 2.8g |
| Grilled Rainbow Trout | 3.0g |
| New England Clam Chowder (Bowl) | 3.0g |
| Bacon Mac & Cheese | 3.0g |
| 7 oz. Sirloin | 3.0g |
| Coleslaw | 3.2g |
| Grilled Chicken and Shrimp (Lunch) | 3.2g |
| Walt's Favourite Shrimp | 3.5g |
| Garlic Lover's 7 oz. Sirloin | 3.5g |
| Warm Apple Crostada | 3.5g |
| Surf & Turf - Maritime Lobster Tail & Sirloin with baked potato | 3.5g |
| Baked Potato, Lobster-Topped | 3.6g |
| Parmesan Crusted Chicken | 3.8g |
| Ranch Dressing | 3.9g |
| House Salad | 4.0g |
| Mashed Potatoes, Lobster-Topped | 4.0g |
| Strawberry Cheesecake Bliss | 4.4g |
| Cheddar Bay Biscuits (Half Dozen) | 4.6g |
| Crispy Brussels Sprouts | 4.7g |
| Seafood-Stuffed Mushrooms | 5.0g |
| Walt's Favourite Shrimp (Lunch) | 5.1g |
| Garlic Shrimp | 5.2g |
| Lobster Bisque, Bowl | 5.3g |
| Twin Maritime Tails | 5.3g |
| Shrimp Linguini Alfredo, lighter portion | 5.9g |
| Steak & Walt's Favourite Shrimp | 6.0g |
| Blue Cheese Dressing | 6.1g |
| Chesapeake Fries | 6.4g |
| Brownie Overboard | 6.4g |
| Crab & Shrimp Linguini Alfredo, lighter portion | 6.4g |
| Garlic Bread-Crusted Shrimp | 6.4g |
| Caesar Salad - Side | 6.5g |
| Lobster & Shrimp Linguini Alfredo, lighter portion | 6.6g |
| Kids' Caesar Salad | 6.7g |
| Cajun Chicken Linguini Alfredo, lighter portion | 6.9g |
| Classic Chicken Linguini Alfredo, lighter portion | 6.9g |
| Lobster Pizza | 7.0g |
| Kids' Golden-Fried Fish | 7.0g |
| Garlic Shrimp Flatbread | 7.3g |
| Escargot | 7.4g |
| Tartar Sauce (cup) | 7.4g |
| OLD BAY Garlic Shrimp | 7.6g |
| Kids' Popcorn Shrimp | 8.3g |
| Snow Crab, 1 lb. with crispy potatoes | 8.3g |
| Southwest Shrimp Bowl | 8.4g |
| Bairdi Crab, 1 lb. with crispy potatoes | 8.6g |
| Caesar Dressing | 8.6g |
| Island Coconut Shrimp (Lunch) | 8.7g |
| Shrimp Linguini Alfredo, full | 8.9g |
| Chicken Caesar Bowl | 9.0g |
| Lobster & Shrimp Linguini Alfredo, full | 9.2g |
| Tacos, Grilled Shrimp | 9.6g |
| Classic Chicken Linguini Alfredo, full | 9.6g |
| Tacos, Grilled Tilapia | 9.9g |
| Bacon-Wrapped Sea Scallops | 10.0g |
| Cajun Chicken Linguini Alfredo, full | 10.0g |
| Island Coconut Shrimp | 10.1g |
| Atlantic Salmon, Grilled | 10.3g |
| Garlic Shrimp (Lunch) | 10.3g |
| Crab Queso | 10.4g |
| Sailor's Seafood Boil | 10.9g |
| Mozzarella Cheesesticks | 10.9g |
| Hot Honey Butter Sauce (Crab Your Way) | 11.2g |
| Chocolate Wave | 11.5g |
| Bay Scallops, Fried (Lunch) | 11.5g |
| Kids' Crispy Chicken Tenders | 11.5g |
| Tilapia & Scallops | 11.6g |
| Crab & Shrimp Linguini Alfredo, full | 11.8g |
| Crab Lover's Duo | 11.8g |
| Roasted Garlic & Herb Butter Sauce (Crab Your Way) | 11.9g |
| White Wine & Garlic Mussels | 12.9g |
| Ultimate Feast with rice | 13.2g |
| Tacos, Crispy Shrimp | 14.1g |
| Popcorn Shrimp with fries (Lunch) | 14.7g |
| Cajun Style Butter Sauce (Crab Your Way) | 15.5g |
| Cheddar Bay Biscuits (One Dozen) | 15.8g |
| Grilled Chicken Sandwich with fries | 16.0g |
| Popcorn Shrimp | 16.3g |
| Cheeseburger with fries | 16.5g |
| Cheeseburger with bacon, fries | 17.6g |
| Grilled Lobster, Shrimp and Salmon with rice | 17.9g |
| Grilled Chicken Sandwich with bacon, fries | 18.6g |
| Sweet Chili Shrimp | 19.5g |
| RL Signature Butter Sauce (Crab Your Way) | 20.4g |
| Calamari | 21.1g |
| OLD BAY & Butter Sauce (Crab Your Way) | 21.7g |
| Hot Honey Butter Sauce (Whole Seafood Boil) | 22.3g |
| Lemon Pepper Butter Sauce (Crab Your Way) | 22.3g |
| Fish and Chips with coleslaw, lighter portion | 22.4g |
| Roasted Garlic & Herb Butter Sauce (Whole Seafood Boil) | 23.0g |
| Salmon New Orleans | 23.1g |
| Crispy Fish Sandwich with fries | 26.2g |
| Captain's Platter | 26.6g |
| Cajun Style Butter Sauce (Whole Seafood Boil) | 30.9g |
| Fish and Chips with fries and coleslaw, full | 31.0g |
| Admiral's Feast with fries | 37.1g |
| Tartar Sauce (8 oz) | 38.4g |
| RL Signature Butter Sauce (Whole Seafood Boil) | 40.5g |
| OLD BAY & Butter Sauce (Whole Seafood Boil) | 42.7g |
| Lemon Pepper Butter Sauce (Whole Seafood Boil) | 44.7g |
Frequently asked
Does Red Lobster Canada use seed oils?
Based on our menu research, Red Lobster Canada cooks with: canola oil. Across the 159 menu items we analyzed, it averages 7.8g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Red Lobster Canada cook with?
Our research indicates: canola oil blend (zero trans fat; Red Lobster switched all fryers to a canola oil blend chain-wide, Canadian locations mirror the US menu and kitchen standards). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Red Lobster Canada use beef tallow?
No. Our research indicates Red Lobster Canada cooks with canola oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Red Lobster Canada seed oil free?
No. Our research indicates Red Lobster Canada cooks with canola oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Red Lobster Canada?
House Salad is the lowest-PUFA item we analyzed at Red Lobster Canada, at an estimated 4.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Red Lobster Canada?
Lemon Pepper Butter Sauce (Whole Seafood Boil) is the highest-PUFA item we analyzed at Red Lobster Canada, at an estimated 44.7g 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 Red Lobster Canada 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.