White Spot Canada Seed Oil Report Card
Based on our menu research, White Spot Canada cooks with: canola oil. Across the 100 menu items we analyzed, it averages 10.1g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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Safest Orders at White Spot 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: Roast Turkey Dinner + The Spot's Side Salad + Coca-Cola, 6.4g total
| Item | PUFA |
|---|---|
| Coconut Prawns | 0.3g |
| Prawn Panang Curry | 0.5g |
| Veggie Beef Soup (Bowl) | 0.8g |
| Nat's Waffle | 1.3g |
| Buttermilk Pancakes | 1.6g |
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Build my orderWhat to Avoid at White Spot Canada
| Item | PUFA |
|---|---|
| Baby Back Ribs (Full Rack) | 51.8g |
| Chicken & Ribs | 43.6g |
| Southwest Chicken Salad | 41.7g |
| Crispy Tofu | 36.0g |
| Baby Back Ribs (Half Rack) | 32.3g |
Every White Spot Canada item, ranked
All 100 items we have for White Spot Canada, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Coca-Cola | 0.0g |
| Plum Sauce | 0.0g |
| Steamed Veg (kids) (Carrots) | 0.0g |
| Fresh Fruit | 0.1g |
| Steamed Veg (kids) (Broccoli) | 0.1g |
| Coconut Prawns | 0.3g |
| Shredded Hashbrowns | 0.4g |
| Prawn Panang Curry | 0.5g |
| Pirate Fish (kids) | 0.6g |
| Vanilla Milkshake (Small) | 0.8g |
| Chocolate Milkshake (Small) | 0.8g |
| Nat's Beef Dip | 0.8g |
| Veggie Beef Soup (Bowl) | 0.8g |
| Pirate Grilled Cheese (kids) | 0.9g |
| Nat's Waffle | 1.3g |
| Nat's Loaded Beef Dip | 1.4g |
| Vanilla Milkshake (Large) | 1.5g |
| Chocolate Milkshake (Large) | 1.5g |
| Buttermilk Pancakes | 1.6g |
| Side of Bacon | 2.1g |
| Pirate Mac & Cheese (kids) | 2.2g |
| Signature Fries (kids) | 2.2g |
| Raw Veggies & Dip (kids) | 2.3g |
| Berry Cheesecake | 2.5g |
| Chocolate Layer Cake | 3.0g |
| Mini Yorkies | 3.1g |
| The Hook with Bacon (kids) | 3.2g |
| The Spot's Side Salad | 3.2g |
| Roast Turkey Dinner | 3.2g |
| Teriyaki Chicken Rice Bowl | 3.3g |
| Chicken Tenders (kids) | 3.4g |
| Zoo Dip | 3.7g |
| Spaghetti Bolognese | 3.8g |
| Five Grain Oatmeal | 4.1g |
| Cheesy Bacon Perogies | 4.2g |
| Bacon & Creamy Dill Perogies | 4.6g |
| The Hook with Sausage (kids) | 4.7g |
| Classic Benedict | 5.3g |
| Charred Tomato & Garlic Prawn Spaghetti | 5.3g |
| French Fries | 5.4g |
| Coleslaw | 5.4g |
| Dippin' Chicken | 5.6g |
| Poutine | 6.7g |
| Toasted Shrimp Sandwich | 6.7g |
| Tuscan Chicken Pasta | 7.0g |
| Smashbrown Potatoes | 7.0g |
| Braised Beef Benny | 7.3g |
| The Spot's Green Salad (Chicken) | 7.4g |
| Chicken Quesadilla | 7.6g |
| Side of Sausage | 7.6g |
| Thai Chicken Salad | 7.8g |
| Legendary Veggie Burger | 8.0g |
| Chocolate Lava Cake | 8.0g |
| Cheesesteak Hash (No Toast) | 8.2g |
| Charred Tomato & Spinach Benedict | 8.7g |
| Spinach & Mushroom Fettuccine Alfredo (Chicken) | 8.9g |
| Buttermilk Chicken Cobb Salad | 9.0g |
| The Spot's Zoo Sticks | 9.0g |
| The Spot's Green Salad (Garlic Prawns) | 9.1g |
| Apple Pie | 9.4g |
| Crispy Chicken Sandwich | 10.0g |
| Peanut Butter & Fudge Brownie Cheesecake | 10.4g |
| Prawn & Avocado Bowl | 10.6g |
| Side Caesar Salad | 10.8g |
| Chicken Wings | 11.1g |
| Tartar Sauce | 12.0g |
| Honey Mustard | 12.0g |
| Chicken Parmesan | 12.0g |
| Onion Rings | 12.2g |
| Spinach & Mushroom Fettuccine Alfredo (Garlic Prawns) | 12.2g |
| Sweet Potato Fries | 12.2g |
| BC Sunny Start Breakfast | 12.4g |
| Brie & Mushroom Veggie Burger | 12.4g |
| Turkey Avocado Breakfast Wrap | 12.5g |
| The Spot's Green Salad (Salmon) | 12.8g |
| The Spot's Fish & Chips | 13.0g |
| Triple-O Sauce | 13.2g |
| Big Denver Omelette | 13.2g |
| Avocado Impossible Burger | 13.5g |
| Oven Roasted Salmon | 15.3g |
| Spinach & Mushroom Fettuccine Alfredo (Salmon) | 16.4g |
| Tex Mex Chicken Burger | 17.0g |
| BC Chicken Burger | 18.1g |
| Chicken, Broccoli & Cheese | 18.6g |
| Chipotle Mayo | 19.8g |
| Chicken Caesar Wrap | 20.4g |
| The Legendary Burger | 20.7g |
| Pirate Pak Hamburger (kids) | 20.7g |
| Caesar Salad | 22.2g |
| Pacific Northwest Salmon Burger | 22.8g |
| Monty Mushroom Burger | 23.4g |
| Double Double | 25.0g |
| Cajun Chicken | 25.1g |
| Bacon Cheddar Bigger Burger | 25.9g |
| The Clubhouse | 27.0g |
| Baby Back Ribs (Half Rack) | 32.3g |
| Crispy Tofu | 36.0g |
| Southwest Chicken Salad | 41.7g |
| Chicken & Ribs | 43.6g |
| Baby Back Ribs (Full Rack) | 51.8g |
Frequently asked
Does White Spot Canada use seed oils?
Based on our menu research, White Spot Canada cooks with: canola oil. Across the 100 menu items we analyzed, it averages 10.1g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does White Spot Canada cook with?
Our research indicates: Canola oil (fryer); White Spot was the first BC chain to switch to trans-fat-free frying oil (2007). Preparation can vary by location, so treat PUFA numbers as estimates.
Does White Spot Canada use beef tallow?
No. Our research indicates White Spot Canada cooks with canola oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is White Spot Canada seed oil free?
No. Our research indicates White Spot 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 White Spot Canada?
Veggie Beef Soup (Bowl) is the lowest-PUFA item we analyzed at White Spot Canada, at an estimated 0.8g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at White Spot Canada?
Baby Back Ribs (Full Rack) is the highest-PUFA item we analyzed at White Spot Canada, at an estimated 51.8g 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 White Spot 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.