Ben's Soft Pretzels Seed Oil Report Card
Based on our menu research, Ben's Soft Pretzels cooks with: butter-flavored topping is soybean-oil based (adds soy allergen, no dairy); pretzel dough is baked with no frying oil; pretzel dog uses beef/pork hot dog fat; Prizza/Pocket fillings use cheese (dairy fat) and cured meat fat. Across the 49 menu items we analyzed, it averages 3.4g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Ben's Soft Pretzels fry in? The full answer
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Safest Orders at Ben's Soft Pretzels
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: Original Jumbo Pretzel + Bottled Water, 1.2g total
| Item | PUFA |
|---|---|
| Original Jumbo Pretzel | 1.2g |
| Cinnamon and Sugar Pretzel | 1.2g |
| Garlic Pretzel | 1.2g |
| Parmesan Pretzel | 1.2g |
| Sour Cream and Onion Pretzel | 1.2g |
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Build my orderWhat to Avoid at Ben's Soft Pretzels
| Item | PUFA |
|---|---|
| Prizza | 14.0g |
| Ranch | 11.5g |
| Peanut Butter | 9.0g |
| 6 Pack Pretzel | 7.2g |
| Chicken Bacon Ranch Pocket | 7.0g |
Every Ben's Soft Pretzels item, ranked
All 49 items we have for Ben's Soft Pretzels, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Yellow Mustard | 0.0g |
| Bottled Water | 0.0g |
| Sweet Mustard | 0.0g |
| Caramel Sauce | 0.0g |
| Marinara Sauce | 0.0g |
| Fudge | 0.5g |
| Pretzel Stix (Each) | 0.6g |
| Spicy Mustard | 1.0g |
| Sriracha Cheese Dip | 1.0g |
| Garlic Dip | 1.0g |
| Cream Cheese | 1.0g |
| Original Jumbo Pretzel | 1.2g |
| Cinnamon and Sugar Pretzel | 1.2g |
| Garlic Pretzel | 1.2g |
| Parmesan Pretzel | 1.2g |
| Sour Cream and Onion Pretzel | 1.2g |
| Pretzel Bites | 1.2g |
| Pretzel Stix (3 Pack) | 1.2g |
| Vanilla Icing | 1.5g |
| Pretzel Stix 6 Pack | 1.8g |
| Original Pretzel Dog | 1.9g |
| Jalapeno Pretzel Dog | 1.9g |
| Nutella Dip | 2.0g |
| 3 Cheese Mini Pocket | 2.2g |
| Jalapeno and Cheese Pretzel | 2.5g |
| Ham and Cheese Pocket | 2.5g |
| Everything Pretzel | 3.0g |
| Dutch Almond Pretzel | 3.0g |
| Nacho Cheese | 3.0g |
| Cheddar Cheese | 3.0g |
| Turkey and Swiss Pocket | 3.6g |
| Everything Pretzel Dog | 4.0g |
| Pepperoni and Cheese Pretzel | 4.3g |
| Bacon and Cheese Pretzel | 5.0g |
| Pretzel Bites Jalapeno and Cheese | 5.0g |
| Hawaiian Pocket | 5.0g |
| Cheese Prizza | 5.0g |
| Pretzel Bites Pepperoni and Cheese | 6.0g |
| Meatball Pocket | 6.0g |
| Philly Cheesesteak Pocket | 6.0g |
| Pepperoni Prizza | 6.0g |
| Sausage Prizza | 6.0g |
| Italian Pocket | 6.1g |
| Chicken Bacon Ranch Pocket | 7.0g |
| Chicken Bacon Ranch Prizza | 7.0g |
| 6 Pack Pretzel | 7.2g |
| Peanut Butter | 9.0g |
| Ranch | 11.5g |
| Prizza | 14.0g |
Frequently asked
Does Ben's Soft Pretzels use seed oils?
Based on our menu research, Ben's Soft Pretzels cooks with: butter-flavored topping is soybean-oil based (adds soy allergen, no dairy); pretzel dough is baked with no frying oil; pretzel dog uses beef/pork hot dog fat; Prizza/Pocket fillings use cheese (dairy fat) and cured meat fat. Across the 49 menu items we analyzed, it averages 3.4g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Ben's Soft Pretzels cook with?
Our research indicates: butter-flavored topping is soybean-oil based (adds soy allergen, no dairy); pretzel dough is baked with no frying oil; pretzel dog uses beef/pork hot dog fat; Prizza/Pocket fillings use cheese (dairy fat) and cured meat fat. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Ben's Soft Pretzels use beef tallow?
No. Our research indicates Ben's Soft Pretzels cooks with butter-flavored topping is soybean-oil based (adds soy allergen, no dairy); pretzel dough is baked with no frying oil; pretzel dog uses beef/pork hot dog fat; Prizza/Pocket fillings use cheese (dairy fat) and cured meat fat, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Ben's Soft Pretzels seed oil free?
No. Our research indicates Ben's Soft Pretzels cooks with butter-flavored topping is soybean-oil based (adds soy allergen, no dairy); pretzel dough is baked with no frying oil; pretzel dog uses beef/pork hot dog fat; Prizza/Pocket fillings use cheese (dairy fat) and cured meat fat, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Ben's Soft Pretzels?
Philly Cheesesteak Pocket is the lowest-PUFA item we analyzed at Ben's Soft Pretzels, at an estimated 6.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Ben's Soft Pretzels?
Prizza is the highest-PUFA item we analyzed at Ben's Soft Pretzels, at an estimated 14.0g 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.
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See where Ben's Soft Pretzels 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.