Benihana Seed Oil Report Card
Based on our menu research, Benihana cooks with: Safflower oil on the teppan grill for hibachi entrees, fried rice, and tempura frying (consistently reported by hibachi chefs and copycat-recipe sources, and tied to Benihana's safflower-flower name/logo; not explicitly named in Benihana's own nutrition PDFs), finished with a garlic-soy compound butter. Across the 19 menu items we analyzed, it averages 6.7g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
Safest Orders at Benihana
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: Hibachi Shrimp + Steamed Rice, 4.0g total
| California Roll | 2.0g PUFA |
| Spicy Tuna Roll | 3.0g PUFA |
| Hibachi Shrimp | 4.0g PUFA |
| Hibachi Scallops | 5.0g PUFA |
| Shrimp Tempura Roll | 5.0g PUFA |
What to Avoid at Benihana
| Shrimp Tempura Appetizer | 28.0g PUFA |
| Hibachi Chateaubriand | 14.0g PUFA |
| Hibachi Salmon | 10.0g PUFA |
| Banana Tempura | 10.0g PUFA |
| Pork Gyoza Dumplings | 9.0g PUFA |
Frequently asked
Does Benihana use seed oils?
Based on our menu research, Benihana cooks with: Safflower oil on the teppan grill for hibachi entrees, fried rice, and tempura frying (consistently reported by hibachi chefs and copycat-recipe sources, and tied to Benihana's safflower-flower name/logo; not explicitly named in Benihana's own nutrition PDFs), finished with a garlic-soy compound butter. Across the 19 menu items we analyzed, it averages 6.7g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Benihana cook with?
Our research indicates: Safflower oil on the teppan grill for hibachi entrees, fried rice, and tempura frying (consistently reported by hibachi chefs and copycat-recipe sources, and tied to Benihana's safflower-flower name/logo; not explicitly named in Benihana's own nutrition PDFs), finished with a garlic-soy compound butter. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Benihana use beef tallow?
No. Our research indicates Benihana cooks with Safflower oil on the teppan grill for hibachi entrees, fried rice, and tempura frying (consistently reported by hibachi chefs and copycat-recipe sources, and tied to Benihana's safflower-flower name/logo; not explicitly named in Benihana's own nutrition PDFs), finished with a garlic-soy compound butter, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Benihana seed oil free?
No. Our research indicates Benihana cooks with Safflower oil on the teppan grill for hibachi entrees, fried rice, and tempura frying (consistently reported by hibachi chefs and copycat-recipe sources, and tied to Benihana's safflower-flower name/logo; not explicitly named in Benihana's own nutrition PDFs), finished with a garlic-soy compound butter, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Benihana?
California Roll is the lowest-PUFA item we analyzed at Benihana, at an estimated 2.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Benihana?
Shrimp Tempura Appetizer is the highest-PUFA item we analyzed at Benihana, at an estimated 28.0g 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. Curious why people avoid them? Read the evidence.
Compare other chains
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See where Benihana 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.