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 154 menu items we analyzed, it averages 7.0g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
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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 Scallops + Steamed Rice, 3.0g total
| Item | PUFA |
|---|---|
| Ramune (Grape) | 0.0g |
| Strawberry Passion Delight | 0.0g |
| Mango Colada | 0.0g |
| Tuna Roll | 0.0g |
| Ramune (Lemon-Lime) | 0.0g |
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Build my orderWhat to Avoid at Benihana
| Item | PUFA |
|---|---|
| Sumo Roll | 44.0g |
| Chicken Wings (Black Pepper Teriyaki) | 42.0g |
| Lunch Boat (Filet Mignon) | 28.8g |
| Shrimp Tempura Appetizer | 28.0g |
| Lunch Boat (Salmon) | 27.0g |
Every Benihana item, ranked
All 154 items we have for Benihana, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Unsweetened Iced Tea | 0.0g |
| Steamed Rice | 0.0g |
| Snapper Nigiri (1 piece) | 0.0g |
| Ramune (Grape) | 0.0g |
| Tuna Sashimi (1 piece) | 0.0g |
| Coca-Cola | 0.0g |
| Dragon Juice | 0.0g |
| Orange Juice | 0.0g |
| Snapper Sashimi (1 piece) | 0.0g |
| Strawberry Passion Delight | 0.0g |
| Red Bull (Tropical) | 0.0g |
| Sprite | 0.0g |
| Dr Pepper | 0.0g |
| Octopus Nigiri (1 piece) | 0.0g |
| Shrimp Sashimi (1 piece) | 0.0g |
| Mango Colada | 0.0g |
| Tuna Roll | 0.0g |
| Octopus Sashimi (1 piece) | 0.0g |
| Diet Coke | 0.0g |
| Benihana Lemonade (Strawberry) | 0.0g |
| Red Flower Iced Tea | 0.0g |
| Cranberry Juice | 0.0g |
| Lemonade | 0.0g |
| Pineapple Juice | 0.0g |
| Kani Krabstick Sashimi (1 piece) | 0.0g |
| Shrimp Nigiri (1 piece) | 0.0g |
| Iced Green Tea | 0.0g |
| Benihana Lemonade (Passion Fruit) | 0.0g |
| Red Bull (Sugar Free) | 0.0g |
| Benihana Lemonade (Raspberry) | 0.0g |
| Ramune (Lemon-Lime) | 0.0g |
| Tuna Nigiri (1 piece) | 0.0g |
| Strawberry Mochi | 0.0g |
| Benihana Lemonade (Mango) | 0.0g |
| Ramune (Strawberry) | 0.0g |
| Red Bull (Original) | 0.0g |
| Apple Juice | 0.0g |
| Kani Krabstick Nigiri (1 piece) | 0.1g |
| Rainbow Sherbet | 0.1g |
| Green Tea Ice Cream | 0.2g |
| Milkshake (Strawberry) | 0.2g |
| Chocolate Ice Cream | 0.3g |
| Banana Berry Smoothie | 0.3g |
| Vanilla Ice Cream | 0.3g |
| Hibachi Vegetables (Onions & Zucchini) | 0.8g |
| Smoked Salmon Sashimi (1 piece) | 0.8g |
| Benihana Onion Soup | 0.8g |
| Miso Soup | 0.8g |
| Egg Tamago Sashimi (1 piece) | 0.8g |
| Egg Tamago Nigiri (1 piece) | 0.8g |
| Smoked Salmon Nigiri (1 piece) | 0.8g |
| Cucumber Roll | 0.8g |
| Salmon Nigiri (1 piece) | 1.5g |
| Salmon Sashimi (1 piece) | 1.5g |
| California Roll | 2.0g |
| Lunch Hibachi Scallops | 2.0g |
| Yellowtail Nigiri (1 piece) | 2.4g |
| Seaweed Salad | 2.4g |
| Yellowtail Sashimi (1 piece) | 2.4g |
| Yellowtail Roll | 2.5g |
| Lunch Hibachi Shrimp | 2.8g |
| Hibachi Scallops | 3.0g |
| Spicy Tuna Roll | 3.0g |
| Spicy Tuna Crispy Rice | 3.0g |
| Eel Nigiri (1 piece) | 3.0g |
| Eel Sashimi (1 piece) | 3.0g |
| White Noodles | 3.0g |
| Sashimi Sampler | 3.5g |
| Hibachi Shrimp | 4.0g |
| Salmon Roll | 4.0g |
| Milk 2% | 4.0g |
| Lunch Hibachi Steak | 4.0g |
| Lunch Steak Julienne | 4.0g |
| Sushi Sampler | 4.0g |
| Vegetable Roll | 4.5g |
| Colossal Shrimp | 4.5g |
| Hibachi Steak (NY Strip) | 5.0g |
| Shrimp Tempura Roll | 5.0g |
| Lunch Filet Mignon | 5.0g |
| Ocean Treasure | 5.0g |
| Vegetable Spring Roll | 5.0g |
| Milkshake (Cookies 'n Cream) | 5.0g |
| Edamame | 5.3g |
| Hibachi Filet Mignon | 5.5g |
| Avocado and Cucumber Roll | 5.6g |
| Lunch Hibachi Chicken | 6.0g |
| Spicy Chicken Gyoza Dumplings | 6.3g |
| Benihana Salad | 6.4g |
| Teriyaki Steak | 6.5g |
| Deluxe Treat | 6.5g |
| Land 'N Sea | 7.0g |
| Shrimp Lover's Roll | 7.0g |
| Spicy Salmon Roll | 7.2g |
| Splash 'N Meadow | 7.5g |
| Lunch Spicy Hibachi Chicken | 7.5g |
| Hibachi Chicken | 8.0g |
| Hibachi Chicken Fried Rice | 8.0g |
| Teriyaki Chicken | 8.0g |
| Samurai Treat | 8.0g |
| Lunch Sushi Combination | 8.0g |
| Philadelphia Roll | 8.0g |
| Surf Side | 8.0g |
| Sashimi Assortment | 8.0g |
| Nigiri Assortment | 8.0g |
| Hibachi Shrimp Fried Rice | 8.2g |
| Lunch Yakisoba Shrimp | 8.4g |
| Banana Tempura | 8.5g |
| Pork Gyoza Dumplings | 8.5g |
| Rocky's Choice | 8.5g |
| Ahi Tuna Poke | 8.8g |
| Eel Roll | 9.0g |
| Emperor's Feast | 9.0g |
| Yakisoba Shrimp | 9.0g |
| Benihana Trio | 9.5g |
| Lunch Yakisoba Steak | 9.6g |
| Hibachi Salmon | 10.0g |
| Lunch Yakisoba Chicken | 10.0g |
| Yakisoba Trio | 10.4g |
| Hibachi Chateaubriand | 10.5g |
| Benihana Delight | 10.5g |
| Spicy Hibachi Chicken | 10.5g |
| Yakisoba Steak | 10.6g |
| Chili Ponzu Yellowtail Roll | 11.0g |
| Spicy Hibachi Shrimp Fried Rice | 11.0g |
| Chili Ponzu Yellowtail | 11.0g |
| Hibachi Steak Fried Rice | 11.2g |
| Yakisoba Chicken | 11.2g |
| Hibachi Supreme | 11.5g |
| Spicy Hibachi Chicken Fried Rice | 12.0g |
| Sushi & Sashimi Combination | 12.8g |
| Spicy Edamame | 13.0g |
| Lobster Roll | 13.6g |
| Spicy Hibachi Steak Fried Rice | 13.6g |
| Las Vegas Roll | 14.0g |
| Alaskan Roll | 14.4g |
| Shrimp Crunchy Roll | 16.0g |
| Dragon Roll | 16.8g |
| Salmon Poke | 16.8g |
| Rainbow Roll | 16.8g |
| Salmon Avocado Roll | 16.8g |
| Seafood Diablo | 20.8g |
| Lunch Boat (Colossal Shrimp) | 24.7g |
| Hibachi Tuna Steak | 24.8g |
| Chicken Tenders | 24.8g |
| Lunch Boat (Steak Julienne) | 25.2g |
| Tuna Tartare | 25.6g |
| Salmon Carpaccio | 25.6g |
| Chili Shrimp Roll | 25.6g |
| Lunch Boat (Chicken) | 26.0g |
| Lunch Boat (Salmon) | 27.0g |
| Shrimp Tempura Appetizer | 28.0g |
| Lunch Boat (Filet Mignon) | 28.8g |
| Chicken Wings (Black Pepper Teriyaki) | 42.0g |
| Sumo Roll | 44.0g |
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 154 menu items we analyzed, it averages 7.0g 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?
Ramune (Grape) is the lowest-PUFA item we analyzed at Benihana, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Benihana?
Sumo Roll is the highest-PUFA item we analyzed at Benihana, at an estimated 44.0g 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.
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.