Burger King Seed Oil Report Card
Based on our menu research, Burger King cooks with: vegetable oil blend — soybean and/or canola and/or corn/cottonseed (fries, shared fryers with chicken and onion rings). Across the 107 menu items we analyzed, it averages 8.6g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
Ask Burger King to drop seed oils
2 people have asked so far.
One tap, anonymous, no signup. We keep each chain's total public so the demand is impossible to ignore.
Safest Orders at Burger King
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: Burger Patty Only (No Bun) + BK Cafe Coffee, 1.1g total
| Item | PUFA |
|---|---|
| Small Orange Dreamsicle Freezee King | 0.0g |
| Medium Orange Dreamsicle Freezee King | 0.0g |
| Large Orange Dreamsicle Freezee King | 0.0g |
| Soft Serve Cup | 0.3g |
| Burger Patty Only (No Bun) | 1.1g |
What to Avoid at Burger King
| Item | PUFA |
|---|---|
| 20 Pc. Chicken Nuggets | 37.1g |
| 16 Pc. Crown Nuggets | 35.4g |
| Spicy Crispy Chicken Sandwich | 25.2g |
| Fiery Big Fish | 25.2g |
| Large Hash Browns | 24.4g |
Every Burger King item, ranked
All 107 items we have for Burger King, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Mott's Applesauce | 0.0g |
| BBQ Dipping Sauce | 0.0g |
| Sweet & Sour Dipping Sauce | 0.0g |
| Small Orange Dreamsicle Freezee King | 0.0g |
| Medium Orange Dreamsicle Freezee King | 0.0g |
| Large Orange Dreamsicle Freezee King | 0.0g |
| Soft Serve Cup | 0.3g |
| Soft Serve Cone | 0.3g |
| Small Plain Iced Coffee | 0.4g |
| Medium Plain Iced Coffee | 0.5g |
| Large Plain Iced Coffee | 0.6g |
| Vanilla Shake | 0.8g |
| Chocolate Shake | 0.8g |
| Extra Large Plain Iced Coffee | 1.0g |
| Burger Patty Only (No Bun) | 1.1g |
| Chocolate Oreo Shake | 1.3g |
| Classic Oreo Shake | 1.3g |
| Cinnamon Apple Pie | 1.3g |
| 2 Chocolate Chip Cookies | 1.6g |
| Hamburger | 2.1g |
| 4 Pc. Chicken Fries | 2.2g |
| Firecracker Cookie Pie | 2.2g |
| Egg and Cheese Biscuit | 2.3g |
| Double Cheeseburger | 2.3g |
| Cheeseburger | 2.4g |
| Ham Egg and Cheese Biscuit | 2.6g |
| Egg & Cheese Croissan'wich | 2.7g |
| Bacon Egg and Cheese Biscuit | 2.9g |
| Bacon Cheeseburger | 3.3g |
| 4 Pc. Jalapeno Cheddar Bites | 3.3g |
| HERSHEY'S Sundae Pie | 3.3g |
| Pancake Platter | 3.7g |
| Rodeo Burger | 3.7g |
| 4 Pc. Cini Minis | 4.0g |
| 4 Pc. Cheddar Ranch Tots | 4.0g |
| Bacon Double Cheeseburger | 4.1g |
| Ham Egg and Cheese Croissan'wich | 4.1g |
| Buffalo Dipping Sauce | 4.2g |
| Bacon Egg and Cheese Croissan'wich | 4.5g |
| Honey Mustard Dipping Sauce | 4.8g |
| Sausage Biscuit | 5.0g |
| 8 Pc. Chicken Fries | 5.5g |
| 8 Pc. Jalapeno Cheddar Bites | 5.8g |
| 4 Pc. Cheesy Tots | 6.0g |
| Honey Mustard Royal Crispy Wrap | 6.2g |
| Onion Rings Small | 6.4g |
| Sausage Egg and Cheese Biscuit | 6.4g |
| Cheeseburger King Jr. Meal | 6.6g |
| Hidden Valley Ranch Dipping Sauce | 6.6g |
| Sausage Croissan'wich | 7.0g |
| Fully Loaded Biscuit | 7.0g |
| Sausage Egg and Cheese Croissan'wich | 7.1g |
| Hamburger King Jr. Meal | 7.1g |
| Breakfast Burrito Jr. | 7.2g |
| French Fries Small | 7.5g |
| 4 Pc. Chicken Nuggets | 7.5g |
| Onion Rings Medium | 7.5g |
| 12 Pc. Chicken Fries | 7.7g |
| 8 Pc. Cheddar Ranch Tots | 8.0g |
| Whopper Jr | 8.1g |
| BBQ Bacon Whopper Jr. | 8.3g |
| Zesty Dipping Sauce | 8.4g |
| 4 Pc. Crown Nuggets | 8.7g |
| Pancake and Sausage Platter | 8.9g |
| Royal Crispy Wrap | 8.9g |
| Fully Loaded Croissan'wich | 9.0g |
| Fiery Buffalo Royal Crispy Wrap | 9.0g |
| Small Hash Browns | 9.3g |
| Double Whopper Jr. | 9.4g |
| French Fries Medium | 9.9g |
| Loaded Jalapeno Whopper Jr. | 9.9g |
| 9pc Chicken Fries | 11.0g |
| Egg-Normous Burrito | 11.0g |
| 6 Pc. Chicken Nuggets | 11.0g |
| Double Sausage Egg and Cheese Croissan'wich | 11.5g |
| French Fries Large | 11.6g |
| Spicy Royal Crispy Wrap | 11.8g |
| BBQ Bounty Whopper | 12.0g |
| 8 Pc. Fiery Buffalo Nuggets | 12.0g |
| Bacon Swiss BBQ Whopper | 12.0g |
| French Toast Sticks (5 pc) | 12.2g |
| Fiery Royal Crispy Chicken | 13.0g |
| 4 Pc. Chicken Nuggets King Jr. Meal | 13.3g |
| Chicken Jr. | 13.6g |
| Fiery Bacon Royal Crispy Chicken | 14.0g |
| Crispy Chicken Sandwich | 15.0g |
| Onion Rings Large | 15.0g |
| Whopper | 16.4g |
| Big Fish | 16.7g |
| Royal Crispy Chicken | 17.2g |
| Loaded Jalapeno Whopper | 17.3g |
| Bacon King | 17.4g |
| Medium Hash Browns | 17.4g |
| 8 Pc. Crown Nuggets | 17.4g |
| Impossible Whopper | 18.0g |
| Texas Double Whopper | 18.3g |
| 10 Pc. Chicken Nuggets | 18.6g |
| Double Whopper | 19.1g |
| Original Chicken Sandwich | 20.8g |
| Triple Whopper | 21.9g |
| Impossible Loaded Jalapeno Whopper | 22.1g |
| Large Hash Browns | 24.4g |
| Spicy Crispy Chicken Sandwich | 25.2g |
| Fiery Big Fish | 25.2g |
| 16 Pc. Crown Nuggets | 35.4g |
| 20 Pc. Chicken Nuggets | 37.1g |
Fry Oil History at Burger King
Cooking in two proprietary blends of three oils, zero grams trans fat since October 2008.
On October 2, 2008 Burger King said all of its US restaurants were cooking in trans fat free oil, using two proprietary three oil blends it never named publicly. Remaining menu ingredients were due to hit zero grams trans fat by November 1 that year. Source
In July 2007 Burger King said every US restaurant would be frying in trans fat free oil by the end of 2008. The company did not say at the time which oils the new blends would be built from. Source
Weeks after McDonald's made its move in July 1990, Burger King said its fries would be cooked in vegetable oil too, with the change finished chainwide that fall. Contemporary coverage is thin, so treat the exact month as approximate. Source
Every documented oil switch across the industry lives on the Oil History timeline.
Frequently asked
Does Burger King use seed oils?
Based on our menu research, Burger King cooks with: vegetable oil blend — soybean and/or canola and/or corn/cottonseed (fries, shared fryers with chicken and onion rings). Across the 107 menu items we analyzed, it averages 8.6g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Burger King cook with?
Our research indicates: vegetable oil blend — soybean and/or canola and/or corn/cottonseed (fries, shared fryers with chicken and onion rings). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Burger King use beef tallow?
No. Our research indicates Burger King cooks with vegetable oil blend — soybean and/or canola and/or corn/cottonseed (fries, shared fryers with chicken and onion rings), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Burger King seed oil free?
No. Our research indicates Burger King cooks with vegetable oil blend — soybean and/or canola and/or corn/cottonseed (fries, shared fryers with chicken and onion rings), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Burger King?
Small Orange Dreamsicle Freezee King is the lowest-PUFA item we analyzed at Burger King, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Burger King?
20 Pc. Chicken Nuggets is the highest-PUFA item we analyzed at Burger King, at an estimated 37.1g 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
McDonald's · Wendy's · Five Guys · Whataburger · Culver's · Shake Shack
See where Burger King 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.