Cafe Zupas Seed Oil Report Card
Based on our menu research, Cafe Zupas cooks with: canola and soybean oil. Across the 111 menu items we analyzed, it averages 6.0g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Cafe Zupas fry in? The full answer
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Safest Orders at Cafe Zupas
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.
| Item | PUFA |
|---|---|
| Chickpea & Vegetable Soup (Half) | 0.5g |
| Chicken Noodle Soup (Half) | 0.9g |
| Chickpea & Vegetable Soup (Large) | 1.1g |
| Mushroom Bisque (Half) | 1.2g |
| Golden Curry Soup (Half) | 1.5g |
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Build my orderWhat to Avoid at Cafe Zupas
| Item | PUFA |
|---|---|
| Chicken Pesto Sandwich (White) | 21.0g |
| BBQ Brisket Sandwich (White) | 21.0g |
| Chicken Pesto Sandwich (Wheat) | 20.6g |
| Athlete Bowl | 20.0g |
| BBQ Brisket Sandwich (Wheat) | 19.4g |
Every Cafe Zupas item, ranked
All 111 items we have for Cafe Zupas, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fresh Fruit Cup | 0.0g |
| Premium Chocolate Dipped Strawberry | 0.0g |
| Fountain Drink | 0.0g |
| Vitamin Water XXX | 0.0g |
| Spindrift Raspberry Lime | 0.0g |
| Gold Peak Sweet Tea | 0.0g |
| Health Ade Pink Lady Apple Kombucha | 0.0g |
| Olipop Orange Cream | 0.0g |
| Olipop Strawberry Vanilla | 0.0g |
| Olipop Root Beer | 0.0g |
| French Baguette Bread | 0.0g |
| Honey Cilantro Glaze | 0.0g |
| Apple Crisp Refresher | 0.0g |
| Triple Berry Spritz | 0.0g |
| The OG | 0.1g |
| Dr. Red | 0.1g |
| Saint Sipper | 0.1g |
| Root Beer Float | 0.1g |
| Fresh OJ | 0.2g |
| Pumpkin Cinnamon Roll Drink | 0.4g |
| Tzatziki | 0.5g |
| Red Pepper Hummus | 0.5g |
| Chickpea & Vegetable Soup (Half) | 0.5g |
| Crispy Marshmallow Bar | 0.8g |
| Chicken Noodle Soup (Half) | 0.9g |
| Chickpea & Vegetable Soup (Large) | 1.1g |
| Mushroom Bisque (Half) | 1.2g |
| Golden Curry Soup (Half) | 1.5g |
| Chocolate Strawberry Cup (Half) | 1.5g |
| Southwest Potato & Green Chili Soup (Half) | 1.7g |
| Chicken Noodle Soup (Large) | 1.8g |
| Lobster Bisque (Half) | 1.9g |
| Chicken Enchilada Chili (Half) | 2.1g |
| Baked Lays Chips | 2.3g |
| Creme Brulee Cheesecake | 2.5g |
| Mushroom Bisque (Large) | 2.5g |
| Golden Curry Soup (Large) | 2.6g |
| Wisconsin Cauliflower Soup (Half) | 2.8g |
| The Chris Creamy Tomato Soup (Half) | 2.9g |
| Mangoberry Salad (Half) | 2.9g |
| Mangoberry Salad (Large) | 2.9g |
| Mixed Soup | 3.0g |
| Chocolate Duo Apple Cup | 3.0g |
| Golden Spice Apple Cup | 3.0g |
| Dubai Chocolate Strawberry Cup | 3.0g |
| Iconic Chocolate Chip Cookie | 3.0g |
| Chocolate Strawberry Cup (Large) | 3.0g |
| Southwest Potato & Green Chili Soup (Large) | 3.1g |
| Tomato Basil Soup (Half) | 3.4g |
| Lobster Bisque (Large) | 3.7g |
| Chicken Enchilada Chili (Large) | 3.8g |
| Broccoli Cheddar Soup | 4.0g |
| Mango Tango Cookie | 4.0g |
| Chocolate Chunk Cookie | 4.0g |
| Hot Honey Cottage Cheese Bowl | 4.0g |
| Veggie Crunch Sandwich | 4.0g |
| Birthday Blondie | 4.0g |
| Fudge Fix Brownie | 4.0g |
| Chocolate Layer Cake | 4.0g |
| Kids Combo | 4.0g |
| Golden Curry Bowl | 4.6g |
| Nuts About Berries Salad (Half) | 4.8g |
| Nuts About Berries Salad (Large) | 4.8g |
| Brownie | 5.0g |
| Ham & Provolone Sandwich | 5.0g |
| Mediterranean Chicken Sandwich | 5.0g |
| Wisconsin Cauliflower Soup (Large) | 5.2g |
| BBQ Chicken Salad (Half) | 5.3g |
| The Chris Creamy Tomato Soup (Large) | 5.3g |
| BBQ Chicken Salad (Large) | 5.4g |
| California Cobb Salad (Half) | 5.6g |
| Chipotle Glazed Salad (Half) | 6.0g |
| Chipotle Glazed Salad (Large) | 6.7g |
| Steak & Blue Cheese Sandwich | 7.0g |
| Miss Vickies Sea Salt & Vinegar Chips | 7.0g |
| Tomato Basil Soup (Large) | 7.1g |
| Strawberry Harvest Salad (Half) | 7.3g |
| Strawberry Harvest Salad (Large) | 7.6g |
| Southwest Harvest Salad | 8.0g |
| Southwest Avocado Bowl | 8.6g |
| Power Bowl | 8.8g |
| Miss Vickies Smokehouse BBQ Chips | 8.8g |
| Nourish Bowl | 8.9g |
| BLT with Avocado Sandwich | 9.0g |
| California Cobb Salad (Large) | 9.3g |
| Mediterranean Bowl | 9.6g |
| Green Goddess Bowl | 9.9g |
| Thai Steak Noodle Salad | 10.0g |
| Chinese Chicken Salad | 10.0g |
| Avocado Caesar Salad | 10.0g |
| Hot Honey Pizza Melt Sandwich | 10.2g |
| Fall Bacon Grilled Cheese Sandwich | 11.4g |
| Turkey Bacon Avocado Sandwich (Wheat) | 13.3g |
| Turkey Bacon Avocado Sandwich (White) | 13.7g |
| Turkey Avocado Club Sandwich (Wheat) | 14.0g |
| Honey Bacon Club Sandwich (Wheat) | 14.0g |
| Honey Bacon Club Sandwich (White) | 14.4g |
| Brisket Grilled Cheese Sandwich (Wheat) | 14.9g |
| Brisket Grilled Cheese Sandwich (White) | 15.3g |
| Turkey Avocado Club Sandwich (White) | 15.6g |
| Ultimate Grilled Cheese Sandwich (Wheat) | 16.4g |
| Burger Bowl | 17.0g |
| Hot Honey Brisket Sandwich | 17.4g |
| Ultimate Grilled Cheese Sandwich (White) | 17.9g |
| Italian Club Sandwich (Wheat) | 18.7g |
| Italian Club Sandwich (White) | 19.1g |
| BBQ Brisket Sandwich (Wheat) | 19.4g |
| Athlete Bowl | 20.0g |
| Chicken Pesto Sandwich (Wheat) | 20.6g |
| Chicken Pesto Sandwich (White) | 21.0g |
| BBQ Brisket Sandwich (White) | 21.0g |
Frequently asked
Does Cafe Zupas use seed oils?
Based on our menu research, Cafe Zupas cooks with: canola and soybean oil. Across the 111 menu items we analyzed, it averages 6.0g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Cafe Zupas cook with?
Our research indicates: Canola oil in the vinaigrettes (6-8% saturated fat) and a canola/soybean blend in the soups; the sandwich spreads are soybean-oil mayo. The chain publishes nothing naming olive oil in its salads. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Cafe Zupas use beef tallow?
No. Our research indicates Cafe Zupas cooks with canola and soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Cafe Zupas seed oil free?
No. Our research indicates Cafe Zupas cooks with canola and soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Cafe Zupas?
Chicken Enchilada Chili (Half) is the lowest-PUFA item we analyzed at Cafe Zupas, at an estimated 2.1g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Cafe Zupas?
Chicken Pesto Sandwich (White) is the highest-PUFA item we analyzed at Cafe Zupas, at an estimated 21.0g 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 Cafe Zupas 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.