Captain D's Seed Oil Report Card
Safest Orders
| Broccoli | 0.0g PUFA |
| Baked Potato (plain) | 0.0g PUFA |
| Side Salad (no dressing) | 0.0g PUFA |
| Grilled White Fish Fillet (1) | 1.0g PUFA |
| Grilled Shrimp Skewer (1) | 1.0g PUFA |
Watch Out For
| Supreme Sampler (fish, shrimp, crab shell, tender, fries, hushpuppies) | 22.0g PUFA |
| Deluxe Seafood Platter | 22.0g PUFA |
| 4-Piece Chicken Tenders Meal (fries, hushpuppies) | 19.0g PUFA |
| 2-Piece Fish & Fries (with hushpuppies) | 19.0g PUFA |
| Batter-Dipped Fish (2 pc) | 14.0g PUFA |
Frequently asked
Does Captain D's use seed oils?
Based on our menu research, Captain D's cooks with: Batter- and breading-fries in a soybean/canola blend (~50% PUFA); grilled fish/shrimp plates are the low-PUFA escape hatch.. Across the 46 menu items we analyzed, it averages 6.6g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Captain D's cook with?
Our research indicates: Batter- and breading-fries in a soybean/canola blend (~50% PUFA); grilled fish/shrimp plates are the low-PUFA escape hatch.. Preparation can vary by location, so treat PUFA numbers as estimates.
What is the safest thing to order at Captain D's?
Broccoli is the lowest-PUFA item we analyzed at Captain D's, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Captain D's?
Supreme Sampler (fish, shrimp, crab shell, tender, fries, hushpuppies) is the highest-PUFA item we analyzed at Captain D's, at an estimated 22.0g 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
California Pizza Kitchen · Capital Tacos · Capriotti's · Caribou Coffee · Carl's Jr. · Carrabba's
See where Captain D's lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch.