Captain D's Seed Oil Report Card
Based on our menu research, Captain D's cooks with: Beef tallow for frying ("Beef Tallow is used for frying our products", official July 2026 nutrition/allergen PDF) - covers the battered and breaded fish, shrimp, chicken and sides; grilled fish/shrimp plates remain the leanest picks.. Across the 46 menu items we analyzed, it averages 3.1g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Captain D's
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 |
|---|---|
| Baked Potato (plain) | 0.0g |
| Hushpuppies | 0.3g |
| Wild Alaskan Salmon (grilled) | 0.9g |
| Hush Puppies (2 pieces) | 1.0g |
| Fried Okra | 1.5g |
What to Avoid at Captain D's
| Item | PUFA |
|---|---|
| Deluxe Seafood Platter | 17.5g |
| Giant Fish Sandwich | 10.8g |
| Coleslaw | 7.8g |
| D's Dipping Sauce | 7.5g |
| Shrimp Scampi | 7.0g |
Every Captain D's item, ranked
All 46 items we have for Captain D's, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Side Salad (no dressing) | 0.0g |
| Broccoli | 0.0g |
| Baked Potato (plain) | 0.0g |
| Cocktail Sauce | 0.0g |
| Sweet & Sour Sauce | 0.0g |
| Hushpuppies | 0.3g |
| Green Beans | 0.5g |
| Breaded Flounder (1 piece) | 0.8g |
| Wild Alaskan Salmon (grilled) | 0.9g |
| Corn on the Cob | 0.9g |
| Country Style Breaded Fish (1 piece) | 0.9g |
| Grilled White Fish Fillet (1) | 1.0g |
| Grilled Shrimp Skewer (1) | 1.0g |
| Rice | 1.0g |
| Hush Puppies (2 pieces) | 1.0g |
| Chicken Tender (1 piece) | 1.0g |
| Batter Dipped Fish (1 piece) | 1.1g |
| Fried Okra | 1.5g |
| Butterfly Shrimp (6 pieces) | 1.5g |
| Fries | 1.8g |
| French Fries (regular) | 1.8g |
| Popcorn Shrimp | 2.1g |
| Batter Dipped Fish (2 pieces) | 2.1g |
| Cheesecake | 2.2g |
| Macaroni & Cheese | 2.2g |
| Breadstick | 2.5g |
| Kids Fish & Fries | 2.8g |
| Kids Popcorn Shrimp & Fries | 2.8g |
| Grilled White Fish | 3.0g |
| Butterfly Shrimp | 3.0g |
| Fried Chicken Strips | 3.0g |
| Stuffed Crab Shell (1) | 3.0g |
| Kids Chicken Tenders & Fries | 3.3g |
| Chocolate Cake | 4.0g |
| 2-Piece Fish & Fries (with hushpuppies) | 4.8g |
| Stuffed Crab Shell | 5.0g |
| Supreme Sampler (fish, shrimp, crab shell, tender, fries, hushpuppies) | 5.5g |
| Fish Sandwich | 6.0g |
| Apple Pie (dessert) | 6.0g |
| 4-Piece Chicken Tenders Meal (fries, hushpuppies) | 6.3g |
| Tartar Sauce | 6.6g |
| Shrimp Scampi | 7.0g |
| D's Dipping Sauce | 7.5g |
| Coleslaw | 7.8g |
| Giant Fish Sandwich | 10.8g |
| Deluxe Seafood Platter | 17.5g |
Frequently asked
Does Captain D's use seed oils?
Based on our menu research, Captain D's cooks with: Beef tallow for frying ("Beef Tallow is used for frying our products", official July 2026 nutrition/allergen PDF) - covers the battered and breaded fish, shrimp, chicken and sides; grilled fish/shrimp plates remain the leanest picks.. Across the 46 menu items we analyzed, it averages 3.1g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Captain D's cook with?
Our research indicates: Beef tallow for frying ("Beef Tallow is used for frying our products", official July 2026 nutrition/allergen PDF) - covers the battered and breaded fish, shrimp, chicken and sides; grilled fish/shrimp plates remain the leanest picks.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Captain D's use beef tallow?
Yes, at least for some items. Our research indicates: Beef tallow for frying ("Beef Tallow is used for frying our products", official July 2026 nutrition/allergen PDF) - covers the battered and breaded fish, shrimp, chicken and sides; grilled fish/shrimp plates remain the leanest picks.. Beef tallow is far lower in PUFA than seed oils.
Is Captain D's seed oil free?
Largely yes. Our research indicates Captain D's cooks with Beef tallow for frying ("Beef Tallow is used for frying our products", official July 2026 nutrition/allergen PDF) - covers the battered and breaded fish, shrimp, chicken and sides; grilled fish/shrimp plates remain the leanest picks., which is not an industrial seed oil. Preparation can vary by location.
What is the safest thing to order at Captain D's?
Baked Potato (plain) 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?
Deluxe Seafood Platter is the highest-PUFA item we analyzed at Captain D's, at an estimated 17.5g 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.
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See where Captain D's 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.