Captain D's Seed Oil Report Card
Source: Captain D's Nutrition and Allergen Chart, July 20, 2026. Beef Tallow is used for frying our products.
Based on our menu research, Captain D's fries in beef tallow, not seed oil. Across the 125 menu items we analyzed, it averages 4.5g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Captain D's fry in? The full answer
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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 |
|---|---|
| Wild Alaskan Salmon (grilled) | 0.9g |
| Butterfly Shrimp (6 pieces) | 1.5g |
| Old Bay Grilled White Fish | 1.5g |
| Popcorn Shrimp | 2.1g |
| Batter Dipped Fish (2 pieces) | 2.1g |
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Build my orderWhat to Avoid at Captain D's
| Item | PUFA |
|---|---|
| Seafood Feast | 63.0g |
| Family Sampler (10pc Fish, 6pc Chicken, 12pc Shrimp) | 62.5g |
| 10 Pc Fish Family Meal | 37.8g |
| Big Chicken Sandwich | 29.5g |
| Ultimate Seafood Platter | 20.0g |
Every Captain D's item, ranked
All 125 items we have for Captain D's, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Broccoli | 0.0g |
| Baked Potato (plain) | 0.0g |
| Side Salad (no dressing) | 0.0g |
| Sweet & Sour Sauce | 0.0g |
| Cocktail Sauce | 0.0g |
| Diet Dr Pepper (Large) | 0.0g |
| Diet Dr Pepper (Medium) | 0.0g |
| Diet Mountain Dew (Small) | 0.0g |
| Mist Twist (Large) | 0.0g |
| Mountain Dew (Kids) | 0.0g |
| Pepsi (Medium) | 0.0g |
| Sweet Tea (Gallon) | 0.0g |
| Mountain Dew (Medium) | 0.0g |
| Mountain Dew Code Red (Kids) | 0.0g |
| Unsweetened Tea (Large) | 0.0g |
| Lemonade (Kids) | 0.0g |
| Mist Twist (Medium) | 0.0g |
| Mountain Dew Code Red (Medium) | 0.0g |
| Sweet Tea (Small) | 0.0g |
| Unsweetened Tea (Medium) | 0.0g |
| Pepsi (Small) | 0.0g |
| Unsweetened Tea (Small) | 0.0g |
| Mountain Dew (Large) | 0.0g |
| Diet Pepsi (Small) | 0.0g |
| Mist Twist (Small) | 0.0g |
| Pepsi (Kids) | 0.0g |
| Diet Mountain Dew (Medium) | 0.0g |
| Dr Pepper (Small) | 0.0g |
| Mountain Dew Code Red (Small) | 0.0g |
| Unsweetened Tea (Gallon) | 0.0g |
| Dr Pepper (Kids) | 0.0g |
| Lemonade (Small) | 0.0g |
| Starry (Medium) | 0.0g |
| Mug Root Beer (Small) | 0.0g |
| Sweet Tea (Medium) | 0.0g |
| Unsweetened Tea (Kids) | 0.0g |
| Diet Pepsi (Kids) | 0.0g |
| Sweet Tea (Kids) | 0.0g |
| Dr Pepper (Medium) | 0.0g |
| Diet Dr Pepper (Kids) | 0.0g |
| Dr Pepper (Large) | 0.0g |
| Mist Twist (Kids) | 0.0g |
| Mug Root Beer (Large) | 0.0g |
| Pepsi (Large) | 0.0g |
| Diet Mountain Dew (Large) | 0.0g |
| Diet Pepsi (Medium) | 0.0g |
| Lemonade (Large) | 0.0g |
| Mountain Dew (Small) | 0.0g |
| Mug Root Beer (Kids) | 0.0g |
| Sweet Tea (Large) | 0.0g |
| Diet Dr Pepper (Small) | 0.0g |
| Diet Mountain Dew (Kids) | 0.0g |
| Diet Pepsi (Large) | 0.0g |
| Lemonade (Medium) | 0.0g |
| Mountain Dew Code Red (Large) | 0.0g |
| Mug Root Beer (Medium) | 0.0g |
| Hushpuppies | 0.3g |
| Green Beans | 0.5g |
| Breaded Flounder (1 piece) | 0.8g |
| Country Style Breaded Fish (1 piece) | 0.9g |
| Wild Alaskan Salmon (grilled) | 0.9g |
| Corn on the Cob | 0.9g |
| Chicken Tender (1 piece) | 1.0g |
| Grilled White Fish Fillet (1) | 1.0g |
| Grilled Shrimp Skewer (1) | 1.0g |
| Hush Puppies (2 pieces) | 1.0g |
| Rice | 1.0g |
| Batter Dipped Fish (1 piece) | 1.1g |
| Butterfly Shrimp (6 pieces) | 1.5g |
| Fried Okra | 1.5g |
| Old Bay Grilled White Fish | 1.5g |
| Fries | 1.8g |
| French Fries (regular) | 1.8g |
| Loaded Baked Potato | 1.8g |
| Popcorn Shrimp | 2.1g |
| Batter Dipped Fish (2 pieces) | 2.1g |
| Macaroni & Cheese | 2.2g |
| Cheesecake | 2.2g |
| Breadstick | 2.5g |
| Grilled White Fish & Shrimp | 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 |
| Jalapeno Poppers | 4.4g |
| 2-Piece Fish & Fries (with hushpuppies) | 4.8g |
| Chicken Tender (2 pieces) | 4.8g |
| Funnel Cake Stix | 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 |
| Mozzarella Sticks (6 pieces) | 6.8g |
| Shrimp Scampi | 7.0g |
| D's Dipping Sauce | 7.5g |
| Coleslaw | 7.8g |
| Old Bay Crispy White Fish | 7.8g |
| Clam Strips | 8.0g |
| Two for $5 Cheesecake | 8.2g |
| Seafood Trio | 8.8g |
| Country Style Breaded Fish (3 pieces) | 8.8g |
| Fish (2 pc) & Butterfly Shrimp (6 pc) | 9.0g |
| Southern Style White Fish Fillet (1 piece) | 9.3g |
| Giant Fish Sandwich | 10.8g |
| Old Bay Popcorn Shrimp & 2 Pc Fish | 11.0g |
| Popcorn Shrimp & Fish Meal | 11.0g |
| Batter Dipped Fish (3 pieces) | 11.3g |
| Clam Strips & Butterfly Shrimp | 11.5g |
| 2 Pc Fish & Chicken | 12.5g |
| Hand-Breaded Catfish (3 pieces) | 14.0g |
| Fried Green Tomatoes w/ D's Dippin' Sauce | 14.6g |
| Batter Dipped Fish (4 pieces) | 15.3g |
| Captain's Ultimate Appetizer | 15.8g |
| Deluxe Seafood Platter | 17.5g |
| Ultimate Seafood Platter | 20.0g |
| Big Chicken Sandwich | 29.5g |
| 10 Pc Fish Family Meal | 37.8g |
| Family Sampler (10pc Fish, 6pc Chicken, 12pc Shrimp) | 62.5g |
| Seafood Feast | 63.0g |
Frequently asked
Does Captain D's use seed oils?
Based on our menu research, Captain D's fries in beef tallow, not seed oil. Across the 125 menu items we analyzed, it averages 4.5g estimated PUFA per item, earning a seed-oil grade of B (Medium 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. Our research indicates Captain D's fries in beef tallow. 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 fries in beef tallow, which is not an industrial seed oil. Preparation can vary by location.
What is the safest thing to order at Captain D's?
Wild Alaskan Salmon (grilled) is the lowest-PUFA item we analyzed at Captain D's, at an estimated 0.9g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Captain D's?
Seafood Feast is the highest-PUFA item we analyzed at Captain D's, at an estimated 63.0g 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.
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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.