Chipotle Seed Oil Report Card
Based on our menu research, Chipotle cooks with: sunflower oil (rice, proteins, veggies); rice bran oil (chips, crispy taco shells). Across the 95 menu items we analyzed, it averages 5.1g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
Safest Orders at Chipotle
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 |
|---|---|
| Tomatillo-Green Chili Salsa | 0.0g |
| Sour Cream | 0.5g |
| Roasted Chili-Corn Salsa | 0.5g |
| Crispy Corn Taco with Fajita Veggies | 2.5g |
| Barbacoa Burrito Bowl | 3.0g |
What to Avoid at Chipotle
| Item | PUFA |
|---|---|
| Chips & Guacamole | 16.0g |
| Chips & Salsa | 14.0g |
| Chips and Guacamole | 11.0g |
| Double High Protein Burrito | 11.0g |
| Double High Protein Bowl | 11.0g |
Frequently asked
Does Chipotle use seed oils?
Based on our menu research, Chipotle cooks with: sunflower oil (rice, proteins, veggies); rice bran oil (chips, crispy taco shells). Across the 95 menu items we analyzed, it averages 5.1g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Chipotle cook with?
Our research indicates: sunflower oil (rice, proteins, veggies); rice bran oil (chips, crispy taco shells). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Chipotle use beef tallow?
No. Our research indicates Chipotle cooks with sunflower oil (rice, proteins, veggies); rice bran oil (chips, crispy taco shells), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Chipotle seed oil free?
No. Our research indicates Chipotle cooks with sunflower oil (rice, proteins, veggies); rice bran oil (chips, crispy taco shells), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Chipotle?
Tomatillo-Green Chili Salsa is the lowest-PUFA item we analyzed at Chipotle, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Chipotle?
Chips & Guacamole is the highest-PUFA item we analyzed at Chipotle, at an estimated 16.0g 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
Taco Bell · Qdoba · Moe's Southwest Grill · Del Taco · Taco John's · Taco Cabana
See where Chipotle 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.