Chopt Seed Oil Report Card
Based on our menu research, Chopt cooks with: vegetable oil blend (estimated). Across the 72 menu items we analyzed, it averages 6.1g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Chopt fry in? The full answer
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Safest Orders at Chopt
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.
Cleanest full order: Shrimp Spring Roll Salad + Open Water, 1.2g total
| Item | PUFA |
|---|---|
| Shrimp Spring Roll Salad | 1.2g |
| Sweet Apple Orchard Salad | 1.6g |
| The Chopt Greek Salad | 2.1g |
| Sweet Peach Burrata Bowl | 2.1g |
| Santa Fe Salad | 2.2g |
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Build my orderWhat to Avoid at Chopt
| Item | PUFA |
|---|---|
| Crispy Chicken Ranch Wrap | 19.0g |
| Mediterranean Hummus Bowl (Brown Rice) | 15.1g |
| Hummus Crunch Wrap | 14.5g |
| Salmon Avocado Wrap | 13.3g |
| Korean Noodle Salad | 13.0g |
Every Chopt item, ranked
All 72 items we have for Chopt, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Sea Salt Caramel (candy) | 0.0g |
| Water | 0.0g |
| Fountain Drink | 0.0g |
| Oatmeal Raisin Cookie | 0.3g |
| Chocolate Chip Cookie | 0.4g |
| Honey Dijon Dressing (2 tbsp) | 0.4g |
| Chocolate Brownie | 0.5g |
| Yogurt Dill Dressing (2 tbsp) | 0.6g |
| Shrimp Spring Roll Salad | 1.2g |
| Sweet Apple Orchard Salad | 1.6g |
| The Chopt Greek Salad | 2.1g |
| Sweet Peach Burrata Bowl | 2.1g |
| Santa Fe Salad | 2.2g |
| Chicken Tinga Bowl (Cauliflower Rice) | 2.5g |
| Chicken Tinga Bowl (Brown Rice) | 2.9g |
| Miss Vickie's Chips | 3.0g |
| Crispy Chicken Ranch Salad | 3.3g |
| Carrot Miso Dressing (2 tbsp) | 3.5g |
| Salmon Avocado Bowl (Brown Rice) | 3.6g |
| Greek Vinaigrette (2 tbsp) | 4.0g |
| Chopt Jr. Salad (kids) | 4.0g |
| Chopt Jr. Bowl (kids) | 4.0g |
| Salmon Avocado Bowl (Cauliflower Rice) | 4.0g |
| Harvest Bowl (Cauliflower Rice) | 4.1g |
| Chicken Club Wrap | 4.2g |
| Mexican Caesar Salad | 4.6g |
| Lemon Tahini Dressing (2 tbsp) | 4.6g |
| Coastal Salmon Power Bowl | 4.7g |
| Harvest Bowl (Brown Rice) | 4.8g |
| Kale Caesar Salad | 4.9g |
| Honey Gochujang Vinaigrette (2 tbsp) | 5.0g |
| Craft Your Own Salad | 5.0g |
| Craft Your Own Bowl | 5.0g |
| Southwest Steak Salad | 5.2g |
| Mexican Goddess Dressing (2 tbsp) | 5.2g |
| Summer Corn Caesar Salad | 6.1g |
| Basil Caesar Dressing (2 tbsp) | 6.2g |
| Smoky Bacon Russian Dressing (2 tbsp) | 6.4g |
| Basil Vinaigrette (2 tbsp) | 6.4g |
| Chipotle Lime Power Bowl | 6.4g |
| Creamy Sesame Dressing (2 tbsp) | 7.0g |
| Kale Caesar Wrap | 7.0g |
| Mexican Caesar Wrap | 7.0g |
| The Chopt Greek Wrap | 7.0g |
| Sweet Apple Orchard Wrap | 7.0g |
| Shrimp Spring Roll Wrap | 7.0g |
| Craft Your Own Wrap | 7.0g |
| Sweet & Smoky Chipotle Vinaigrette (2 tbsp) | 7.0g |
| Shrimp Avo Power Bowl | 7.0g |
| Chipotle Ranch Dressing (2 tbsp) | 7.5g |
| Fiery Feta Dressing (2 tbsp) | 7.9g |
| Chicken Tinga Wrap | 8.0g |
| Santa Fe Wrap | 8.0g |
| White Balsamic Vinaigrette (2 tbsp) | 8.1g |
| Buttermilk Ranch Dressing (2 tbsp) | 8.1g |
| Balsamic Vinaigrette (2 tbsp) | 8.1g |
| Creamy Caesar Dressing (2 tbsp) | 8.7g |
| Chopt Vinaigrette (2 tbsp) | 8.7g |
| Creamy Gochujang Dressing (2 tbsp) | 9.0g |
| Korean Noodle Wrap | 9.0g |
| Southwest Steak Wrap | 9.0g |
| Classic Cobb Salad | 9.1g |
| Classic Cobb Wrap | 10.0g |
| Mexican Caesar Dressing (2 tbsp) | 10.4g |
| Kimchi Salmon Bowl | 11.0g |
| Chicken Salad Power Bowl | 11.6g |
| Mediterranean Hummus Bowl (Cauliflower Rice) | 12.8g |
| Korean Noodle Salad | 13.0g |
| Salmon Avocado Wrap | 13.3g |
| Hummus Crunch Wrap | 14.5g |
| Mediterranean Hummus Bowl (Brown Rice) | 15.1g |
| Crispy Chicken Ranch Wrap | 19.0g |
Frequently asked
Does Chopt use seed oils?
Based on our menu research, Chopt cooks with: vegetable oil blend (estimated). Across the 72 menu items we analyzed, it averages 6.1g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Chopt cook with?
Our research indicates: Oil never named by the chain (Spring 2026 nutrition guide names no oil; there is no Greek vinaigrette on the menu any more, so the old 'olive oil base in Greek vinaigrette' note is retired). Dressings and the few fried toppings are modelled as vegetable oil, type undisclosed (canola/soybean assumed). Salads and bowls are published WITHOUT dressing; the menu's 2 tbsp dressing servings carry their own panels. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Chopt use beef tallow?
No. Our research indicates Chopt cooks with vegetable oil blend (estimated), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Chopt seed oil free?
No. Our research indicates Chopt cooks with vegetable oil blend (estimated), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Chopt?
Shrimp Spring Roll Salad is the lowest-PUFA item we analyzed at Chopt, at an estimated 1.2g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Chopt?
Crispy Chicken Ranch Wrap is the highest-PUFA item we analyzed at Chopt, at an estimated 19.0g 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
Chicken Salad Chick · Chili's · Chipotle · Chris Madrid's · Chronic Tacos · Chuck E. Cheese
See where Chopt 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.