Cousins Subs Seed Oil Report Card
Based on our menu research, Cousins Subs cooks with: Soybean oil + cottonseed oil (fry oil); soybean oil (mayo). Across the 104 menu items we analyzed, it averages 6.6g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
Safest Orders at Cousins Subs
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: Turkey Breast in a Bowl + Bottled Water, 3.0g total
| Item | PUFA |
|---|---|
| Chili Cup | 3.0g |
| Turkey Breast in a Bowl | 3.0g |
| Double Steak Cheese Steak | 4.0g |
| Wisconsin Mac & Cheese (Cup) | 4.0g |
| Veggie Sub 7.5" | 4.0g |
What to Avoid at Cousins Subs
| Item | PUFA |
|---|---|
| Italian Special | 19.0g |
| Lobster Salad Sub | 16.0g |
| Wisconsin Cheese Curds (Regular) | 16.0g |
| Chicken Cheddar Deluxe | 15.0g |
| Crispy Chicken Sub | 15.0g |
Frequently asked
Does Cousins Subs use seed oils?
Based on our menu research, Cousins Subs cooks with: Soybean oil + cottonseed oil (fry oil); soybean oil (mayo). Across the 104 menu items we analyzed, it averages 6.6g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Cousins Subs cook with?
Our research indicates: Soybean oil + cottonseed oil (fry oil); soybean oil (mayo). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Cousins Subs use beef tallow?
No. Our research indicates Cousins Subs cooks with Soybean oil + cottonseed oil (fry oil); soybean oil (mayo), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Cousins Subs seed oil free?
No. Our research indicates Cousins Subs cooks with Soybean oil + cottonseed oil (fry oil); soybean oil (mayo), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Cousins Subs?
Chili Cup is the lowest-PUFA item we analyzed at Cousins Subs, at an estimated 3.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Cousins Subs?
Italian Special is the highest-PUFA item we analyzed at Cousins Subs, 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. Curious why people avoid them? Read the evidence.
Compare other chains
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See where Cousins Subs 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.