H-E-B Seed Oil Report Card
Based on our menu research, H-E-B cooks with: Canola oil in the fryer for the wedge fries; soybean oil on the breaded chicken tenders and the wings. H-E-B's own Meal Simple product pages (heb.com, read 2026-10-21 as Internet Archive copies dated 2026-09-17 to 2026-09-29, because the live site blocks automated reading) list "Canola Clear Fry Oil (Canola Oil, TBHQ (Preservative), ...)" on the Seasoned Wedge Fries (Sold Hot), "Breading Set In: Vegetable Oil (Soybean Oil)" on the Chicken Tenders (Sold Hot), and "blanched in, vegetable oil (soybean oil)" on the Seasoned Chicken Wings (Sold Hot). Soybean oil and canola oil also run through most deli, sushi and hot bar ingredient statements (mayonnaise, sauces, dressings). H-E-B does not say in words which oil its store fryers or hot bar use for everything else, so the other fried items are estimated from their own ingredient statements.. Across the 156 menu items we analyzed, it averages 9.9g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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Safest Orders at H-E-B
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: Sushiya Chicken Teriyaki & Rice Bowl (Sold Hot) + Chicken Drumsticks - Lemon Pepper (Sold Hot) + Sushiya Tuna Nigiri Sushi + True Texas Creamed Corn + Artisan Focaccia Pizza - Tomato & Mozzarella + Large Party Tray - Ciabatta Slider Sandwiches + El Chupacabirria Burrito - Queso Birria + Ancho Butter Shrimp Fajita & Cilantro Lime Rice + Chicken & Uncured Sausage Gumbo Soup + Balsamic Vinaigrette Salad Dressing (Sold Cold), 15.7g total
| Item | PUFA |
|---|---|
| Sushiya Tuna Nigiri Sushi | 0.0g |
| Balsamic Vinaigrette Salad Dressing (Sold Cold) | 0.5g |
| Sushiya Chicken Teriyaki & Rice Bowl (Sold Hot) | 0.8g |
| Ancho Butter Shrimp Fajita & Cilantro Lime Rice | 0.9g |
| Sushiya Shrimp Teriyaki & Rice Bowl (Sold Hot) | 1.0g |
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Build my orderWhat to Avoid at H-E-B
| Item | PUFA |
|---|---|
| True Texas Potato Salad | 250.6g |
| True Texas Cole Slaw | 82.0g |
| Rotisserie Chicken Salad & Crackers | 64.8g |
| Boxed Lunch - Rotisserie Chicken Salad Croissant Sandwich | 39.7g |
| Rotisserie Chicken Salad Lettuce Wraps | 39.4g |
Every H-E-B item, ranked
All 156 items we have for H-E-B, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Sushiya Tuna Nigiri Sushi | 0.0g |
| Balsamic Vinaigrette Salad Dressing (Sold Cold) | 0.5g |
| Sushiya Chicken Teriyaki & Rice Bowl (Sold Hot) | 0.8g |
| Ancho Butter Shrimp Fajita & Cilantro Lime Rice | 0.9g |
| Sushiya Shrimp Teriyaki & Rice Bowl (Sold Hot) | 1.0g |
| True Texas Creamed Corn | 1.0g |
| Sushiya Shrimp Fried Rice Bowl (Sold Hot) | 1.1g |
| Southwest-Style Chicken Egg Rolls | 1.2g |
| Sushiya Shrimp Lo Mein Noodle Bowl (Served Hot) | 1.3g |
| Sushiya Chicken Fried Rice Bowl (Sold Hot) | 1.4g |
| Artisan Focaccia Pizza - Tomato & Mozzarella | 1.4g |
| Sushiya Tuna & Salmon Nigiri Sushi | 1.5g |
| Artisan Focaccia Pizza - Mushroom, Mozzarella & Goat Cheese | 1.5g |
| Sushiya Boom Boom Shrimp & Rice Bowl (Sold Hot) | 1.6g |
| Sushiya Chicken Egg Rolls | 1.6g |
| El Chupacabirria Burrito - Queso Birria | 1.6g |
| Sushiya Philadelphia Sushi Roll with Imitation Crab | 1.7g |
| El Jefe Burrito - Smoked Pork | 1.7g |
| The Ranch Hand Burrito - Brisket & Rice | 1.7g |
| Sushiya Crawfish & Shrimp Cajun Lo Mein Noodle Bowl (Sold Hot) | 1.8g |
| Boudin Egg Rolls | 1.8g |
| Sushiya Chicken Egg Rolls (Sold Hot) | 2.0g |
| True Texas Banana Pudding | 2.0g |
| Artisan Focaccia Pizza - 3-Cheese, Ricotta & Uncured Pepperoni | 2.0g |
| Artisan Focaccia Pizza - Pork Sausage & Red Pepper | 2.0g |
| Philly Cheesesteak Egg Rolls | 2.0g |
| Sushiya Shrimp Spring Roll | 2.1g |
| Chicken Drumsticks - Lemon Pepper (Sold Hot) | 2.1g |
| Chicken Drumsticks - Mesquite BBQ (Sold Hot) | 2.1g |
| Sushiya California Sushi Roll | 2.1g |
| Sushiya Mongolian-Style Beef & Rice Bowl (Sold Hot) | 2.2g |
| Beef Tenderloin Steak Tips Bowl | 2.2g |
| Poblano Chicken Enchiladas Bowl | 2.3g |
| Sushiya Chicken Lo Mein Noodle Bowl (Sold Hot) | 2.4g |
| True Texas Brisket Beans | 2.5g |
| Sushiya Pork Egg Rolls | 2.6g |
| Seasoned Boneless Chicken Wingteasers - Buffalo Style | 2.6g |
| Sushiya Spicy Imitation Crab Salad Onigiri | 2.6g |
| The Street Chicken Burrito - Chicken Fajita | 2.6g |
| Sushiya Beef Fried Rice Bowl (Sold Hot) | 2.7g |
| Sushiya Beef Lo Mein Noodle Bowl (Sold Hot) | 2.7g |
| Sushiya Salmon Avocado Sushi Roll | 2.7g |
| Cheese Enchiladas with Rice & Black Beans | 2.8g |
| Rotisserie Chicken - Mesquite BBQ | 2.9g |
| True Texas Peach Cobbler | 3.0g |
| Panko-Breaded Jumbo Shrimp | 3.0g |
| Ginger Soy Pork Tenderloin with Cilantro Rice & Broccoli | 3.1g |
| Smoked Beef Brisket Ragu Pasta Bowl | 3.3g |
| Sushiya Pork Egg Rolls (Sold Hot) | 3.4g |
| Breaded Buffalo-Style Boneless Chicken Wings (Sold Hot) | 3.4g |
| Sushiya Imitation Crab Salad Onigiri | 3.4g |
| Smoked Beef Brisket & Pulled Pork Southwest Style Rice Bowl | 3.4g |
| Texas Chicken Mac & Cheese Bowl | 3.4g |
| True Texas Natural Lean Brisket | 3.5g |
| Fajita Chicken Bowl | 3.5g |
| Low-Carb Lifestyle BBQ Chicken & Loaded Cauliflower Bowl | 3.5g |
| Large Party Tray - Ciabatta Slider Sandwiches | 3.6g |
| Large Party Tray - Gourmet Finger Sandwiches | 3.6g |
| Medium Party Tray - Gourmet Finger Sandwiches | 3.6g |
| Party Tray - Assorted Sub Sandwiches | 3.6g |
| Party Tray - Italian Sub Sandwiches | 3.6g |
| Beef Picadillo Empanadas | 3.6g |
| Spinach Feta Salmon Empanadas | 3.6g |
| The Brisket Sunrise Breakfast Burrito - Brisket, Egg & Cheese | 3.8g |
| Chicken & Uncured Sausage Gumbo Soup | 3.8g |
| Chicken Leg Quarters - Lemon Pepper (Sold Hot) | 3.9g |
| Chicken Leg Quarters - Mesquite BBQ (Sold Hot) | 3.9g |
| Family Meal - Cheese Enchiladas, Rice & Beans | 3.9g |
| Chopped Brisket Entrée Salad | 3.9g |
| Chicken Egg Rolls | 4.0g |
| Sausage & Egg Breakfast Bowl | 4.2g |
| The Classic Breakfast Burrito - Sausage, Egg & Cheese | 4.4g |
| True Texas Natural Fatty Brisket | 4.5g |
| Seasoned Chicken Wings - Buffalo Style | 4.7g |
| Sushiya Orange Chicken & Rice Bowl (Sold Hot) | 4.8g |
| Seasoned Chicken Wings - Small (Sold Cold) | 4.8g |
| Chicken Tenders (Sold Cold) | 5.1g |
| Chicken Tenders (Sold Hot) | 5.1g |
| El Maximo Breakfast Burrito - Chorizo, Sausage, Bacon & Egg | 5.2g |
| The Morning Grind Breakfast Burrito - Bacon, Egg & Cheese | 5.2g |
| Sushiya General Tsos Chicken & Rice Bowl (Sold Hot) | 5.4g |
| Sushiya Orange & Sesame Chicken Rice Combo Bowl (Sold Hot) | 5.4g |
| Sushiya Sesame Chicken & Rice Bowl (Sold Hot) | 5.4g |
| Shrimp & Sausage Étouffée Bowl | 5.5g |
| Seasoned Chicken Wings - Kansas City-Style BBQ - Small (Sold Hot) | 5.6g |
| Seasoned Chicken Wings - Large (Sold Hot) | 5.6g |
| Seasoned Chicken Wings - Small (Sold Hot) | 5.6g |
| Seasoned Chicken Wings - Spicy Buffalo - Small (Sold Hot) | 5.6g |
| Sushiya Salmon Sashimi | 5.7g |
| Chicken & Sausage Jambalaya Bowl | 5.7g |
| Sushiya Chicken Pot Stickers (Served Hot) | 6.0g |
| Sushiya Cooked Pot Stickers - Chicken | 6.0g |
| Sushiya Cooked Pot Stickers - Pork | 6.0g |
| Sushiya Orange Chicken & Fried Rice Bowl (Sold Hot) | 6.0g |
| Family Meal - Chicken Fajita Tacos, Rice & Beans | 6.0g |
| Chicken & Sausage Rigatoni Pasta Bowl | 6.0g |
| Sushiya Musubi (Served Hot) | 6.2g |
| Sushiya Cooked Korean BBQ Beef Pot Stickers - Extra Large | 6.3g |
| Sushiya Korean Loaded Potstickers | 6.3g |
| Breaded Chicken, Mashed Potatoes & Corn Bowl | 6.5g |
| Sushiya Sesame Chicken & Fried Rice Bowl (Sold Hot) | 6.6g |
| True Texas Pork & Beef Sausage Ring | 6.9g |
| True Texas Natural Smoke Turkey Breast | 7.0g |
| Sushiya Spicy Poke Sushi Roll | 7.5g |
| Grilled Shrimp with Stir Fried Rice | 7.5g |
| Seasoned Wedge Fries - Large (Sold Hot) | 7.8g |
| Seasoned Wedge Fries - Small (Sold Hot) | 7.8g |
| True Texas Natural Smoked Chicken | 8.0g |
| Brisket Tater Tot Casserole | 8.1g |
| Parmesan Breaded Chicken Breast & Penne Pasta | 8.3g |
| Chipotle Lime Pork Tenderloin, Potatoes & Green Beans | 8.5g |
| Sushiya Chicken Katsu Savory Sando | 10.2g |
| Sushiya Cooked Loaded Chicken Pot Stickers | 10.2g |
| Sushiya Spicy Crawfish Cajun Loaded Pot Stickers | 10.2g |
| Tater Tot Casserole | 11.1g |
| BBQ Chicken Salad | 11.8g |
| Sushiya Spicy California Sushi Roll | 12.0g |
| True Texas Pulled Pork | 12.0g |
| Brisket Enchiladas, Mexican Rice & Refried Beans | 12.2g |
| Cheese Enchiladas with Mexican Rice & Refried Beans | 12.2g |
| Queso Pork Tamales, Mexican Rice & Refried Beans | 12.2g |
| Sour Cream Chicken Enchiladas, Rice & Beans | 12.2g |
| Tuna Salad Croissant Sandwich | 12.3g |
| Chicken Fried Chicken Meal Loaded Potatoes Au Gratin | 12.3g |
| Large Party Tray - Assorted Hummus Wraps | 12.5g |
| Large Party Tray - Rotisserie Chicken Salad Croissant Sandwiches | 12.5g |
| Medium Party Tray - Assorted Sandwich Wraps | 12.5g |
| Party Tray - Cranberry Pecan Turkey Salad Croissant Sandwiches | 12.5g |
| Tuna Salad Sandwich | 13.2g |
| Sushiya The Best of Texas Bento Box | 13.6g |
| Sushiya Musubi Roll | 14.0g |
| Family Meal - Chicken Nuggets & Mac 'n' Cheese | 14.1g |
| Sushiya Big Hits Bento Box | 14.6g |
| Sushiya Temptation Sushi Roll | 15.4g |
| Garden Entrée Salad & Rotisserie Chicken Salad | 15.4g |
| Rotisserie Chicken Salad - Large | 15.4g |
| Rotisserie Chicken Salad - Medium | 15.4g |
| Rotisserie Chicken Salad - Small | 15.4g |
| Cranberry Pecan Turkey Salad Sandwich | 17.4g |
| Chicken Tenders & Fries (Sold Hot) | 17.6g |
| True Texas Natural Smoked St. Louis Ribs | 18.0g |
| Grilled Shrimp Fajitas & Rice | 18.0g |
| Rotisserie Chicken Half Sandwich with a Salad | 19.2g |
| Rotisserie Chicken Salad Sandwich | 19.2g |
| Rotisserie Chicken Salad Croissant Sandwich | 20.5g |
| Sushiya San Antonio Bento Box | 24.6g |
| Snack Tray - Rotisserie Chicken Salad & Cheese | 24.7g |
| Boxed Lunch - Turkey & Muenster Cheese Croissant Sandwich | 25.1g |
| Boxed Lunch - Uncured Ham & Swiss Croissant Sandwich | 25.1g |
| True Texas Mac and Cheese | 31.9g |
| Boxed Lunch - Cranberry Pecan Turkey Salad Sandwich | 38.1g |
| Rotisserie Chicken Salad Lettuce Wraps | 39.4g |
| Boxed Lunch - Rotisserie Chicken Salad Croissant Sandwich | 39.7g |
| Rotisserie Chicken Salad & Crackers | 64.8g |
| True Texas Cole Slaw | 82.0g |
| True Texas Potato Salad | 250.6g |
Frequently asked
Does H-E-B use seed oils?
Based on our menu research, H-E-B cooks with: Canola oil in the fryer for the wedge fries; soybean oil on the breaded chicken tenders and the wings. H-E-B's own Meal Simple product pages (heb.com, read 2026-10-21 as Internet Archive copies dated 2026-09-17 to 2026-09-29, because the live site blocks automated reading) list "Canola Clear Fry Oil (Canola Oil, TBHQ (Preservative), ...)" on the Seasoned Wedge Fries (Sold Hot), "Breading Set In: Vegetable Oil (Soybean Oil)" on the Chicken Tenders (Sold Hot), and "blanched in, vegetable oil (soybean oil)" on the Seasoned Chicken Wings (Sold Hot). Soybean oil and canola oil also run through most deli, sushi and hot bar ingredient statements (mayonnaise, sauces, dressings). H-E-B does not say in words which oil its store fryers or hot bar use for everything else, so the other fried items are estimated from their own ingredient statements.. Across the 156 menu items we analyzed, it averages 9.9g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does H-E-B cook with?
Our research indicates: Canola oil in the fryer for the wedge fries; soybean oil on the breaded chicken tenders and the wings. H-E-B's own Meal Simple product pages (heb.com, read 2026-10-21 as Internet Archive copies dated 2026-09-17 to 2026-09-29, because the live site blocks automated reading) list "Canola Clear Fry Oil (Canola Oil, TBHQ (Preservative), ...)" on the Seasoned Wedge Fries (Sold Hot), "Breading Set In: Vegetable Oil (Soybean Oil)" on the Chicken Tenders (Sold Hot), and "blanched in, vegetable oil (soybean oil)" on the Seasoned Chicken Wings (Sold Hot). Soybean oil and canola oil also run through most deli, sushi and hot bar ingredient statements (mayonnaise, sauces, dressings). H-E-B does not say in words which oil its store fryers or hot bar use for everything else, so the other fried items are estimated from their own ingredient statements.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does H-E-B use beef tallow?
No. Our research indicates H-E-B cooks with Canola oil in the fryer for the wedge fries; soybean oil on the breaded chicken tenders and the wings. H-E-B's own Meal Simple product pages (heb.com, read 2026-10-21 as Internet Archive copies dated 2026-09-17 to 2026-09-29, because the live site blocks automated reading) list "Canola Clear Fry Oil (Canola Oil, TBHQ (Preservative), ...)" on the Seasoned Wedge Fries (Sold Hot), "Breading Set In: Vegetable Oil (Soybean Oil)" on the Chicken Tenders (Sold Hot), and "blanched in, vegetable oil (soybean oil)" on the Seasoned Chicken Wings (Sold Hot). Soybean oil and canola oil also run through most deli, sushi and hot bar ingredient statements (mayonnaise, sauces, dressings). H-E-B does not say in words which oil its store fryers or hot bar use for everything else, so the other fried items are estimated from their own ingredient statements., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is H-E-B seed oil free?
No. Our research indicates H-E-B cooks with Canola oil in the fryer for the wedge fries; soybean oil on the breaded chicken tenders and the wings. H-E-B's own Meal Simple product pages (heb.com, read 2026-10-21 as Internet Archive copies dated 2026-09-17 to 2026-09-29, because the live site blocks automated reading) list "Canola Clear Fry Oil (Canola Oil, TBHQ (Preservative), ...)" on the Seasoned Wedge Fries (Sold Hot), "Breading Set In: Vegetable Oil (Soybean Oil)" on the Chicken Tenders (Sold Hot), and "blanched in, vegetable oil (soybean oil)" on the Seasoned Chicken Wings (Sold Hot). Soybean oil and canola oil also run through most deli, sushi and hot bar ingredient statements (mayonnaise, sauces, dressings). H-E-B does not say in words which oil its store fryers or hot bar use for everything else, so the other fried items are estimated from their own ingredient statements., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at H-E-B?
Sushiya Tuna Nigiri Sushi is the lowest-PUFA item we analyzed at H-E-B, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at H-E-B?
True Texas Potato Salad is the highest-PUFA item we analyzed at H-E-B, at an estimated 250.6g 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 H-E-B 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.