Legal Sea Foods Seed Oil Report Card
Based on our menu research, Legal Sea Foods cooks with: No official allergen/ingredient document names the house fryer oil (their allergen page 404s and no FDD exists since they're corporate-owned, not franchised). They deep-fry heavily: fish and chips, fried shrimp, scallops, whole-belly clams, calamari, fried fish tacos, tempura cauliflower, french fries, onion strings. Their own published recipes for fried shrimp and french fries both call for canola oil, which is the best lean available; industry-default canola/soybean blend is otherwise assumed. Their kung pao sauce (on wings and cauliflower) is separately flagged on the menu as containing peanut oil, but that reads as sauce-only, not the fryer, since it is the sole item carrying that allergen flag.. Across the 40 menu items we analyzed, it averages 6.3g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
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Safest Orders at Legal Sea Foods
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: Simply Grilled Salmon + Steamed Broccoli + New York Cheesecake, 8.0g total
| Item | PUFA |
|---|---|
| Oysters of the Day | 1.0g |
| Cape Cod Littleneck Clams | 1.0g |
| Colossal Naked Shrimp Cocktail | 1.0g |
| Blackened Raw Tuna Tataki | 3.0g |
| Simply Grilled Sea Scallops | 4.0g |
What to Avoid at Legal Sea Foods
| Item | PUFA |
|---|---|
| Fisherman's Platter | 20.0g |
| Fish & Chips | 16.0g |
| Jumbo Naked Shrimp | 14.0g |
| Kids' Fish & Chips | 14.0g |
| Crispy Calamari | 14.0g |
Every Legal Sea Foods item, ranked
All 40 items we have for Legal Sea Foods, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Iced Tea | 0.0g |
| Oysters of the Day | 1.0g |
| Jasmine Rice | 1.0g |
| Cape Cod Littleneck Clams | 1.0g |
| Colossal Naked Shrimp Cocktail | 1.0g |
| Steamed Broccoli | 1.0g |
| New York Cheesecake | 3.0g |
| Key Lime Pie | 3.0g |
| Blackened Raw Tuna Tataki | 3.0g |
| Boston Cream Pie | 3.0g |
| Simply Grilled Sea Scallops | 4.0g |
| Simply Grilled Salmon | 4.0g |
| Greek Salad | 4.0g |
| Simply Grilled Tuna Steak | 4.0g |
| Three Bon Bons | 4.0g |
| Broccoli au Gratin | 4.0g |
| New England Clam Chowder | 4.0g |
| New England Baked Haddock | 4.0g |
| Tuna Poke | 4.0g |
| House-Made Mac & Cheese | 5.0g |
| Lobster Bisque | 5.0g |
| Organic PEI Mussels | 5.0g |
| Half Pound Maine Lobster Roll | 5.0g |
| House Salad | 6.0g |
| Sesame Crusted Yellow Fin Tuna | 6.0g |
| Grilled Colossal Shrimp Surf & Turf | 6.0g |
| Legal's Signature Crab Cake | 7.0g |
| Kids' Burger | 7.0g |
| Cioppino | 7.0g |
| Lobster Ravioli | 8.0g |
| Bacon Cheddar Burger | 8.0g |
| Classic Caesar Salad | 9.0g |
| Crispy Fish Sandwich | 12.0g |
| North Atlantic Sea Scallops | 13.0g |
| French Fries | 13.0g |
| Jumbo Naked Shrimp | 14.0g |
| Kids' Fish & Chips | 14.0g |
| Crispy Calamari | 14.0g |
| Fish & Chips | 16.0g |
| Fisherman's Platter | 20.0g |
Frequently asked
Does Legal Sea Foods use seed oils?
Based on our menu research, Legal Sea Foods cooks with: No official allergen/ingredient document names the house fryer oil (their allergen page 404s and no FDD exists since they're corporate-owned, not franchised). They deep-fry heavily: fish and chips, fried shrimp, scallops, whole-belly clams, calamari, fried fish tacos, tempura cauliflower, french fries, onion strings. Their own published recipes for fried shrimp and french fries both call for canola oil, which is the best lean available; industry-default canola/soybean blend is otherwise assumed. Their kung pao sauce (on wings and cauliflower) is separately flagged on the menu as containing peanut oil, but that reads as sauce-only, not the fryer, since it is the sole item carrying that allergen flag.. Across the 40 menu items we analyzed, it averages 6.3g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Legal Sea Foods cook with?
Our research indicates: No official allergen/ingredient document names the house fryer oil (their allergen page 404s and no FDD exists since they're corporate-owned, not franchised). They deep-fry heavily: fish and chips, fried shrimp, scallops, whole-belly clams, calamari, fried fish tacos, tempura cauliflower, french fries, onion strings. Their own published recipes for fried shrimp and french fries both call for canola oil, which is the best lean available; industry-default canola/soybean blend is otherwise assumed. Their kung pao sauce (on wings and cauliflower) is separately flagged on the menu as containing peanut oil, but that reads as sauce-only, not the fryer, since it is the sole item carrying that allergen flag.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Legal Sea Foods use beef tallow?
No. Our research indicates Legal Sea Foods cooks with No official allergen/ingredient document names the house fryer oil (their allergen page 404s and no FDD exists since they're corporate-owned, not franchised). They deep-fry heavily: fish and chips, fried shrimp, scallops, whole-belly clams, calamari, fried fish tacos, tempura cauliflower, french fries, onion strings. Their own published recipes for fried shrimp and french fries both call for canola oil, which is the best lean available; industry-default canola/soybean blend is otherwise assumed. Their kung pao sauce (on wings and cauliflower) is separately flagged on the menu as containing peanut oil, but that reads as sauce-only, not the fryer, since it is the sole item carrying that allergen flag., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Legal Sea Foods seed oil free?
No. Our research indicates Legal Sea Foods cooks with No official allergen/ingredient document names the house fryer oil (their allergen page 404s and no FDD exists since they're corporate-owned, not franchised). They deep-fry heavily: fish and chips, fried shrimp, scallops, whole-belly clams, calamari, fried fish tacos, tempura cauliflower, french fries, onion strings. Their own published recipes for fried shrimp and french fries both call for canola oil, which is the best lean available; industry-default canola/soybean blend is otherwise assumed. Their kung pao sauce (on wings and cauliflower) is separately flagged on the menu as containing peanut oil, but that reads as sauce-only, not the fryer, since it is the sole item carrying that allergen flag., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Legal Sea Foods?
Oysters of the Day is the lowest-PUFA item we analyzed at Legal Sea Foods, at an estimated 1.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Legal Sea Foods?
Fisherman's Platter is the highest-PUFA item we analyzed at Legal Sea Foods, at an estimated 20.0g 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 Legal Sea Foods 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.