Legal Sea Foods Seed Oil Report Card
Based on our menu research, Legal Sea Foods cooks with: canola oil (estimated). 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 fry in? The full answer
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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 |
| Tuna Poke | 4.0g |
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Build my orderWhat to Avoid at Legal Sea Foods
| Item | PUFA |
|---|---|
| Fisherman's Platter | 20.0g |
| Fish & Chips | 16.0g |
| Crispy Calamari | 14.0g |
| Jumbo Naked Shrimp | 14.0g |
| Kids' Fish & Chips | 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 |
| Cape Cod Littleneck Clams | 1.0g |
| Colossal Naked Shrimp Cocktail | 1.0g |
| Steamed Broccoli | 1.0g |
| Jasmine Rice | 1.0g |
| Blackened Raw Tuna Tataki | 3.0g |
| New York Cheesecake | 3.0g |
| Boston Cream Pie | 3.0g |
| Key Lime Pie | 3.0g |
| Tuna Poke | 4.0g |
| New England Clam Chowder | 4.0g |
| Greek Salad | 4.0g |
| Simply Grilled Salmon | 4.0g |
| Simply Grilled Tuna Steak | 4.0g |
| Simply Grilled Sea Scallops | 4.0g |
| New England Baked Haddock | 4.0g |
| Broccoli au Gratin | 4.0g |
| Three Bon Bons | 4.0g |
| Lobster Bisque | 5.0g |
| Organic PEI Mussels | 5.0g |
| Half Pound Maine Lobster Roll | 5.0g |
| House-Made Mac & Cheese | 5.0g |
| House Salad | 6.0g |
| Grilled Colossal Shrimp Surf & Turf | 6.0g |
| Sesame Crusted Yellow Fin Tuna | 6.0g |
| Legal's Signature Crab Cake | 7.0g |
| Cioppino | 7.0g |
| Kids' Burger | 7.0g |
| Bacon Cheddar Burger | 8.0g |
| Lobster Ravioli | 8.0g |
| Classic Caesar Salad | 9.0g |
| Crispy Fish Sandwich | 12.0g |
| North Atlantic Sea Scallops | 13.0g |
| French Fries | 13.0g |
| Crispy Calamari | 14.0g |
| Jumbo Naked Shrimp | 14.0g |
| Kids' Fish & Chips | 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: canola oil (estimated). 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 canola oil (estimated), 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 canola oil (estimated), 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?
Tuna Poke is the lowest-PUFA item we analyzed at Legal Sea Foods, at an estimated 4.0g 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.