Mellow Mushroom Seed Oil Report Card
Based on our menu research, Mellow Mushroom cooks with: soybean oil. Across the 150 menu items we analyzed, it averages 8.6g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Mellow Mushroom fry in? The full answer
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Safest Orders at Mellow Mushroom
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: Cheese Pizza (2 slices, 10"), 1.6g total
| Item | PUFA |
|---|---|
| Cheese Pizza (2 slices, 10") | 1.6g |
| House Salad (Lil) | 2.0g |
| Greek Salad (Lil) | 2.0g |
| MYO Pizza – Veggie Build (2 slices, 10") | 3.0g |
| Kosmic Karma Pizza (2 slices, 10") | 3.0g |
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Build my orderWhat to Avoid at Mellow Mushroom
| Item | PUFA |
|---|---|
| Caesar Dressing | 30.2g |
| Esperanza Dressing | 29.5g |
| Oil & Vinegar Dressing | 26.6g |
| Boneless Wings (15 pc) | 26.0g |
| House Special Pizza (Large) | 24.0g |
Every Mellow Mushroom item, ranked
All 150 items we have for Mellow Mushroom, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Pretzel Bites (6 pc) | 0.0g |
| Pretzel Bites | 0.0g |
| Fountain Drink | 0.0g |
| Red Bull | 0.0g |
| Draft Beer | 0.0g |
| 1% Chocolate Milk | 0.1g |
| 2% Milk | 0.2g |
| Hummus Dip | 0.7g |
| Marinara Sauce | 1.0g |
| Spicy Beer Cheese Dip | 1.0g |
| Beer Cheese Dip | 1.0g |
| Pretzel, Butter and Salt | 1.5g |
| Cheese Pizza (2 slices, 10") | 1.6g |
| Garlic Bread | 2.0g |
| Cheesecake Slice | 2.0g |
| Buffalo Sauce | 2.0g |
| House Salad (Lil) | 2.0g |
| Greek Salad (Lil) | 2.0g |
| MYO Pizza – Veggie Build (2 slices, 10") | 3.0g |
| Kosmic Karma Pizza (2 slices, 10") | 3.0g |
| Chocolate Lava Cake | 3.0g |
| Parmesan Pretzels (Half) | 3.0g |
| House Salad (Regular) | 3.0g |
| Caesar Salad (Lil) | 3.0g |
| Kids Pretzel Dippers | 3.0g |
| Gluten-Free Chocolate Brownie | 3.0g |
| Triple Chocolate Chunk Cookie | 3.0g |
| Sugar Cookie | 3.0g |
| Kids French Bread Pizza (Cheese) | 3.3g |
| Time for a Sundae with Sugar Cookie | 3.5g |
| Time for a Sundae with Triple Chocolate Chunk Cookie | 3.5g |
| Pacific Rim Pizza (2 slices, 10") | 4.0g |
| Red, White & Blue Pizza (2 slices, 10") | 4.0g |
| Calzone (cheese & veggie) | 4.0g |
| Cheese Bread | 4.0g |
| Meatball Trio | 4.0g |
| Cheese Mellow Rollz | 4.0g |
| Greek Salad (Regular) | 4.0g |
| Enlightened Spinach Salad (Regular) | 4.0g |
| Kids Cheese Pizza | 4.0g |
| Kids Mac & Cheese | 4.0g |
| Mary Jane's Triple Chocolate Brownie | 4.0g |
| Peanut Butter Cookie | 4.0g |
| Pepperoni Pizza (2 slices, 10") | 4.3g |
| Time for a Sundae with Brownie | 4.5g |
| Time for a Sundae with Peanut Butter Cookie | 4.5g |
| House Special Pizza (2 slices, 10") | 5.0g |
| Works Pizza (2 slices, 10") | 5.0g |
| MYO Pizza – Meat Build (2 slices, 10") | 5.0g |
| Chips & Hummus | 5.0g |
| Spinach Salad | 5.0g |
| Stromboli | 5.0g |
| Parmesan Pretzels (Whole) | 5.0g |
| Pepperoni Mellow Rollz | 5.0g |
| Cheese Pizza (Small) | 5.0g |
| Build Your Own Pizza (Small) | 5.0g |
| Italian Hoagie (Half) | 5.0g |
| Meatball Hoagie (Half) | 5.0g |
| Avocado Hoagie (Half) | 5.0g |
| Tempeh Hoagie (Half) | 5.0g |
| Caesar Salad (Regular) | 5.0g |
| Kids French Bread Pizza (Pepperoni) | 5.0g |
| Kids Meatball & Mozzarella Stacks | 5.0g |
| Holy Shiitake Pie (2 slices, 10") | 6.0g |
| Calzone (meat lovers) | 6.0g |
| Blue Cheese Dipping Sauce | 6.0g |
| Veg Out Pizza (Small) | 6.0g |
| Great White Pizza (Small) | 6.0g |
| Pepperoni Pizza (Small) | 6.0g |
| Steak & Cheese Hoagie (Half) | 6.0g |
| Asian Crunch Salad | 6.3g |
| Chicken & Cheese Hoagie (Half) | 6.3g |
| Ranch Dipping Sauce | 7.0g |
| Kosmic Karma Pizza (Small) | 7.0g |
| Holy Shiitake Pie (Small) | 7.0g |
| Pacific Rim Pizza (Small) | 7.0g |
| Maui Wowie Pizza (Small) | 7.0g |
| Merry Prankster Pizza (Small) | 7.0g |
| Mel's Classic Burger | 7.0g |
| Ranch Dressing | 7.5g |
| Mighty Meaty Pizza (2 slices, 10") | 7.6g |
| Kids Tots (4 oz) | 7.9g |
| Creamy Asian Dressing | 7.9g |
| Traditional Wings (5 pc) | 8.0g |
| Buffalo Chicken Pizza (Small) | 8.0g |
| Funky Q Chicken Pizza (Small) | 8.0g |
| Super Pepperoni Pizza (Small) | 8.0g |
| Cheese Calzone | 8.0g |
| Veggie Calzone | 8.0g |
| All-American Smashburger | 8.0g |
| California Club | 8.4g |
| Kids Naked Boneless Wings (4 pc) | 8.7g |
| Mozzarella Sticks (5 pc) | 9.0g |
| Mighty Meaty Pizza (Small) | 9.0g |
| The Steakhouse Pizza (Small) | 9.0g |
| Cheese Pizza (Medium) | 9.0g |
| Italian Hoagie (Whole) | 9.0g |
| Meatball Hoagie (Whole) | 9.0g |
| Ritz Burger | 9.0g |
| Traditional Wings (6 pc) | 10.0g |
| Boneless Wings (5 pc) | 10.0g |
| House Special Pizza (Small) | 10.0g |
| Steak Calzone | 10.0g |
| Steak & Cheese Hoagie (Whole) | 10.0g |
| Elevated Cobb Salad | 10.0g |
| Avocado Hoagie (Whole) | 10.0g |
| Pepperoni Pizza (Medium) | 11.0g |
| Meat Luver Calzone | 11.0g |
| Apple Harvest Salad | 11.3g |
| Boneless Wings (6 pc) | 12.0g |
| Veg Out Pizza (Medium) | 12.0g |
| Great White Pizza (Medium) | 12.0g |
| Kids Tots (6 oz) | 12.0g |
| Chicken & Cheese Hoagie (Whole) | 12.6g |
| Pacific Rim Pizza (Medium) | 13.0g |
| Maui Wowie Pizza (Medium) | 13.0g |
| Merry Prankster Pizza (Medium) | 13.0g |
| Cheese Pizza (Large) | 13.0g |
| Build Your Own Pizza (Large) | 13.0g |
| Traditional Wings (10 pc) | 14.0g |
| Kosmic Karma Pizza (Medium) | 14.0g |
| Holy Shiitake Pie (Medium) | 14.0g |
| Greek Feta Dressing | 14.4g |
| Spinach Artichoke Dip | 14.5g |
| Balsamic Vinaigrette | 14.8g |
| Buffalo Chicken Pizza (Medium) | 15.0g |
| Funky Q Chicken Pizza (Medium) | 15.0g |
| Pepperoni Pizza (Large) | 16.0g |
| Bruschetta | 16.5g |
| Mighty Meaty Pizza (Medium) | 17.0g |
| Veg Out Pizza (Large) | 17.0g |
| Great White Pizza (Large) | 17.0g |
| Boneless Wings (10 pc) | 18.0g |
| Pacific Rim Pizza (Large) | 18.0g |
| Maui Wowie Pizza (Large) | 18.0g |
| House Special Pizza (Medium) | 18.0g |
| Kosmic Karma Pizza (Large) | 19.0g |
| Holy Shiitake Pie (Large) | 19.0g |
| Traditional Wings (15 pc) | 20.0g |
| Super Pepperoni Pizza (Large) | 20.0g |
| Buffalo Chicken Pizza (Large) | 21.0g |
| Funky Q Chicken Pizza (Large) | 21.0g |
| Bleu Cheese Dressing | 21.5g |
| The Steakhouse Pizza (Large) | 22.0g |
| Mighty Meaty Pizza (Large) | 23.0g |
| House Special Pizza (Large) | 24.0g |
| Boneless Wings (15 pc) | 26.0g |
| Oil & Vinegar Dressing | 26.6g |
| Esperanza Dressing | 29.5g |
| Caesar Dressing | 30.2g |
Frequently asked
Does Mellow Mushroom use seed oils?
Based on our menu research, Mellow Mushroom cooks with: soybean oil. Across the 150 menu items we analyzed, it averages 8.6g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Mellow Mushroom cook with?
Our research indicates: soybean oil (wings fryer, dressings); olive oil (dough brush, finishing). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Mellow Mushroom use beef tallow?
No. Our research indicates Mellow Mushroom cooks with soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Mellow Mushroom seed oil free?
No. Our research indicates Mellow Mushroom cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Mellow Mushroom?
Cheese Pizza (2 slices, 10") is the lowest-PUFA item we analyzed at Mellow Mushroom, at an estimated 1.6g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Mellow Mushroom?
Caesar Dressing is the highest-PUFA item we analyzed at Mellow Mushroom, at an estimated 30.2g 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
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See where Mellow Mushroom 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.