Metro Diner Seed Oil Report Card
Based on our menu research, Metro Diner cooks with: fries/griddles in vegetable and/or canola oil per customer allergy-guide reports (findmeglutenfree.com); exact blend not published by Metro Diner, so assumed soybean-leaning vegetable oil for the fried items (higher-PUFA-wins). Across the 26 menu items we analyzed, it averages 10.0g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
Safest Orders at Metro Diner
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: Iron City Meatloaf, 8.0g total
| Item | PUFA |
|---|---|
| Mac And Cheese | 4.0g |
| Metro Pancakes | 5.0g |
| Croissant French Toast | 6.0g |
| Steak Tips | 7.0g |
| Western Omelet | 7.0g |
What to Avoid at Metro Diner
| Item | PUFA |
|---|---|
| Fried Chicken Plate | 22.0g |
| Fried Chicken & Waffle (half chicken) | 20.0g |
| Fish & Chips | 18.0g |
| Chicken Tender Plate | 16.0g |
| Boneless Wings | 14.0g |
Every Metro Diner item, ranked
All 26 items we have for Metro Diner, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Chocolate Cake | 3.0g |
| Mac And Cheese | 4.0g |
| Metro Pancakes | 5.0g |
| Croissant French Toast | 6.0g |
| Steak Tips | 7.0g |
| Western Omelet | 7.0g |
| Classic Burger | 8.0g |
| House Salad | 8.0g |
| Onion Rings | 8.0g |
| Steak & Scramble Bowl | 8.0g |
| Iron City Meatloaf | 8.0g |
| Bissell Breakfast | 9.0g |
| Bbq Bacon Burger | 9.0g |
| French Fries | 9.0g |
| Teriyaki Salmon Plate | 9.0g |
| Philly Cheesesteak | 9.0g |
| Metro Club | 10.0g |
| Chicken Pot Pie | 10.0g |
| Chicken Caesar Salad | 10.0g |
| Fried Chicken Sandwich | 12.0g |
| Spicy Honey Chicken Sandwich | 12.0g |
| Boneless Wings | 14.0g |
| Chicken Tender Plate | 16.0g |
| Fish & Chips | 18.0g |
| Fried Chicken & Waffle (half chicken) | 20.0g |
| Fried Chicken Plate | 22.0g |
Frequently asked
Does Metro Diner use seed oils?
Based on our menu research, Metro Diner cooks with: fries/griddles in vegetable and/or canola oil per customer allergy-guide reports (findmeglutenfree.com); exact blend not published by Metro Diner, so assumed soybean-leaning vegetable oil for the fried items (higher-PUFA-wins). Across the 26 menu items we analyzed, it averages 10.0g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Metro Diner cook with?
Our research indicates: fries/griddles in vegetable and/or canola oil per customer allergy-guide reports (findmeglutenfree.com); exact blend not published by Metro Diner, so assumed soybean-leaning vegetable oil for the fried items (higher-PUFA-wins). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Metro Diner use beef tallow?
No. Our research indicates Metro Diner cooks with fries/griddles in vegetable and/or canola oil per customer allergy-guide reports (findmeglutenfree.com); exact blend not published by Metro Diner, so assumed soybean-leaning vegetable oil for the fried items (higher-PUFA-wins), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Metro Diner seed oil free?
No. Our research indicates Metro Diner cooks with fries/griddles in vegetable and/or canola oil per customer allergy-guide reports (findmeglutenfree.com); exact blend not published by Metro Diner, so assumed soybean-leaning vegetable oil for the fried items (higher-PUFA-wins), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Metro Diner?
Mac And Cheese is the lowest-PUFA item we analyzed at Metro Diner, at an estimated 4.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Metro Diner?
Fried Chicken Plate is the highest-PUFA item we analyzed at Metro Diner, at an estimated 22.0g 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.
Compare other chains
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See where Metro Diner 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.