P.F. Chang's Seed Oil Report Card
Based on our menu research, P.F. Chang's cooks with: Soybean oil (primary wok and frying oil; standard for P.F. Chang's kitchen; PUFA fraction 0.55). Across the 106 menu items we analyzed, it averages 14.8g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
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Safest Orders at P.F. Chang's
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: California Roll + Iced Tea, 1.8g total
| Item | PUFA |
|---|---|
| Sweet Soy Glaze | 0.0g |
| Egg Drop Soup (Cup) | 0.6g |
| Hot Honey | 1.0g |
| Hot & Sour Soup (Cup) | 1.2g |
| Wonton Soup (Cup) | 1.3g |
What to Avoid at P.F. Chang's
| Item | PUFA |
|---|---|
| Crispy Green Beans | 46.8g |
| Crispy Honey Chicken | 45.3g |
| Orange Chicken | 42.4g |
| Crispy Honey Shrimp | 42.0g |
| Black Pepper Filet | 41.5g |
Every P.F. Chang's item, ranked
All 106 items we have for P.F. Chang's, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Sweet Soy Glaze | 0.0g |
| Egg Drop Soup (Cup) | 0.6g |
| Key Lime Pie | 0.7g |
| Red Velvet Cake | 0.8g |
| Hot Honey | 1.0g |
| Butter Cake | 1.2g |
| Hot & Sour Soup (Cup) | 1.2g |
| Wonton Soup (Cup) | 1.3g |
| Kids Avocado Roll | 1.5g |
| Kids California Roll | 1.8g |
| California Roll | 1.8g |
| Chocolate Peanut Butter Cream Pie | 2.5g |
| Dessert Flight | 2.6g |
| Chocolate Soufflé | 2.7g |
| Baby Buddhas Feast Stir Fried | 3.0g |
| Kung Pao Dragon Roll | 3.2g |
| New York-Style Cheesecake | 3.3g |
| Shrimp Dumplings (Steamed) | 3.6g |
| Egg Drop Soup (Bowl) | 3.6g |
| Lunch Soup & Salad | 4.0g |
| BBQ Pork Spare Ribs | 4.6g |
| Northern-Style Pork Spare Ribs | 4.6g |
| House Salad (For One) | 4.8g |
| Wonton Soup (Bowl) | 5.3g |
| Kids Teriyaki Beef | 5.4g |
| House Salad (To Share) | 6.0g |
| Chicken with Broccoli | 6.4g |
| Singapore Street Noodles | 6.4g |
| Hot & Sour Soup (Bowl) | 6.9g |
| Chili Crisp | 7.7g |
| Fried Rice | 7.8g |
| Kids Lo Mein | 7.8g |
| Asian Caesar Salad (For One) | 7.8g |
| Garlic Noodles | 7.9g |
| Pork Dumplings (Steamed) | 8.0g |
| Signature Lo Mein (Vegetable) | 8.4g |
| Dynamite | 8.5g |
| Shrimp Dumplings (Pan-Fried) | 9.0g |
| Beef with Broccoli | 9.3g |
| Crab Wontons | 9.5g |
| Edamame | 9.6g |
| Thai Peanut Salad (For One) | 9.6g |
| Gluten-Free Kids Fried Rice | 9.9g |
| Signature Lo Mein (Shrimp) | 9.9g |
| Chef's Feast for 4 | 10.0g |
| Chef's Feast for 2 | 10.0g |
| Chef's Feast for 6 | 10.0g |
| Firecracker Shrimp | 10.3g |
| Banana Spring Rolls | 10.3g |
| Pork Dumplings (Pan-Fried) | 10.7g |
| Chang's Lettuce Wraps | 10.8g |
| Kids Teriyaki Chicken | 10.9g |
| Pepper Steak | 11.1g |
| Shrimp Tempura Roll | 11.4g |
| Signature Lo Mein (Chicken) | 11.6g |
| Gluten-Free Chang's Chicken Lettuce Wraps | 12.0g |
| Spicy Tuna Roll | 12.0g |
| Kids Honey Chicken | 12.0g |
| Kids Sweet and Sour Chicken | 12.0g |
| Mandarin Crunch Salad (For One) | 12.0g |
| Signature Lo Mein (Beef) | 12.4g |
| Signature Lo Mein (Combo) | 12.4g |
| Teriyaki Beef | 12.6g |
| Sesame Beef | 12.7g |
| Gluten-Free Beef with Broccoli | 12.7g |
| Mongolian Beef | 12.8g |
| Kung Pao Brussels Sprouts | 14.4g |
| Gluten-Free Mongolian Beef | 14.7g |
| Asian Caesar Salad (To Share) | 15.2g |
| Buddha's Feast Stir-Fried | 18.0g |
| Flaming Red Wontons | 18.2g |
| Salt & Pepper Prawns | 19.5g |
| Thai Peanut Salad (To Share) | 20.4g |
| Pork Egg Rolls | 20.7g |
| Miso Glazed Salmon | 21.0g |
| Spicy Eggplant | 21.0g |
| Kids Orange Chicken | 21.2g |
| Veggie Spring Rolls | 21.6g |
| Teriyaki Chicken | 23.2g |
| Sweet & Sour Chicken | 23.6g |
| Longlife Noodles & Prawns | 23.9g |
| Chili-Garlic Green Beans | 24.0g |
| Mandarin Crunch Salad (To Share) | 24.0g |
| Pad Thai | 24.2g |
| Mongolian Trio | 24.5g |
| Dynamite Roll | 24.6g |
| Sesame Chicken | 24.7g |
| The Great Wall of Chocolate | 25.5g |
| Chang's Spicy Chicken | 26.2g |
| Kung Pao Beef | 26.4g |
| Teriyaki Trio | 26.4g |
| Pork Belly Bao Buns | 26.8g |
| Cold Cucumber Salad | 27.6g |
| Black Pepper Chicken | 28.9g |
| Gluten-Free Chang's Spicy Chicken | 29.2g |
| Dynamite Shrimp | 30.8g |
| Crispy Eggplant with Togarashi Aioli | 34.2g |
| Kung Pao Chicken | 36.7g |
| Ma Po Tofu | 37.2g |
| Japanese Wok-Fired Calamari | 37.8g |
| Mongolian Tofu | 38.4g |
| Black Pepper Filet | 41.5g |
| Crispy Honey Shrimp | 42.0g |
| Orange Chicken | 42.4g |
| Crispy Honey Chicken | 45.3g |
| Crispy Green Beans | 46.8g |
Frequently asked
Does P.F. Chang's use seed oils?
Based on our menu research, P.F. Chang's cooks with: Soybean oil (primary wok and frying oil; standard for P.F. Chang's kitchen; PUFA fraction 0.55). Across the 106 menu items we analyzed, it averages 14.8g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does P.F. Chang's cook with?
Our research indicates: Soybean oil (primary wok and frying oil; standard for P.F. Chang's kitchen; PUFA fraction 0.55). Preparation can vary by location, so treat PUFA numbers as estimates.
Does P.F. Chang's use beef tallow?
No. Our research indicates P.F. Chang's cooks with Soybean oil (primary wok and frying oil; standard for P.F. Chang's kitchen; PUFA fraction 0.55), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is P.F. Chang's seed oil free?
No. Our research indicates P.F. Chang's cooks with Soybean oil (primary wok and frying oil; standard for P.F. Chang's kitchen; PUFA fraction 0.55), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at P.F. Chang's?
Sweet Soy Glaze is the lowest-PUFA item we analyzed at P.F. Chang's, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at P.F. Chang's?
Crispy Green Beans is the highest-PUFA item we analyzed at P.F. Chang's, at an estimated 46.8g 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 P.F. Chang's 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.