Publix Seed Oil Report Card
Based on our menu research, Publix cooks with: Corn and cottonseed oil blend in the deli fryers. Publix's own ingredient statements for its deli fried chicken, tenders and wings say "Fried In Corn And Cottonseed Oil Blend" (publix.com product data, services.publix.com, read 2026-10-20), for example on the Fried Chicken Thigh & Leg, the 8-Piece Mixed Fried Chicken, the Fried Chicken Tenders and the wings. The breading and seasonings also list small amounts of soy oil and canola oil. Publix prints no polyunsaturated fat, and the oil for its fried shrimp, onion rings, potato wedges, pizza and sushi was not readable (its product data sits behind a bot wall), so those are estimated.. Across the 200 menu items we analyzed, it averages 14.5g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
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Safest Orders at Publix
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: Publix Deli Fried Chicken Wings, Plain Breaded (1 Wing) + Publix Deli Smoked Rib Meal + Publix Turkey Sub (Half) + Jalapeno Pepper Jack Cheese (Half) + Sweet Sriracha Sauce (Whole) + Extra Avocado (Half) + Publix Deli Green Beans + Cheese Pizza 16 Inch Hot, 55.9g total
| Item | PUFA |
|---|---|
| No Bread, Lettuce Base (Half) | 0.0g |
| No Bread, Lettuce Base (Whole) | 0.0g |
| No Bread, Spinach Base (Half) | 0.0g |
| No Bread, Spinach Base (Whole) | 0.0g |
| Jalapeno Pepper Jack Cheese (Half) | 0.3g |
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Build my orderWhat to Avoid at Publix
| Item | PUFA |
|---|---|
| Publix Deli Chicken Tenders Meal for Four | 164.0g |
| Publix Deli Fried Chicken 16 Pc Mixed, Hot | 133.0g |
| Publix Deli Baked Chicken Tenders, Meal for Four | 130.8g |
| Publix Deli Fried Chicken Wings, Plain Breaded (20 Piece) | 99.6g |
| Publix Deli Smoked Pork, Smokehouse Meal for Four | 99.5g |
Every Publix item, ranked
All 200 items we have for Publix, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| No Bread, Lettuce Base (Half) | 0.0g |
| No Bread, Lettuce Base (Whole) | 0.0g |
| No Bread, Spinach Base (Half) | 0.0g |
| No Bread, Spinach Base (Whole) | 0.0g |
| Sweet Sriracha Sauce (Whole) | 0.0g |
| Boar's Head Spicy Mustard (Half) | 0.1g |
| Jalapeno Pepper Jack Cheese (Half) | 0.3g |
| Provolone Cheese (Half) | 0.3g |
| Swiss Cheese (Half) | 0.3g |
| Boar's Head Honey Mustard (Half) | 0.3g |
| Yellow Mustard (Half) | 0.3g |
| Boar's Head Spicy Three Pepper Cheese (Half) | 0.3g |
| Muenster Cheese (Half) | 0.4g |
| White American Cheese (Half) | 0.4g |
| Boar's Head Spicy Mustard (Whole) | 0.4g |
| Extra Avocado (Half) | 0.4g |
| Yellow Mustard (Whole) | 0.5g |
| Extra Guacamole (Half) | 0.5g |
| Jalapeno Pepper Jack Cheese (Whole) | 0.6g |
| Provolone Cheese (Whole) | 0.6g |
| Swiss Cheese (Whole) | 0.6g |
| Boar's Head Spicy Three Pepper Cheese (Whole) | 0.7g |
| Muenster Cheese (Whole) | 0.8g |
| White American Cheese (Whole) | 0.8g |
| Extra Avocado (Whole) | 0.8g |
| Cheddar Cheese (Whole) | 0.8g |
| Yellow American Cheese (Whole) | 0.8g |
| Boar's Head Honey Mustard (Whole) | 0.9g |
| Extra Bacon (Half) | 0.9g |
| Extra Guacamole (Whole) | 1.0g |
| Soft Sub Roll (Half) | 1.2g |
| Publix Turkey Sub (Half) | 1.3g |
| Boar's Head Maple Honey Turkey Sub (Half) | 1.3g |
| Publix Deli Veggie Sub (Half) | 1.3g |
| Publix Homestyle Beef Meatball Sub (Half) | 1.3g |
| Boar's Head Jerk Turkey & Gouda Sub (Half) | 1.4g |
| White Sub Roll (Half) | 1.5g |
| Boar's Head Turkey Sub (Half) | 1.5g |
| Boar's Head Ham Sub (Half) | 1.5g |
| Boar's Head Ham and Turkey Sub (Half) | 1.5g |
| Publix Cuban Sub (Half) | 1.5g |
| Publix Ham & Turkey Sub (Half) | 1.5g |
| Boar's Head Blt Hot Sub (Half) | 1.5g |
| Boar's Head Low Sodium Turkey Sub (Half) | 1.5g |
| Publix Deli Ultimate Sub (Half) | 1.6g |
| Publix Ham Sub (Half) | 1.6g |
| Extra Bacon (Whole) | 1.7g |
| Boar's Head Ultimate Sub (Half) | 1.7g |
| Publix Roast Beef Sub (Half) | 1.7g |
| Boar's Head Low Sodium Ultimate Sub (Half) | 1.7g |
| Whole Wheat Sub Roll (Half) | 1.8g |
| Deli Sub Sauce (Half) | 1.8g |
| Boar's Head Roast Beef Sub (Half) | 1.9g |
| Boar's Head American Sub (Half) | 2.0g |
| Boar's Head EverRoast Sub (Half) | 2.1g |
| Publix Deli Spicy Falafel Sub (Half) | 2.1g |
| Boar's Head Low Sodium Ham Sub (Half) | 2.2g |
| Publix Italian Sub (Half) | 2.3g |
| Soft Sub Roll (Whole) | 2.4g |
| Boar's Head Deluxe Sub (Half) | 2.4g |
| Boar's Head Maple Honey Turkey Sub (Whole) | 2.5g |
| Publix Deli Veggie Sub (Whole) | 2.5g |
| Publix Homestyle Beef Meatball Sub (Whole) | 2.5g |
| Italian 5 Grain Sub Roll (Half) | 2.7g |
| Publix Turkey Sub (Whole) | 2.7g |
| Publix Deli Mojo Pork Sub (Half) | 2.7g |
| Boar's Head Jerk Turkey & Gouda Sub (Whole) | 2.8g |
| Flatbread (Half) | 3.0g |
| White Sub Roll (Whole) | 3.0g |
| Boar's Head Turkey Sub (Whole) | 3.0g |
| Boar's Head Ham Sub (Whole) | 3.0g |
| Boar's Head Ham and Turkey Sub (Whole) | 3.0g |
| Publix Cuban Sub (Whole) | 3.0g |
| Publix Ham & Turkey Sub (Whole) | 3.0g |
| Boar's Head Blt Hot Sub (Whole) | 3.0g |
| Boar's Head Low Sodium Turkey Sub (Whole) | 3.0g |
| Publix Deli Ultimate Sub (Whole) | 3.2g |
| Publix Ham Sub (Whole) | 3.2g |
| Boar's Head Ultimate Sub (Whole) | 3.3g |
| Publix Roast Beef Sub (Whole) | 3.3g |
| Boar's Head Low Sodium Ultimate Sub (Whole) | 3.3g |
| Whole Wheat Sub Roll (Whole) | 3.6g |
| Buffalo Sauce (Half) | 3.6g |
| Deli Sub Sauce (Whole) | 3.6g |
| Publix Deli Green Beans | 3.6g |
| Boar's Head Italian Sub (Half) | 3.8g |
| Boar's Head Roast Beef Sub (Whole) | 3.8g |
| Publix Philly Cheese Sub (Half) | 3.8g |
| Boar's Head American Sub (Whole) | 4.0g |
| Publix Deli Collard Greens | 4.0g |
| Boar's Head EverRoast Sub (Whole) | 4.2g |
| Publix Deli Spicy Falafel Sub (Whole) | 4.2g |
| Publix Deli Fried Chicken Wings, Plain Breaded (1 Wing) | 4.3g |
| Boar's Head Low Sodium Ham Sub (Whole) | 4.3g |
| Boar's Head Havana Bold Sub (Half) | 4.4g |
| Boar's Head Philly Cheese Sub (Half) | 4.5g |
| Boar's Head Cajun Turkey Sub (Half) | 4.6g |
| Publix Fried Chicken Leg | 4.6g |
| Publix Italian Sub (Whole) | 4.7g |
| Boar's Head Deluxe Sub (Whole) | 4.8g |
| Boar's Head Cracked Pepper Turkey Sub (Half) | 4.8g |
| Publix Deli Mojo Pork Sub (Whole) | 5.3g |
| Flatbread (Whole) | 6.0g |
| Extra Hummus (Half) | 6.0g |
| Extra Hummus (Whole) | 6.0g |
| Publix Deli Atlanta Falcons Sub (Half) | 6.1g |
| Publix Tuna Salad Sub (Half) | 6.2g |
| Buffalo Sauce (Whole) | 6.6g |
| Ranch Dressing (Whole) | 6.6g |
| Boar's Head Italian Sub (Whole) | 7.5g |
| Publix Philly Cheese Sub (Whole) | 7.5g |
| Publix Deli Jacksonville Jaguars Sub (Half) | 7.8g |
| Publix Deli Fried Chicken Wings, Plain Non-Breaded (5 Piece) | 7.8g |
| Publix Deli Cheddar-Gouda Mac & Cheese | 7.8g |
| Publix Chicken Salad Sub (Half) | 7.9g |
| Publix Egg Salad Sub (Half) | 7.9g |
| Publix Chicken Tender Sub (Half) | 8.2g |
| Publix Deli Buffalo Chicken Tender Sub (Half) | 8.2g |
| Publix Deli Chicken Bacon Ranch Tender Sub (Half) | 8.2g |
| Publix Deli Sweet & Spicy Chicken Tender Sub (Half) | 8.2g |
| Boar's Head Havana Bold Sub (Whole) | 8.8g |
| Boar's Head Philly Cheese Sub (Whole) | 9.0g |
| Boar's Head Cajun Turkey Sub (Whole) | 9.2g |
| Boar's Head Pepperhouse Gourmaise (Half) | 9.6g |
| Boar's Head Cracked Pepper Turkey Sub (Whole) | 9.7g |
| Publix Deli Tampa Bay Buccaneers Sub (Half) | 11.0g |
| Reuben - Turkey | 11.2g |
| Publix Deli Baked Chicken Tender Sub (Half) | 11.5g |
| Boar's Head Chipotle Gourmaise (Half) | 12.0g |
| Reuben - Corned Beef | 12.0g |
| Publix Deli Atlanta Falcons Sub (Whole) | 12.2g |
| Publix Tuna Salad Sub (Whole) | 12.4g |
| Publix Fried Chicken Thigh & Wing | 12.7g |
| Publix Deli Meatless Turkey Club Sub (Half) | 12.7g |
| Boar's Head Sub Dressing (Half) | 13.2g |
| Publix Deli Original Fried Popcorn Chicken | 13.5g |
| Mayonnaise (Half) | 13.8g |
| Publix Deli Fried Chicken Breast | 14.3g |
| Publix Deli Macaroni and Cheese | 14.4g |
| Publix Deli Miami Dolphins Sub (Half) | 14.6g |
| Publix Fried Chicken Breast & Wing | 15.6g |
| Publix Deli Tex Mex Black Bean Burger Sub (Half) | 15.6g |
| Publix Deli Jacksonville Jaguars Sub (Whole) | 15.6g |
| Publix Deli Fried Chicken Wings, Plain Non-Breaded (10 Piece) | 15.6g |
| Publix Chicken Salad Sub (Whole) | 15.8g |
| Publix Egg Salad Sub (Whole) | 15.8g |
| Publix Deli Smoked Pulled Pork | 15.8g |
| Publix Chicken Tender Sub (Whole) | 17.3g |
| Publix Deli Buffalo Chicken Tender Sub (Whole) | 17.3g |
| Publix Deli Chicken Bacon Ranch Tender Sub (Whole) | 17.3g |
| Publix Deli Sweet & Spicy Chicken Tender Sub (Whole) | 17.3g |
| Boar's Head Pepperhouse Gourmaise (Whole) | 19.2g |
| Publix Fried Chicken Thigh & Leg | 19.3g |
| Publix Deli Smoked Rib Meal | 19.8g |
| Publix Deli Fried Chicken Tenders | 20.1g |
| Publix Deli Smoked Pulled Pork Meal | 20.6g |
| Publix Deli Seasoned Potato Wedges | 21.2g |
| Publix Deli Fried Chicken Wings, Plain Breaded (5 Piece) | 21.5g |
| Publix Deli Tampa Bay Buccaneers Sub (Whole) | 21.9g |
| Publix Deli Fried Chicken Wings, Sauced Non-Breaded (10 Piece) | 22.2g |
| Publix Deli Baked Chicken Tender Sub (Whole) | 23.1g |
| Boar's Head Chipotle Gourmaise (Whole) | 24.0g |
| Publix Deli Fried Chicken Wings, Sauced Breaded (5 Piece) | 24.8g |
| Publix Deli Meatless Turkey Club Sub (Whole) | 25.4g |
| Cheese Pizza 16 Inch Hot | 26.2g |
| Buttermilk Ranch (Half) | 26.4g |
| Buttermilk Ranch (Whole) | 26.4g |
| Roasted Veggie Pesto Pizza 16 Inch Hot | 26.8g |
| Mayonnaise (Whole) | 27.6g |
| Chicken Sausage Pizza 16 Inch Hot | 27.9g |
| Boar's Head Sub Dressing (Whole) | 28.2g |
| Publix Deli Shrimp Quick Bites | 29.1g |
| Publix Deli Miami Dolphins Sub (Whole) | 29.2g |
| Pepperoni Pizza 16 Inch Hot | 29.2g |
| White Pizza 16 Inch Hot | 29.2g |
| Meat Pizza 16 Inch Hot | 30.0g |
| Publix Deli Tex Mex Black Bean Burger Sub (Whole) | 31.2g |
| Publix Deli Fried Chicken Tenders Quick Bites | 33.0g |
| Publix Deli Chicken, Popcorn Hot | 34.5g |
| Publix Deli Hot & Spicy Popcorn Fried Chicken | 34.5g |
| Publix Deli Wings Quick Bites | 35.4g |
| Publix Deli 3-Piece Fried Chicken Tender Meal | 37.1g |
| Cheeseburger Pizza 16 Inch Hot | 40.9g |
| Buffalo Chicken Pizza | 41.3g |
| Publix Deli Fried Chicken Wings 20-Piece Hot & Spicy Non-Breaded | 42.1g |
| Publix Deli Fried Chicken Wings, Plain Non-Breaded (20 Piece) | 42.1g |
| Small Queso and Chips Hot | 42.8g |
| Publix Deli Fried Chicken Wings, Plain Breaded (10 Piece) | 43.0g |
| Publix Deli 5-Piece Chicken Wings Meal | 46.8g |
| Publix Deli Onion Rings | 48.0g |
| Publix Deli Fried Chicken Wings, Sauced Breaded (10 Piece) | 49.6g |
| Publix Deli 8-Piece Drumsticks & Thighs, Fried Chicken | 52.4g |
| Publix Deli 8-Piece Mixed Fried Chicken | 53.3g |
| Publix Deli Fried Chicken Wings 20-Piece Hot & Spicy Breaded | 93.9g |
| Publix Deli Smoked Rib, Meal for Four | 96.4g |
| Publix Deli Smoked Pork, Smokehouse Meal for Four | 99.5g |
| Publix Deli Fried Chicken Wings, Plain Breaded (20 Piece) | 99.6g |
| Publix Deli Baked Chicken Tenders, Meal for Four | 130.8g |
| Publix Deli Fried Chicken 16 Pc Mixed, Hot | 133.0g |
| Publix Deli Chicken Tenders Meal for Four | 164.0g |
Frequently asked
Does Publix use seed oils?
Based on our menu research, Publix cooks with: Corn and cottonseed oil blend in the deli fryers. Publix's own ingredient statements for its deli fried chicken, tenders and wings say "Fried In Corn And Cottonseed Oil Blend" (publix.com product data, services.publix.com, read 2026-10-20), for example on the Fried Chicken Thigh & Leg, the 8-Piece Mixed Fried Chicken, the Fried Chicken Tenders and the wings. The breading and seasonings also list small amounts of soy oil and canola oil. Publix prints no polyunsaturated fat, and the oil for its fried shrimp, onion rings, potato wedges, pizza and sushi was not readable (its product data sits behind a bot wall), so those are estimated.. Across the 200 menu items we analyzed, it averages 14.5g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Publix cook with?
Our research indicates: Corn and cottonseed oil blend in the deli fryers. Publix's own ingredient statements for its deli fried chicken, tenders and wings say "Fried In Corn And Cottonseed Oil Blend" (publix.com product data, services.publix.com, read 2026-10-20), for example on the Fried Chicken Thigh & Leg, the 8-Piece Mixed Fried Chicken, the Fried Chicken Tenders and the wings. The breading and seasonings also list small amounts of soy oil and canola oil. Publix prints no polyunsaturated fat, and the oil for its fried shrimp, onion rings, potato wedges, pizza and sushi was not readable (its product data sits behind a bot wall), so those are estimated.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Publix use beef tallow?
No. Our research indicates Publix cooks with Corn and cottonseed oil blend in the deli fryers. Publix's own ingredient statements for its deli fried chicken, tenders and wings say "Fried In Corn And Cottonseed Oil Blend" (publix.com product data, services.publix.com, read 2026-10-20), for example on the Fried Chicken Thigh & Leg, the 8-Piece Mixed Fried Chicken, the Fried Chicken Tenders and the wings. The breading and seasonings also list small amounts of soy oil and canola oil. Publix prints no polyunsaturated fat, and the oil for its fried shrimp, onion rings, potato wedges, pizza and sushi was not readable (its product data sits behind a bot wall), so those are estimated., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Publix seed oil free?
No. Our research indicates Publix cooks with Corn and cottonseed oil blend in the deli fryers. Publix's own ingredient statements for its deli fried chicken, tenders and wings say "Fried In Corn And Cottonseed Oil Blend" (publix.com product data, services.publix.com, read 2026-10-20), for example on the Fried Chicken Thigh & Leg, the 8-Piece Mixed Fried Chicken, the Fried Chicken Tenders and the wings. The breading and seasonings also list small amounts of soy oil and canola oil. Publix prints no polyunsaturated fat, and the oil for its fried shrimp, onion rings, potato wedges, pizza and sushi was not readable (its product data sits behind a bot wall), so those are estimated., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Publix?
No Bread, Lettuce Base (Half) is the lowest-PUFA item we analyzed at Publix, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Publix?
Publix Deli Chicken Tenders Meal for Four is the highest-PUFA item we analyzed at Publix, at an estimated 164.0g 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 Publix 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.