Red Lobster Seed Oil Report Card
Based on our menu research, Red Lobster cooks with: Soybean oil (frying); butter (grilled/broiled); shortening blend (biscuits). Across the 90 menu items we analyzed, it averages 12.3g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
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Safest Orders at Red Lobster
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.
| Item | PUFA |
|---|---|
| Roasted Asparagus | 0.3g |
| Shrimp Cocktail | 0.6g |
| Mariner's Seafood Boil | 0.6g |
| Filet Mignon (6 oz) | 0.8g |
| Clam Chowder (cup) | 0.9g |
What to Avoid at Red Lobster
| Item | PUFA |
|---|---|
| Admiral's Feast | 59.4g |
| Fish and Chips | 54.6g |
| Crunch-Fried Flounder Sandwich | 49.8g |
| Wild-Caught Crunch-Fried Flounder | 44.4g |
| Hand-Breaded Calamari | 42.0g |
Every Red Lobster item, ranked
All 90 items we have for Red Lobster, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Mango Lemonade | 0.0g |
| Fountain Drink | 0.0g |
| Sweet Iced Tea | 0.0g |
| Watermelon Lemonade | 0.0g |
| Cocktail Sauce | 0.0g |
| Pina Colada Sauce | 0.1g |
| Roasted Asparagus | 0.3g |
| Shrimp Cocktail | 0.6g |
| Mariner's Seafood Boil | 0.6g |
| Marinara Sauce | 0.6g |
| Filet Mignon (6 oz) | 0.8g |
| Clam Chowder (cup) | 0.9g |
| Sirloin (7 oz) | 0.9g |
| Seasoned Broccoli | 0.9g |
| Kids Grilled Chicken | 1.3g |
| Snow Crab Legs (1/2 pound) | 1.8g |
| Live Maine Lobster | 1.8g |
| Cheddar Bay Biscuit | 1.9g |
| Maine Lobster Tail (add-on) | 1.9g |
| Kids Grilled Shrimp | 2.4g |
| Baked Potato | 2.4g |
| Key Lime Pie | 2.5g |
| New England Clam Chowder (cup) | 2.9g |
| Crab-Topped Asparagus | 2.9g |
| Surf & Turf (Lobster & Filet Mignon) | 3.2g |
| Classic Cheesecake | 3.3g |
| Kids Macaroni & Cheese | 3.5g |
| Orzo Rice | 3.6g |
| Cheddar Bay Biscuits (2) | 3.8g |
| New England Clam Chowder (bowl) | 3.8g |
| Grilled Shrimp Skewers | 4.2g |
| Coleslaw | 4.8g |
| Crab-Topped Mashed Potatoes | 5.2g |
| Strawberry Cheesecake Bliss | 5.3g |
| Parmesan-Crusted Chicken | 5.4g |
| Lobster Pizza | 6.0g |
| Walt's Favorite Shrimp | 6.6g |
| Rock Lobster Tail (add-on) | 6.6g |
| OLD BAY & Butter Sauce (Crab Your Way) | 7.6g |
| Caesar Salad with Grilled Shrimp | 8.0g |
| Shrimp & Sausage Jambalaya Bowl | 8.0g |
| Caesar Salad with Grilled Chicken | 9.0g |
| Caesar Salad with Grilled Salmon | 9.0g |
| Lobster Dip | 9.9g |
| Seaside Shrimp Trio | 10.0g |
| Brownie Overboard | 10.2g |
| Atlantic Salmon (grilled) | 10.2g |
| Crispy Brussels Sprouts | 10.2g |
| Garlic Shrimp Scampi | 10.8g |
| Lobster Pappardelle Pasta | 11.0g |
| Jalapeno Ranch Dipping Sauce | 11.5g |
| French Fries | 12.0g |
| Shrimp Scampi Linguini | 12.0g |
| Crab Carbonara | 12.0g |
| Crispy Dragon Calamari | 12.0g |
| Tartar Sauce | 12.5g |
| Lobster Bisque (cup) | 12.8g |
| Lobster Flatbread | 13.4g |
| Parrot Isle Coconut Shrimp (entree) | 13.7g |
| Shrimp Linguini Alfredo | 14.2g |
| Caesar Salad | 14.8g |
| Cheddar Bay Biscuits (half dozen) | 14.8g |
| Caesar Side Salad | 14.8g |
| Sailor's Seafood Boil | 14.9g |
| Kids Popcorn Shrimp | 15.0g |
| Kids Golden-Fried Fish | 15.0g |
| Popcorn Shrimp | 15.6g |
| Hush Puppies | 15.6g |
| Mozzarella Sticks | 16.8g |
| Mozzarella Cheesesticks | 16.8g |
| Cajun Chicken Linguini Alfredo | 18.1g |
| Bacon-Wrapped Sea Scallops | 18.2g |
| Fried Shrimp Basket | 19.0g |
| Crab Queso | 19.3g |
| Sesame-Soy Salmon Bowl | 19.5g |
| Ultimate Feast | 19.8g |
| Parrot Isle Coconut Shrimp (appetizer) | 20.7g |
| Chocolate Wave | 21.0g |
| Southwest Shrimp Bowl | 21.0g |
| Lobster Bisque (bowl) | 23.0g |
| Cheddar Bay Biscuits (dozen) | 28.5g |
| Popcorn Shrimp (appetizer) | 30.6g |
| Kids Crispy Chicken Tenders | 32.4g |
| Grilled Lobster, Shrimp and Salmon | 35.8g |
| OLD BAY & Butter Sauce (Seafood Boil) | 40.0g |
| Hand-Breaded Calamari | 42.0g |
| Wild-Caught Crunch-Fried Flounder | 44.4g |
| Crunch-Fried Flounder Sandwich | 49.8g |
| Fish and Chips | 54.6g |
| Admiral's Feast | 59.4g |
Fry Oil History at Red Lobster
Cooking in zero trans fat canola oil since December 2006.
On December 13, 2006 Darden said Red Lobster would finish switching to zero trans fat canola frying oil by the end of November 2007. More than 100 restaurants were already using it after about 18 months of testing. Source
Every documented oil switch across the industry lives on the Oil History timeline.
Frequently asked
Does Red Lobster use seed oils?
Based on our menu research, Red Lobster cooks with: Soybean oil (frying); butter (grilled/broiled); shortening blend (biscuits). Across the 90 menu items we analyzed, it averages 12.3g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Red Lobster cook with?
Our research indicates: Soybean oil (frying); butter (grilled/broiled); shortening blend (biscuits). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Red Lobster use beef tallow?
No. Our research indicates Red Lobster cooks with Soybean oil (frying); butter (grilled/broiled); shortening blend (biscuits), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Red Lobster seed oil free?
No. Our research indicates Red Lobster cooks with Soybean oil (frying); butter (grilled/broiled); shortening blend (biscuits), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Red Lobster?
Roasted Asparagus is the lowest-PUFA item we analyzed at Red Lobster, at an estimated 0.3g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Red Lobster?
Admiral's Feast is the highest-PUFA item we analyzed at Red Lobster, at an estimated 59.4g 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
Raising Cane's · Rax Roast Beef · Red Crab Juicy Seafood · Red Mango · Red Robin · Rise Southern Biscuits & Righteous Chicken
See where Red Lobster 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.