Roosters Seed Oil Report Card
Based on our menu research, Roosters cooks with: 100% soybean oil for all deep-fried items (confirmed directly on roosterswings.com allergen/nutrition PDF: "When deep fried, Roosters uses 100% Soy oil"); burgers/griddled items estimated with a canola-blend grill-oil assumption since patty/bun fat source is undisclosed. Across the 124 menu items we analyzed, it averages 17.0g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
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Safest Orders at Roosters
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: Grilled Chicken Fingers (Half Size), 1.2g total
| Item | PUFA |
|---|---|
| Sweet Thai Chili Wing Sauce (3 oz) | 0.0g |
| Sour Cream (3 oz) | 0.8g |
| Cheeseburger (Quarter-Pound) | 1.2g |
| Grilled Chicken Fingers (Half Size) | 1.2g |
| Grilled Cajun Chicken Fingers (Half Size) | 1.2g |
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Build my orderWhat to Avoid at Roosters
| Item | PUFA |
|---|---|
| Dumpster Fries | 69.0g |
| Dumpster Tots | 67.5g |
| Boneless Wings (50 pc) | 61.6g |
| The Rooster Nest | 56.0g |
| Chicken Caesar Salad (Full, with Caesar dressing) | 48.8g |
Every Roosters item, ranked
All 124 items we have for Roosters, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Sweet Iced Tea | 0.0g |
| Honey BBQ Wing Sauce (3 oz) | 0.0g |
| Diet Coke | 0.0g |
| Lemonade | 0.0g |
| Mango Habanero Wing Sauce (3 oz) | 0.0g |
| Kid's Applesauce | 0.0g |
| Carolina Gold Wing Sauce (3 oz) | 0.0g |
| Iced Tea (Unsweetened) | 0.0g |
| Kid's Mandarin Oranges | 0.0g |
| Sweet Thai Chili Wing Sauce (3 oz) | 0.0g |
| Coca-Cola | 0.0g |
| Orange Juice | 0.0g |
| Salsa (3 oz) | 0.0g |
| Sprite | 0.0g |
| Milk | 0.4g |
| Sour Cream (3 oz) | 0.8g |
| Donkey Wing Sauce (3 oz) | 0.8g |
| Cheeseburger (Quarter-Pound) | 1.2g |
| Grilled Chicken Fingers (Half Size) | 1.2g |
| Grilled Cajun Chicken Fingers (Half Size) | 1.2g |
| Korean BBQ Wing Sauce (3 oz) | 1.2g |
| Grilled Chicken Salad (Half, no dressing) | 1.4g |
| Garlic Wing Sauce (3 oz) | 1.6g |
| Nu Killer Wing Sauce (3 oz) | 1.6g |
| Hot Wing Sauce (3 oz) | 1.8g |
| Cajun Chicken Salad (Half, no dressing) | 1.8g |
| Bob's Cheeseburger | 1.9g |
| Medium Wing Sauce (3 oz) | 1.9g |
| Teriyaki Wing Sauce (3 oz) | 2.0g |
| The Wedgie (no dressing) | 2.1g |
| Marinated Chicken Salad (Half, no dressing) | 2.2g |
| Grilled Cajun Chicken Fingers (Full Size) | 2.3g |
| Grilled Chicken Fingers (Full Size) | 2.3g |
| Garden Salad (Half, no dressing) | 2.4g |
| Kid's Salad (no dressing) | 2.5g |
| Bob's BBQ Bacon Cheeseburger | 2.8g |
| Grilled Marinated Chicken Fingers (Half Size) | 3.0g |
| Roosters Homemade Chili | 3.0g |
| Cajun Chicken Salad (Full, no dressing) | 3.3g |
| Garden Salad (no dressing) | 3.4g |
| Grilled Chicken Salad (no dressing) | 3.5g |
| Marinated Chicken Salad (Full, no dressing) | 4.4g |
| Garlic Parmesan Wing Sauce (3 oz) | 4.6g |
| Traditional Wings (5 pc) | 4.7g |
| Fried Chicken Salad (Half, no dressing) | 4.8g |
| Grilled Chicken Breast Sandwich | 5.0g |
| Hand-Breaded Fried Chicken Fingers (Half Size) | 5.2g |
| Nacho Cheese (3 oz) | 6.0g |
| Boneless Wings (5 pc) | 6.2g |
| Grilled Marinated Chicken Fingers (Full Size) | 7.1g |
| Mozzarella Sticks | 8.4g |
| Fried Chicken Sandwich | 9.5g |
| Potato Skins | 10.0g |
| Rooster Noodle Soup | 10.0g |
| Mac-N-Cheese Bites | 10.0g |
| Fried Chicken Salad (Full, no dressing) | 10.0g |
| Potato Wedges | 10.8g |
| Bacon, Lettuce & Tomato Sandwich | 10.9g |
| Ham + Swiss Sub | 11.0g |
| Soft-Baked Pretzels (with Nacho Cheese) | 12.0g |
| Cajun Chicken with Jalapeno and Pepper Jack | 12.0g |
| Cheesy Bacon Wedges | 13.7g |
| Feather Sauce (3 oz) | 15.0g |
| Mini Corn Dogs | 15.3g |
| Dumpster Dressing (3 oz) | 15.6g |
| BBQ Chicken with Bacon and Cheddar | 16.0g |
| Celery and Ranch | 16.2g |
| Ranch (3 oz) | 16.2g |
| Chocolate Truffle Bomb | 17.0g |
| Roosters Spicy Ranch (3 oz) | 18.0g |
| Rooster Chicken Wrap (Grilled) | 18.2g |
| Traditional Wings (20 pc) | 18.2g |
| Cheese Pizza | 19.0g |
| Hand-Breaded Fried Chicken Fingers (Full Size) | 19.5g |
| Traditional Wings (10 pc) | 20.0g |
| Veggie Lover's Pizza | 20.0g |
| Caesar Salad (Half, with Caesar dressing) | 20.1g |
| Quesadilla | 21.5g |
| Veggie Sub | 23.0g |
| Quesadilla with Chicken | 23.5g |
| Cheesy Garlic Bread | 24.0g |
| Boneless Wings (10 pc) | 24.5g |
| Buffalo Chicken Sub | 24.5g |
| BBQ Chicken Pizza | 24.5g |
| Boneless Wings (20 pc) | 24.7g |
| Buffalo Cauliflower (with Ranch) | 25.5g |
| Nachos | 25.5g |
| Curly Fries | 26.4g |
| Cheesy Bacon Tots | 27.0g |
| The Red Rooster Salad (Half, with Red Rooster dressing) | 27.0g |
| Nachos Deluxe | 27.5g |
| Red, Bacon + Blue 'The RBB' (Half, with Red Rooster dressing) | 28.0g |
| Tater Tots | 28.2g |
| Chicken Bacon Ranch Sub | 28.5g |
| Fried Nashville Chicken Sandwich | 29.0g |
| Cheesy Bacon Fries | 29.2g |
| Nachos Deluxe with Chicken | 29.5g |
| Chicken Caesar Salad (Half, with Caesar dressing) | 29.6g |
| Celery and Bleu Cheese | 29.9g |
| Bleu Cheese Dressing (3 oz) | 29.9g |
| Caesar Salad (Full, with Caesar dressing) | 30.2g |
| The Red Rooster Salad (Full, with Red Rooster dressing) | 31.0g |
| White Chicken Pizza | 31.0g |
| Fried Shrimp (with Ranch) | 31.5g |
| Nashville Chicken Pizza | 32.5g |
| Pub-Style Fish Sandwich | 33.0g |
| Red, Bacon + Blue 'The RBB' (Full, with Red Rooster dressing) | 33.0g |
| Italian Sub | 34.0g |
| Rooster Chicken Wrap (Fried) | 34.0g |
| The Works Pizza | 34.0g |
| Marinated Chicken with Mushrooms and Swiss | 34.5g |
| Fried Mushrooms | 36.5g |
| Bob's All-American Cheeseburger | 39.0g |
| Buffalo Chicken Pizza | 40.5g |
| Onion Feathers (with Feather Sauce) | 43.2g |
| Meat Lover's Pizza | 45.0g |
| Traditional Wings (50 pc) | 45.5g |
| Fried Pickles | 46.0g |
| Dumpster Wedges | 47.5g |
| Chicken Caesar Salad (Full, with Caesar dressing) | 48.8g |
| The Rooster Nest | 56.0g |
| Boneless Wings (50 pc) | 61.6g |
| Dumpster Tots | 67.5g |
| Dumpster Fries | 69.0g |
Frequently asked
Does Roosters use seed oils?
Based on our menu research, Roosters cooks with: 100% soybean oil for all deep-fried items (confirmed directly on roosterswings.com allergen/nutrition PDF: "When deep fried, Roosters uses 100% Soy oil"); burgers/griddled items estimated with a canola-blend grill-oil assumption since patty/bun fat source is undisclosed. Across the 124 menu items we analyzed, it averages 17.0g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Roosters cook with?
Our research indicates: 100% soybean oil for all deep-fried items (confirmed directly on roosterswings.com allergen/nutrition PDF: "When deep fried, Roosters uses 100% Soy oil"); burgers/griddled items estimated with a canola-blend grill-oil assumption since patty/bun fat source is undisclosed. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Roosters use beef tallow?
No. Our research indicates Roosters cooks with 100% soybean oil for all deep-fried items (confirmed directly on roosterswings.com allergen/nutrition PDF: "When deep fried, Roosters uses 100% Soy oil"); burgers/griddled items estimated with a canola-blend grill-oil assumption since patty/bun fat source is undisclosed, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Roosters seed oil free?
No. Our research indicates Roosters cooks with 100% soybean oil for all deep-fried items (confirmed directly on roosterswings.com allergen/nutrition PDF: "When deep fried, Roosters uses 100% Soy oil"); burgers/griddled items estimated with a canola-blend grill-oil assumption since patty/bun fat source is undisclosed, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Roosters?
Sweet Thai Chili Wing Sauce (3 oz) is the lowest-PUFA item we analyzed at Roosters, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Roosters?
Dumpster Fries is the highest-PUFA item we analyzed at Roosters, at an estimated 69.0g 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 Roosters 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.