Runza Seed Oil Report Card
Based on our menu research, Runza cooks with: soybean oil. Across the 85 menu items we analyzed, it averages 6.3g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Runza fry in? The full answer
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Safest Orders at Runza
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: Burger Patty Only (No Bun) + Side Salad + Aquafina Bottled Water, 0.8g total
| Item | PUFA |
|---|---|
| Burger Patty Only (No Bun) | 0.8g |
| Mini Original Runza Sandwich | 1.3g |
| Mini Cheese Runza Sandwich | 1.4g |
| BBQ Bacon Runza Sandwich | 2.1g |
| Mini Swiss Mushroom Runza Sandwich | 2.2g |
Build your Runza order
Pick your meal, sides, sauces and drink in the app and see your seed oil total before you order. It logs to your day in one tap. Free on iPhone and Android.
Build my orderWhat to Avoid at Runza
| Item | PUFA |
|---|---|
| Cobb Salad | 28.8g |
| Frings | 19.2g |
| Onion Rings | 18.6g |
| Honey Mustard | 16.2g |
| Regular Popcorn Chicken | 15.7g |
Every Runza item, ranked
All 85 items we have for Runza, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Side Salad | 0.0g |
| Aquafina Bottled Water | 0.0g |
| Fountain Drink | 0.0g |
| BBQ Sauce | 0.0g |
| Fresh-Brewed Iced Tea | 0.0g |
| Lemonade Refresher | 0.0g |
| Hiland Dairy 1% Milk | 0.1g |
| Twist Cone | 0.3g |
| Chocolate Sundae | 0.4g |
| Caramel Sundae | 0.4g |
| French Onion Dip | 0.4g |
| Buffalo Sauce | 0.6g |
| Burger Patty Only (No Bun) | 0.8g |
| Cookie Dough Sundae | 1.3g |
| Mini Original Runza Sandwich | 1.3g |
| Mini Cheese Runza Sandwich | 1.4g |
| Chocolate Shake (medium) | 1.6g |
| Vanilla Shake (medium) | 1.6g |
| Strawberry Shake (medium) | 1.6g |
| Cappuccino Shake | 2.0g |
| Dr Pepper Shake | 2.0g |
| Turtle Sundae | 2.0g |
| Ice Cream Sandwich | 2.0g |
| BBQ Bacon Runza Sandwich | 2.1g |
| Mini Swiss Mushroom Runza Sandwich | 2.2g |
| Homemade Chili | 2.2g |
| Original Runza Sandwich | 2.4g |
| Cheeseburger Runza Sandwich | 2.4g |
| Swiss Mushroom Runza Sandwich | 2.8g |
| Hot Apple Turnover | 3.0g |
| Chocolate Chip Cookie | 3.4g |
| Cheese Runza Sandwich | 3.5g |
| BBQ Grilled Chicken Sandwich | 3.6g |
| Kids Hamburger | 4.3g |
| BBQ Bacon Swiss Burger | 4.4g |
| Single Hamburger | 4.7g |
| Hamburger | 4.7g |
| Single Cheeseburger | 4.9g |
| Cheeseburger | 4.9g |
| Chicken Strips 2-piece | 4.9g |
| French Onion Burger | 5.3g |
| Jr. Cheeseburger | 5.4g |
| Jr. Swiss Mushroom Burger | 5.5g |
| Spicy Jack Runza Sandwich | 5.7g |
| Classic Grilled Chicken Sandwich | 5.8g |
| Deluxe Grilled Chicken Sandwich | 5.8g |
| Buffalo Grilled Chicken Sandwich | 5.8g |
| Southwest Black Bean Vegetarian Runza Sandwich | 6.0g |
| Smothered Grilled Chicken Sandwich | 6.0g |
| BLT Jr. Wrap | 6.2g |
| Bacon Cheeseburger | 6.6g |
| Jr. Ranch Chicken Wrap | 6.8g |
| Jr. Buffalo Chicken Wrap | 6.8g |
| Sweet Berry Chicken Salad | 7.0g |
| Crinkle-Cut French Fries - Small | 7.2g |
| Jr. Popcorn Chicken | 7.9g |
| Southwest Runza Sandwich | 8.0g |
| BLT Runza Sandwich | 8.0g |
| Swiss Mushroom Burger | 8.2g |
| Runza Sandwich Kids Meal | 8.4g |
| Double Hamburger | 8.5g |
| Cinnamon Roll | 8.7g |
| Southwest Chicken Salad | 8.8g |
| Cheese Fries | 9.0g |
| Crispy Chicken Sandwich | 9.0g |
| Spicy Jack Grilled Chicken Sandwich | 9.0g |
| Mini Corn Dogs 5-piece | 9.0g |
| Spicy Jack Burger | 9.6g |
| Double Cheeseburger | 9.7g |
| Chicken Strips 4-piece | 9.7g |
| Mini Corn Dogs Kids Meal | 10.0g |
| Chicken Strips Kids Meal | 10.1g |
| Jr. Burger Kids Meal | 11.6g |
| Saucy Popcorn Chicken | 13.0g |
| Mini Corn Dogs 8-piece | 13.0g |
| Crinkle-Cut French Fries - Regular | 13.2g |
| Chicken Bacon Ranch Salad | 14.0g |
| Southwest Ranch | 14.4g |
| Jr. Popcorn Chicken Kids Meal | 15.2g |
| Homemade Ranch | 15.6g |
| Regular Popcorn Chicken | 15.7g |
| Honey Mustard | 16.2g |
| Onion Rings | 18.6g |
| Frings | 19.2g |
| Cobb Salad | 28.8g |
Frequently asked
Does Runza use seed oils?
Based on our menu research, Runza cooks with: soybean oil. Across the 85 menu items we analyzed, it averages 6.3g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Runza cook with?
Our research indicates: Soybean oil (frying); beef fat/tallow in sandwich filling (baked). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Runza use beef tallow?
Yes, at least for some items. Our research indicates: Soybean oil (frying); beef fat/tallow in sandwich filling (baked). Beef tallow is far lower in PUFA than seed oils.
Is Runza seed oil free?
No. Our research indicates Runza cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Runza?
Burger Patty Only (No Bun) is the lowest-PUFA item we analyzed at Runza, at an estimated 0.8g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Runza?
Cobb Salad is the highest-PUFA item we analyzed at Runza, at an estimated 28.8g 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.
Compare other chains
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See where Runza 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.