Runza Seed Oil Report Card
Safest Orders
| Kids Runza Sandwich | 1.0g PUFA |
| Side Salad | 1.0g PUFA |
| Original Runza Sandwich | 2.0g PUFA |
| Cheeseburger Runza Sandwich | 2.0g PUFA |
| Spicy Jack Runza Sandwich | 2.0g PUFA |
Watch Out For
| French Fries (large) | 11.0g PUFA |
| Onion Rings | 9.0g PUFA |
| Cheese Fries | 9.0g PUFA |
| Crispy Chicken Sandwich | 9.0g PUFA |
| French Fries (medium) | 8.0g PUFA |
Frequently asked
Does Runza use seed oils?
Based on our menu research, Runza cooks with: Soybean oil (frying); beef fat/tallow in sandwich filling (baked). Across the 25 menu items we analyzed, it averages 4.2g estimated PUFA per item, earning a seed-oil grade of B (Medium 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.
What is the safest thing to order at Runza?
Kids Runza Sandwich is the lowest-PUFA item we analyzed at Runza, at an estimated 1.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Runza?
French Fries (large) is the highest-PUFA item we analyzed at Runza, at an estimated 11.0g 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. Curious why people avoid them? Read the evidence.
Compare other chains
Rubio's Coastal Grill · Ruby Tuesday · Rudy's BBQ · Salad and Go · Saladworks · Salata
See where Runza lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch.