Salad and Go Seed Oil Report Card
Based on our menu research, Salad and Go cooks with: canola/soybean blend (dressings); olive oil (Mediterranean dressing). Across the 62 menu items we analyzed, it averages 5.6g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
Safest Orders at Salad and Go
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 Protein Add-on + Bottled Water, 1.0g total
| Item | PUFA |
|---|---|
| Grilled Chicken Protein Add-on | 1.0g |
| Hard Boiled Egg Add-on | 1.0g |
| Green Enchilada Chili (Soup) | 2.0g |
| Avocado Add-on | 2.0g |
| Wonton Strips Add-on | 2.0g |
What to Avoid at Salad and Go
| Item | PUFA |
|---|---|
| BBQ Ranch Wrap | 15.0g |
| Buffalo Chicken Wrap | 15.0g |
| Jalapeno Ranch Wrap | 15.0g |
| BBQ Ranch Salad | 14.0g |
| Jalapeno Ranch Salad | 14.0g |
Frequently asked
Does Salad and Go use seed oils?
Based on our menu research, Salad and Go cooks with: canola/soybean blend (dressings); olive oil (Mediterranean dressing). Across the 62 menu items we analyzed, it averages 5.6g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Salad and Go cook with?
Our research indicates: canola/soybean blend (dressings); olive oil (Mediterranean dressing). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Salad and Go use beef tallow?
No. Our research indicates Salad and Go cooks with canola/soybean blend (dressings); olive oil (Mediterranean dressing), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Salad and Go seed oil free?
No. Our research indicates Salad and Go cooks with canola/soybean blend (dressings); olive oil (Mediterranean dressing), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Salad and Go?
Grilled Chicken Protein Add-on is the lowest-PUFA item we analyzed at Salad and Go, at an estimated 1.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Salad and Go?
BBQ Ranch Wrap is the highest-PUFA item we analyzed at Salad and Go, at an estimated 15.0g 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
Rudy's BBQ · Runza · Ruth's Chris Steak House · Saladworks · Salata · Salsarita's
See where Salad and Go 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.