Salad and Go Seed Oil Report Card
Based on our menu research, Salad and Go cooks with: canola oil. Across the 108 menu items we analyzed, it averages 5.1g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Salad and Go fry in? The full answer
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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.
| Item | PUFA |
|---|---|
| Caesar Salad | 1.2g |
| Mediterranean Salad | 1.3g |
| Fajita Salad | 1.6g |
| Cheese & Chicken Quesadilla | 1.6g |
| Green Enchilada Chili (8 oz Cup) | 1.9g |
Build your Salad and Go order
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Build my orderWhat to Avoid at Salad and Go
| Item | PUFA |
|---|---|
| Cobb Wrap | 15.6g |
| Roasted Autumn Wrap | 15.6g |
| Jalapeno Ranch Wrap | 15.0g |
| Balsamic Vinaigrette (side) | 14.7g |
| Arcadia Salad + Balsamic Vinaigrette | 14.6g |
Every Salad and Go item, ranked
All 108 items we have for Salad and Go, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| House-Made Lemonade | 0.0g |
| Mango Lemonade | 0.0g |
| Black Cherry Lemonade | 0.0g |
| Yuzu Lemonade | 0.0g |
| Toasted Marshmallow Lemonade | 0.0g |
| Cold Brew Coffee | 0.0g |
| Fountain Drink | 0.0g |
| Salsa Verde | 0.0g |
| Traditional Salsa | 0.0g |
| Frozen Strawberry Lemonade (24 oz) | 0.0g |
| Mango Green Tea (16 oz) | 0.0g |
| Iced Black Tea (16 oz) | 0.0g |
| Iced Black Tea (24 oz) | 0.0g |
| Green Reviver (24 oz) | 0.0g |
| Cucumber Mint Lemonade (24 oz) | 0.0g |
| Cucumber Mint Lemonade (16 oz) | 0.0g |
| Frozen Strawberry Lemonade (16 oz) | 0.0g |
| Summer Stone Fruit Lemonade (16 oz) | 0.0g |
| Orange Reviver (16 oz) | 0.0g |
| Blackberry Bramble Lemonade (16 oz) | 0.0g |
| Orange Reviver (24 oz) | 0.0g |
| Green Reviver (16 oz) | 0.0g |
| Blackberry Bramble Lemonade (24 oz) | 0.0g |
| Summer Stone Fruit Lemonade (24 oz) | 0.0g |
| Mango Green Tea (24 oz) | 0.0g |
| Coconut Cold Brew (24 oz) | 0.1g |
| Coconut Lemonade (24 oz) | 0.1g |
| Coconut Cold Brew (16 oz) | 0.1g |
| Coconut Lemonade (16 oz) | 0.1g |
| Chewy Marshmallow Bar | 0.2g |
| Slow-Roasted Pulled Chicken (Classic Portion) | 0.4g |
| Avocado Add-on | 0.8g |
| Toasted Marshmallow Cold Brew | 1.0g |
| Mac & Cheese (Cup) | 1.0g |
| Caesar Salad | 1.2g |
| Hard Boiled Egg Add-on | 1.3g |
| Mediterranean Salad | 1.3g |
| Fajita Salad | 1.6g |
| Cheese & Chicken Quesadilla | 1.6g |
| Green Enchilada Chili (8 oz Cup) | 1.9g |
| Mac & Cheese (Bowl) | 1.9g |
| Wonton Strips Add-on | 2.0g |
| Cheese Quesadilla | 2.0g |
| Green Enchilada Chili (12 oz Cup) | 2.2g |
| Cheese & Steak Quesadilla | 2.3g |
| Candied Pecans Add-on | 2.4g |
| Egg & Cheese Quesadilla | 2.6g |
| Lemon Herb Vinaigrette (side) | 3.0g |
| Good Greens Salad | 3.0g |
| Build Your Own Salad | 3.0g |
| Potato, Egg & Cheese Quesadilla | 3.4g |
| Buffalo Chicken Salad | 3.5g |
| Summer Crunch Salad | 3.7g |
| Greek Vinaigrette (side) | 4.0g |
| Asian Fusion Salad | 4.0g |
| Bacon, Egg & Cheese Bowl | 4.0g |
| Roasted Autumn Salad | 4.1g |
| Bacon, Egg & Cheese Quesadilla | 4.1g |
| Sausage, Egg & Cheese Quesadilla | 4.1g |
| Loaded Greek Hummus | 4.1g |
| Arcadia Salad | 4.7g |
| Sausage, Egg & Cheese Bowl | 4.8g |
| Go Big Traditional Bowl | 4.8g |
| BBQ Ranch Salad | 4.9g |
| Grilled Chicken Salad + Lemon Herb Vinaigrette | 5.0g |
| Good Greens Wrap | 5.0g |
| Build Your Own Wrap | 5.0g |
| Elote Salad | 5.4g |
| Go Big Chilaquiles Bowl | 5.5g |
| Asian Sesame Dressing (side) | 6.0g |
| Classic Traditional Bowl | 6.1g |
| Ranch Dressing (side) | 6.5g |
| Cobb Salad | 6.9g |
| Fiesta Bowl | 6.9g |
| Kids' Salad (with Dressing) | 6.9g |
| Mediterranean Salad + Creamy Feta Dressing | 7.7g |
| Bacon, Egg & Cheese Burrito | 8.4g |
| Asian Fusion Salad + Asian Sesame Dressing | 9.0g |
| Mediterranean Wrap | 9.5g |
| The OG Breakfast Burrito | 9.7g |
| Buffalo Chicken Salad + Ranch Dressing | 9.8g |
| Mediterranean Burrito | 9.8g |
| Good Greens Salad + Ranch Dressing | 10.0g |
| Spicy Adobo Sauce | 10.0g |
| Caesar Dressing (side) | 10.2g |
| BBQ Ranch Wrap | 10.3g |
| Classic Traditional Burrito | 10.3g |
| Sausage, Egg & Cheese Burrito | 10.5g |
| Southwest Burrito | 10.5g |
| Go Big Bacon Lover Bowl | 10.9g |
| Asian Fusion Wrap | 11.0g |
| Go Big Traditional Burrito | 11.1g |
| Caesar Salad + Caesar Dressing | 11.4g |
| Fajita Wrap | 11.6g |
| Elote Wrap | 12.0g |
| Buffalo Chicken Wrap | 12.1g |
| Summer Crunch Wrap | 12.6g |
| Go Big Chilaquiles Burrito | 12.8g |
| Caesar Wrap | 13.1g |
| Arcadia Wrap | 14.0g |
| Jalapeno Ranch Salad | 14.0g |
| Go Big Bacon Lover Burrito | 14.1g |
| Fiesta Burrito | 14.4g |
| Arcadia Salad + Balsamic Vinaigrette | 14.6g |
| Balsamic Vinaigrette (side) | 14.7g |
| Jalapeno Ranch Wrap | 15.0g |
| Cobb Wrap | 15.6g |
| Roasted Autumn Wrap | 15.6g |
Frequently asked
Does Salad and Go use seed oils?
Based on our menu research, Salad and Go cooks with: canola oil. Across the 108 menu items we analyzed, it averages 5.1g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Salad and Go cook with?
Our research indicates: Oil never named by the chain (nothing on the site, FAQ or the July 2026 guide), but the guide's own component panels settle the cooking oil as canola-family: every fried or oil-finished component prints 0 g saturated on 2-6 g fat (crispy onions 6/0, cornbread croutons 5/0, tortilla strips 5/0, sweet potatoes 2/0, brussels 2.5/0), which soybean could not print. Salads are published WITHOUT dressing; wraps include one 2.5 oz dressing sachet. Balsamic Vinaigrette prints 10.9% sat, so it carries a second higher-saturate oil (canola/olive or canola/soybean - the one real fork). There is no Greek Vinaigrette any more (Creamy Feta pairs the Mediterranean); the earlier 'olive oil (Mediterranean dressing)' note is retired. 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 oil, 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 oil, 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?
Caesar Salad is the lowest-PUFA item we analyzed at Salad and Go, at an estimated 1.2g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Salad and Go?
Cobb Wrap is the highest-PUFA item we analyzed at Salad and Go, at an estimated 15.6g 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 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.