Schlotzsky's Seed Oil Report Card
Based on our menu research, Schlotzsky's cooks with: Signature sourdough buns and most dressings/sauces are soybean-oil based; nothing deep-fried in-store but sauce-heavy sandwiches add up.. Across the 116 menu items we analyzed, it averages 8.3g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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Safest Orders at Schlotzsky's
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: Pastrami & Swiss Sandwich (Small), 1.4g total
| Item | PUFA |
|---|---|
| Mac & Cheese (Small) | 0.9g |
| Turkey Avocado (Small) | 1.4g |
| Pastrami & Swiss Sandwich (Small) | 1.4g |
| Double Cheese Pizza (Regular) | 1.4g |
| Turkey Avocado (Medium) | 2.2g |
What to Avoid at Schlotzsky's
| Item | PUFA |
|---|---|
| Caesar Salad with Grilled Chicken (with dressing) | 52.3g |
| Albuquerque Turkey Sandwich (Large) | 28.0g |
| Ranch Dressing | 26.4g |
| Fiesta Chicken Sandwich (Large) | 25.2g |
| Deluxe Original-Style Sandwich (Large) | 25.0g |
Every Schlotzsky's item, ranked
All 116 items we have for Schlotzsky's, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Freshly Brewed Tea (Large) | 0.0g |
| Freshly Brewed Tea (Medium) | 0.0g |
| Fountain Drink | 0.0g |
| Freshly Brewed Tea (Small) | 0.0g |
| Mac & Cheese (Small) | 0.9g |
| Kids Ham & Cheese Sandwich | 1.3g |
| Kids Cheese Pizza | 1.3g |
| Turkey Avocado (Small) | 1.4g |
| Pastrami & Swiss Sandwich (Small) | 1.4g |
| Double Cheese Pizza (Regular) | 1.4g |
| Kid's Pepperoni Pizza | 1.5g |
| Kid's Turkey Sandwich | 1.6g |
| Broccoli Cheese Soup (Cup) | 1.7g |
| Chicken & Wild Rice Soup (Cup) | 2.0g |
| Schlotzsky's Chips | 2.0g |
| Turkey Avocado (Medium) | 2.2g |
| Pastrami & Swiss Sandwich (Medium) | 2.3g |
| French Dip (Medium) | 2.4g |
| Mac & Cheese (Large) | 2.5g |
| Kids Cheese Sandwich | 2.6g |
| Chicken Tortilla Soup (Cup) | 2.9g |
| New York Cheesecake | 3.0g |
| Carrot Cake | 3.0g |
| Tuscan Tomato Basil Soup (Bowl) | 3.0g |
| BBQ Chicken & Jalapeno Pizza (Regular) | 3.3g |
| Chocolate Chip Cookie | 3.4g |
| Smoked Turkey Breast Sandwich (Small) | 3.6g |
| Ham & Cheese Sandwich (Small) | 3.6g |
| Chicken Avocado Cobb Salad | 3.8g |
| Fudge Chocolate Cake | 4.0g |
| Turkey Avocado (Large) | 4.0g |
| Chicken & Wild Rice Soup (Bowl) | 4.0g |
| Pastrami & Swiss Sandwich (Large) | 4.3g |
| Pepperoni & Double Cheese Pizza (Regular) | 4.3g |
| Fresh Veggie Sandwich (Small) | 4.7g |
| Cheese Original Sandwich (Small) | 5.0g |
| Broccoli & Cheddar Soup (Bowl) | 5.0g |
| Grilled Chicken & Pesto Pizza (Regular) | 5.0g |
| Turkey Chef Salad | 5.0g |
| Cheddar & Chicken Tortilla Soup (Bowl) | 5.0g |
| Smoked Turkey & Jalapeno Pizza (Regular) | 5.0g |
| Potato Bacon Soup (Bowl) | 5.0g |
| Chicken Breast Sandwich (Small) | 5.0g |
| Loaded Baked Potato Soup (Cup) | 5.1g |
| Smoked Turkey Breast (Medium) | 5.4g |
| Fresh Veggie Pizza (Regular) | 5.6g |
| Angus Roast Beef & Cheese Sandwich (Small) | 5.9g |
| BBQ Chicken Flatbread | 6.0g |
| Chipotle Chicken Sandwich (Small) | 6.0g |
| Pastrami Reuben Sandwich (Small) | 6.0g |
| Smoked Turkey Reuben Sandwich (Small) | 6.0g |
| Combination Special Pizza (Regular) | 6.0g |
| The Original (Small) | 6.7g |
| The Philly (Medium) | 7.0g |
| Cranberry Apple Pecan & Chicken Salad | 7.0g |
| Spicy Chipotle Chicken Sandwich (Small) | 7.0g |
| Cheese Original Sandwich (Medium) | 7.0g |
| Homestyle Tuna Sandwich (Small) | 7.0g |
| Chicken Breast Sandwich (Medium) | 7.0g |
| Ham & Cheese Original (Medium) | 7.1g |
| Ham & Cheese Sandwich (Medium) | 7.1g |
| Fresh Veggie Sandwich (Medium) | 7.5g |
| Honey Dijon Dressing | 7.5g |
| Turkey Original-Style Sandwich (Small) | 7.9g |
| Turkey Bacon Club Sandwich (Small) | 7.9g |
| Pesto Chicken (Medium) | 8.0g |
| Smoked Turkey Reuben Sandwich (Medium) | 8.0g |
| Chipotle Chicken Sandwich (Medium) | 8.0g |
| Fresh Veggie Pizza (Large 14") | 8.0g |
| Pepperoni Flatbread | 8.1g |
| The Original (Medium) | 8.7g |
| Albuquerque Turkey Sandwich (Small) | 8.7g |
| BLT (Medium) | 9.0g |
| Fiesta Chicken Sandwich (Small) | 9.0g |
| Chicken Breast Sandwich (Large) | 9.0g |
| Spicy Chipotle Chicken Sandwich (Medium) | 9.0g |
| Double Cheese Pizza (Large 14") | 9.0g |
| Homestyle Tuna Sandwich (Medium) | 9.0g |
| Smoked Turkey Breast Sandwich (Large) | 9.0g |
| Cheese Original Sandwich (Large) | 9.0g |
| Brownie | 9.5g |
| Grilled Chicken & Pesto Pizza (Large 14") | 10.0g |
| Smoked Turkey & Jalapeno Pizza (Large 14") | 10.0g |
| Chipotle Chicken Sandwich (Large) | 10.0g |
| BBQ Chicken & Jalapeno Pizza (Large 14") | 10.0g |
| Smoked Turkey Reuben Sandwich (Large) | 10.0g |
| Deluxe Original-Style Sandwich (Small) | 10.3g |
| Pastrami Reuben Sandwich (Medium) | 10.4g |
| Pepperoni & Double Cheese Pizza (Large 14") | 11.0g |
| Fresh Veggie Sandwich (Large) | 11.0g |
| Spicy Chipotle Chicken Sandwich (Large) | 11.0g |
| Deluxe Original-Style Sandwich (Medium) | 11.0g |
| Homestyle Tuna Sandwich (Large) | 11.0g |
| Cinnamon Roll | 11.1g |
| Angus Roast Beef & Cheese (Medium) | 11.4g |
| Turkey Original (Medium) | 11.4g |
| Turkey Original-Style Sandwich (Medium) | 11.4g |
| Ham & Cheese Sandwich (Large) | 11.9g |
| Combination Special Pizza (Large 14") | 12.0g |
| Tomato Basil Bisque (Cup) | 12.1g |
| Garden Salad | 12.2g |
| Turkey Bacon Club (Medium) | 13.0g |
| Spicy Ranch Dressing | 14.0g |
| Albuquerque Turkey (Medium) | 15.3g |
| Fiesta Chicken (Medium) | 15.3g |
| Pastrami Reuben Sandwich (Large) | 16.9g |
| The Original (Large) | 17.8g |
| Angus Roast Beef & Cheese Sandwich (Large) | 18.2g |
| Caramel Pecanbon | 18.5g |
| Turkey Original-Style Sandwich (Large) | 22.1g |
| Turkey Bacon Club Sandwich (Large) | 23.3g |
| Deluxe Original-Style Sandwich (Large) | 25.0g |
| Fiesta Chicken Sandwich (Large) | 25.2g |
| Ranch Dressing | 26.4g |
| Albuquerque Turkey Sandwich (Large) | 28.0g |
| Caesar Salad with Grilled Chicken (with dressing) | 52.3g |
Frequently asked
Does Schlotzsky's use seed oils?
Based on our menu research, Schlotzsky's cooks with: Signature sourdough buns and most dressings/sauces are soybean-oil based; nothing deep-fried in-store but sauce-heavy sandwiches add up.. Across the 116 menu items we analyzed, it averages 8.3g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Schlotzsky's cook with?
Our research indicates: Signature sourdough buns and most dressings/sauces are soybean-oil based; nothing deep-fried in-store but sauce-heavy sandwiches add up.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Schlotzsky's use beef tallow?
No. Our research indicates Schlotzsky's cooks with Signature sourdough buns and most dressings/sauces are soybean-oil based; nothing deep-fried in-store but sauce-heavy sandwiches add up., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Schlotzsky's seed oil free?
No. Our research indicates Schlotzsky's cooks with Signature sourdough buns and most dressings/sauces are soybean-oil based; nothing deep-fried in-store but sauce-heavy sandwiches add up., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Schlotzsky's?
Mac & Cheese (Small) is the lowest-PUFA item we analyzed at Schlotzsky's, at an estimated 0.9g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Schlotzsky's?
Caesar Salad with Grilled Chicken (with dressing) is the highest-PUFA item we analyzed at Schlotzsky's, at an estimated 52.3g 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 Schlotzsky's 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.