Sonic Seed Oil Report Card
Based on our menu research, Sonic cooks with: soy-based vegetable oil fryer shortening (fries, tots, onion rings); soy-containing bun oil on grilled items. Across the 64 menu items we analyzed, it averages 6.8g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
Safest Orders at Sonic
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: All-American Dog + Soft drink, 2.0g total
| Item | PUFA |
|---|---|
| All-American Dog | 2.0g |
| Burger Patty Only (No Bun) | 2.0g |
| Chili Cheese Coney | 3.0g |
| M&M's Sonic Blast (medium) | 3.0g |
| Sonic Cheeseburger (ketchup/mustard only) | 3.0g |
What to Avoid at Sonic
| Item | PUFA |
|---|---|
| SuperSonic Double Cheeseburger | 16.0g |
| Crispy Chicken Sandwich | 15.0g |
| Handmade Onion Rings (large) | 15.0g |
| Big Dill Triple Sonic Smasher | 15.0g |
| Crispy Tenders (5 pc) | 14.0g |
Frequently asked
Does Sonic use seed oils?
Based on our menu research, Sonic cooks with: soy-based vegetable oil fryer shortening (fries, tots, onion rings); soy-containing bun oil on grilled items. Across the 64 menu items we analyzed, it averages 6.8g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Sonic cook with?
Our research indicates: soy-based vegetable oil fryer shortening (fries, tots, onion rings); soy-containing bun oil on grilled items. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Sonic use beef tallow?
No. Our research indicates Sonic cooks with soy-based vegetable oil fryer shortening (fries, tots, onion rings); soy-containing bun oil on grilled items, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Sonic seed oil free?
No. Our research indicates Sonic cooks with soy-based vegetable oil fryer shortening (fries, tots, onion rings); soy-containing bun oil on grilled items, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Sonic?
All-American Dog is the lowest-PUFA item we analyzed at Sonic, at an estimated 2.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Sonic?
SuperSonic Double Cheeseburger is the highest-PUFA item we analyzed at Sonic, at an estimated 16.0g 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
McDonald's · Burger King · Wendy's · Five Guys · In-N-Out · Whataburger
See where Sonic 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.