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 59 menu items we analyzed, it averages 8.1g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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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.
| Item | PUFA |
|---|---|
| Burger Patty Only (No Bun) | 0.8g |
| All-American Hot Dog | 1.3g |
| Chili Cheese Coney | 1.7g |
| M&M's Sonic Blast (medium) | 2.1g |
| Oreo Sonic Blast (medium) | 2.2g |
What to Avoid at Sonic
| Item | PUFA |
|---|---|
| SuperSONIC Bacon Double Cheeseburger | 26.8g |
| SuperSonic Double Cheeseburger | 25.7g |
| Onion Rings (large) | 23.4g |
| Fries (large) | 18.6g |
| Tots (large) | 18.6g |
Every Sonic item, ranked
All 59 items we have for Sonic, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Picklerita Slush (medium) | 0.0g |
| BBQ Sauce | 0.0g |
| Marinara Sauce | 0.0g |
| Ketchup | 0.0g |
| Mustard | 0.0g |
| Burger Patty Only (No Bun) | 0.8g |
| Ice Cream Cone | 1.0g |
| All-American Hot Dog | 1.3g |
| Strawberry Shake (medium) | 1.4g |
| Vanilla Shake (Medium) | 1.5g |
| Classic Shake (chocolate, medium) | 1.5g |
| Chili Cheese Coney | 1.7g |
| Light Mayo | 1.8g |
| Oreo Cheesecake Master Shake (medium) | 1.9g |
| Hot Fudge Sundae | 2.0g |
| M&M's Sonic Blast (medium) | 2.1g |
| Oreo Sonic Blast (medium) | 2.2g |
| Footlong Quarter Pound Coney | 2.9g |
| Corn Dog | 4.5g |
| Wacky Pack Corn Dog | 4.5g |
| All-American Dog | 4.7g |
| Wacky Pack Crispy Tenders (2 pc) | 4.8g |
| Honey Mustard Sauce | 4.8g |
| Reese's Peanut Butter Cup Sonic Blast (medium) | 4.9g |
| Peanut Butter Shake (medium) | 5.5g |
| Wacky Pack Jr. Burger | 6.2g |
| Ranch Sauce | 6.2g |
| Ched 'R' Peppers (4 pc) | 6.3g |
| Mozzarella Sticks (4 pc) | 6.7g |
| Quarter Pound Double Cheeseburger | 7.0g |
| Crispy Tenders (3 pc) | 7.2g |
| Tots (small) | 7.8g |
| Bacon Quarter Pound Double Cheeseburger | 8.0g |
| Chicken Slinger | 8.0g |
| Grillo's Groovy Fries (medium) | 8.0g |
| Mozzarella Sticks (6 pc) | 9.1g |
| Original Sonic Smasher (Double) | 9.2g |
| Fries (small) | 9.6g |
| Jumbo Popcorn Chicken (medium) | 10.1g |
| Chili Cheese Tots (medium) | 10.5g |
| Grillo's Pickle Seasoned Tots (medium) | 11.0g |
| Tots (medium) | 11.4g |
| Original Sonic Smasher (Triple) | 11.5g |
| Spicy Crispy Chicken Sandwich | 12.0g |
| Crispy Tenders (5 pc) | 12.0g |
| Big Dill Double Sonic Smasher | 12.0g |
| Mozzarella Sticks (8 pc) | 12.2g |
| Crispy Chicken Sandwich | 12.4g |
| Onion Rings (small) | 12.6g |
| Fries (medium) | 13.2g |
| Big Dill Triple Sonic Smasher | 15.0g |
| Sonic Cheeseburger | 17.1g |
| Sonic Cheeseburger (with mayo) | 17.1g |
| Onion Rings (medium) | 17.4g |
| Fries (large) | 18.6g |
| Tots (large) | 18.6g |
| Onion Rings (large) | 23.4g |
| SuperSonic Double Cheeseburger | 25.7g |
| SuperSONIC Bacon Double Cheeseburger | 26.8g |
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 59 menu items we analyzed, it averages 8.1g estimated PUFA per item, earning a seed-oil grade of D (Very 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?
Burger Patty Only (No Bun) is the lowest-PUFA item we analyzed at Sonic, at an estimated 0.8g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Sonic?
SuperSONIC Bacon Double Cheeseburger is the highest-PUFA item we analyzed at Sonic, at an estimated 26.8g 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 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.