Starbird Chicken Seed Oil Report Card
Based on our menu research, Starbird Chicken cooks with: The chain's own menu page states House Fries are "Fried in 100% rice bran oil" (starbirdchicken.com menu, CA and CO locations), which replaces the earlier high-oleic sunflower note; sauces are soybean-mayo based.. Across the 66 menu items we analyzed, it averages 10.5g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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Safest Orders at Starbird Chicken
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: Hot Honey Chicken Sandwich + Housemade Iced Tea, 3.0g total
| Item | PUFA |
|---|---|
| Classic Buffalo | 0.5g |
| Honey Chipotle BBQ | 0.5g |
| Mac & Cheese | 1.0g |
| Hot Honey Chicken Sandwich | 3.0g |
| Buffalo Chicken Sandwich | 3.0g |
What to Avoid at Starbird Chicken
| Item | PUFA |
|---|---|
| Nuggets 20 pc | 30.0g |
| Wings 12 pc | 24.0g |
| Wings 10 pc - Classic Buffalo | 20.0g |
| Wings 10 pc - Nashville Hot | 20.0g |
| Wings 10 pc - Lemon Pepper | 20.0g |
Every Starbird Chicken item, ranked
All 66 items we have for Starbird Chicken, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Hot Honey Sauce | 0.0g |
| Fountain Drink | 0.0g |
| Maple Syrup | 0.0g |
| Classic Buffalo | 0.5g |
| Honey Chipotle BBQ | 0.5g |
| Mac & Cheese | 1.0g |
| House-Baked Cookie | 1.7g |
| Sweet Potato Fries | 2.0g |
| Hot Honey Chicken Sandwich | 3.0g |
| Buffalo Chicken Sandwich | 3.0g |
| Ranch Chicken Sandwich | 3.0g |
| 6-Piece Wings | 3.0g |
| Elote Street Corn | 3.0g |
| Starbird Side Salad | 3.0g |
| Rainbow Slaw | 3.0g |
| Mango Habanero | 3.5g |
| Churros | 4.0g |
| Crispy Thai Brussels Sprouts | 5.0g |
| Greek Yogurt Ranch | 5.0g |
| Blazin' Ranch | 5.0g |
| Spicy Sriracha Ranch | 6.0g |
| Nuggets 4 pc (side) | 6.0g |
| House Fries | 8.0g |
| Blue Cheese | 8.5g |
| Nuggets 6 pc | 9.0g |
| Truffle Fries | 9.0g |
| Roasted Garlic Aioli | 9.5g |
| Gardenbird Tenders (3 pc) | 11.0g |
| Gardenbird Sandwich | 11.0g |
| Honey Mustard | 11.5g |
| Classic Tenders (3 pc) | 12.0g |
| Big Star Sandwich | 12.0g |
| Starbird 2.0 Sandwich | 12.0g |
| Herb Aioli | 12.0g |
| Star Sauce | 12.5g |
| Chicken Chop Wrap | 13.0g |
| Crispy Chicken Caesar Salad | 13.0g |
| Nashville HotBird Sandwich | 13.0g |
| Sweet Thai Glazed Tenders (3 pc) | 13.0g |
| Crispy Chicken Caesar Wrap | 13.0g |
| Chicken Chop Salad | 13.0g |
| Lil Chicken Box Kids Meal | 13.0g |
| Nashville Hot Tenders (3 pc) | 13.0g |
| Cali Gold BBQ Bacon Sandwich | 13.0g |
| Chicken and Churros | 13.0g |
| Thai Chicken Salad | 14.0g |
| Elote Chop Wrap | 14.0g |
| Thai Chicken Wrap | 14.0g |
| Elote Chop Salad | 14.0g |
| Green Goddess Cobb Salad | 15.0g |
| Green Goddess Cobb Wrap | 15.0g |
| Nuggets 10 pc | 15.0g |
| Wings 8 pc - Lemon Pepper | 16.0g |
| Wings 8 pc - Classic Buffalo | 16.0g |
| Wings 8 pc - Garlic Parmesan | 16.0g |
| Wings 8 pc - Cali Gold BBQ | 16.0g |
| Wings 8 pc - Nashville Hot | 16.0g |
| Wings 8 pc - Sweet Thai Chili | 16.0g |
| Classic Tenders (5 pc) | 18.0g |
| Nashville Hot Tenders (5 pc) | 19.0g |
| Sweet Thai Glazed Tenders (5 pc) | 19.0g |
| Wings 10 pc - Classic Buffalo | 20.0g |
| Wings 10 pc - Nashville Hot | 20.0g |
| Wings 10 pc - Lemon Pepper | 20.0g |
| Wings 12 pc | 24.0g |
| Nuggets 20 pc | 30.0g |
Frequently asked
Does Starbird Chicken use seed oils?
Based on our menu research, Starbird Chicken cooks with: The chain's own menu page states House Fries are "Fried in 100% rice bran oil" (starbirdchicken.com menu, CA and CO locations), which replaces the earlier high-oleic sunflower note; sauces are soybean-mayo based.. Across the 66 menu items we analyzed, it averages 10.5g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Starbird Chicken cook with?
Our research indicates: The chain's own menu page states House Fries are "Fried in 100% rice bran oil" (starbirdchicken.com menu, CA and CO locations), which replaces the earlier high-oleic sunflower note; sauces are soybean-mayo based.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Starbird Chicken use beef tallow?
No. Our research indicates Starbird Chicken cooks with The chain's own menu page states House Fries are "Fried in 100% rice bran oil" (starbirdchicken.com menu, CA and CO locations), which replaces the earlier high-oleic sunflower note; sauces are soybean-mayo based., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Starbird Chicken seed oil free?
No. Our research indicates Starbird Chicken cooks with The chain's own menu page states House Fries are "Fried in 100% rice bran oil" (starbirdchicken.com menu, CA and CO locations), which replaces the earlier high-oleic sunflower note; sauces are soybean-mayo based., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Starbird Chicken?
Classic Buffalo is the lowest-PUFA item we analyzed at Starbird Chicken, at an estimated 0.5g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Starbird Chicken?
Nuggets 20 pc is the highest-PUFA item we analyzed at Starbird Chicken, at an estimated 30.0g 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. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
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See where Starbird Chicken 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.