Starbucks Seed Oil Report Card
Based on our menu research, Starbucks cooks with: canola/sunflower/soybean oils in food items; phasing out canola — avocado-oil egg bites launched late 2025. Across the 108 menu items we analyzed, it averages 1.8g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
Ask Starbucks to drop seed oils
3 people have asked so far.
One tap, anonymous, no signup. We keep each chain's total public so the demand is impossible to ignore.
Safest Orders at Starbucks
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 |
|---|---|
| Caffè Misto (Hot) | 0.2g |
| Pistachio Cortado | 0.3g |
| Marshmallow Dream Bar | 0.3g |
| Egg White & Roasted Red Pepper Egg Bites | 0.4g |
| Caramel Protein Matcha | 0.4g |
What to Avoid at Starbucks
| Item | PUFA |
|---|---|
| Chicken & Double-Smoked Bacon Sandwich | 16.0g |
| Banana Walnut & Pecan Loaf | 12.0g |
| Blueberry Muffin | 9.3g |
| Blueberry Streusel Muffin | 9.3g |
| Pumpkin Loaf | 8.4g |
Every Starbucks item, ranked
All 108 items we have for Starbucks, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Iced Green Tea | 0.0g |
| Pineapple Passionfruit Refresher (Tall) | 0.0g |
| Mango Dragonfruit Lemonade Refresher | 0.0g |
| Pink Drink (Coconut Milk) | 0.0g |
| Brewed Coffee (Hot, Pike Place) | 0.0g |
| Iced Passion Tango Tea Lemonade | 0.0g |
| Iced Black Tea | 0.0g |
| Iced Toasted Vanilla Oatmilk Shaken Espresso | 0.0g |
| Iced Caffè Americano | 0.0g |
| Cold Brew Coffee | 0.0g |
| Nitro Cold Brew | 0.0g |
| Strawberry Açaí Refresher (Tall) | 0.0g |
| Espresso Shot(s) | 0.0g |
| Bottled Water (Ethos) | 0.0g |
| Brewed Coffee (Hot, Featured Roast) | 0.0g |
| Iced Caramel Shaken Espresso | 0.0g |
| Caffè Americano (Hot) | 0.0g |
| Iced Peach Green Tea Lemonade | 0.0g |
| Sparkling Water | 0.0g |
| Paradise Drink (Coconut Milk) | 0.0g |
| Hot Brewed Black Tea | 0.0g |
| Mango Dragonfruit Refresher (Tall) | 0.0g |
| Strawberry Açaí Lemonade Refresher | 0.0g |
| Dragon Drink (Coconut Milk) | 0.1g |
| Caffè Misto (Hot) | 0.2g |
| Chai Tea Latte (Hot) | 0.2g |
| Cappuccino (Hot, Tall) | 0.2g |
| Iced Caffè Latte | 0.2g |
| Iced Chai Tea Latte | 0.2g |
| Iced Blonde Vanilla Latte | 0.2g |
| Iced Matcha Tea Latte | 0.3g |
| Caffè Latte (Hot, Tall) | 0.3g |
| Pistachio Cortado | 0.3g |
| Marshmallow Dream Bar | 0.3g |
| Iced Pistachio Latte | 0.3g |
| Hot Matcha Tea Latte | 0.3g |
| Cappuccino (Hot, Grande) | 0.3g |
| Vanilla Sweet Cream Cold Brew | 0.3g |
| Caramel Protein Latte | 0.3g |
| Caramel Macchiato (Hot) | 0.4g |
| Egg White & Roasted Red Pepper Egg Bites | 0.4g |
| Caramel Protein Matcha | 0.4g |
| Caffè Latte (Hot, Venti) | 0.4g |
| Iced Caramel Macchiato | 0.4g |
| Caffè Latte (Hot, Grande) | 0.4g |
| Pistachio Latte (Hot) | 0.5g |
| Flat White (Hot) | 0.6g |
| Pistachio Cream Cold Brew | 0.7g |
| Matcha Crème Frappuccino | 0.7g |
| Butter Croissant | 0.8g |
| Salted Caramel Cream Cold Brew | 0.8g |
| Cheese Danish | 0.8g |
| Truffle Mushroom & Brie Egg Bites | 0.8g |
| Mocha Frappuccino | 0.8g |
| Pumpkin Spice Latte (Hot) | 0.8g |
| Strawberry Crème Frappuccino | 0.9g |
| Hot Chocolate | 0.9g |
| Ham & Swiss Croissant | 0.9g |
| White Chocolate Mocha (Hot) | 0.9g |
| Caramel Frappuccino | 0.9g |
| Vanilla Bean Frappuccino | 0.9g |
| Classic Oatmeal | 1.0g |
| Chocolate Chip Cookie | 1.0g |
| Peppermint Mocha (Hot) | 1.0g |
| Iced White Chocolate Mocha | 1.0g |
| Strawberry Overnight Grains | 1.0g |
| Chocolate Croissant | 1.0g |
| Greek Yogurt Parfait | 1.0g |
| Plain Bagel | 1.0g |
| Iced Dubai Chocolate Matcha | 1.0g |
| Caramel Ribbon Crunch Frappuccino | 1.2g |
| Iced Brown Sugar Oatmilk Shaken Espresso | 1.4g |
| Bacon & Gruyere Egg Bites | 1.5g |
| Chocolate Cake Pop | 1.7g |
| Crispy Grilled Cheese | 1.9g |
| Turkey Bacon, Cheddar & Egg White Sandwich | 1.9g |
| Spinach, Feta & Egg White Wrap | 1.9g |
| White Chocolate Mocha Frappuccino | 2.0g |
| Kale & Mushroom Egg Bites | 2.0g |
| Everything Bagel | 2.0g |
| Java Chip Frappuccino | 2.0g |
| Birthday Cake Pop | 2.1g |
| Iced Lemon Loaf | 2.3g |
| Turkey Bacon & Egg White Sandwich | 3.0g |
| Peanut Butter Cup Protein Box | 3.0g |
| Snack-Size Chicken & Cheese Quesadilla | 3.0g |
| Pretzel Bites with Cheddar Dip | 3.0g |
| Smoked Turkey Protein Box | 3.0g |
| Chicken & Quinoa Protein Bowl with Black Beans | 3.0g |
| Bacon, Gouda & Egg Sandwich | 4.0g |
| Roasted Tomato & Mozzarella Panini | 4.0g |
| Blueberry Scone | 4.0g |
| Cranberry Bliss Bar | 4.0g |
| Butter Praline Croissant | 4.0g |
| Cheese & Fruit Protein Box | 4.2g |
| Impossible Breakfast Sandwich | 4.7g |
| Turkey Rustico Panini | 5.0g |
| Double Chocolate Brownie | 5.1g |
| Pumpkin Cream Cheese Muffin | 6.2g |
| Eggs & Cheddar Protein Box | 6.3g |
| Iced Dubai Chocolate Mocha | 6.5g |
| Bacon, Sausage & Egg Wrap | 6.8g |
| Sausage, Cheddar & Egg Sandwich | 8.2g |
| Pumpkin Loaf | 8.4g |
| Blueberry Muffin | 9.3g |
| Blueberry Streusel Muffin | 9.3g |
| Banana Walnut & Pecan Loaf | 12.0g |
| Chicken & Double-Smoked Bacon Sandwich | 16.0g |
Frequently asked
Does Starbucks use seed oils?
Based on our menu research, Starbucks cooks with: canola/sunflower/soybean oils in food items; phasing out canola — avocado-oil egg bites launched late 2025. Across the 108 menu items we analyzed, it averages 1.8g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Starbucks cook with?
Our research indicates: canola/sunflower/soybean oils in food items; phasing out canola — avocado-oil egg bites launched late 2025. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Starbucks use beef tallow?
No. Our research indicates Starbucks cooks with canola/sunflower/soybean oils in food items; phasing out canola — avocado-oil egg bites launched late 2025, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Starbucks seed oil free?
No. Our research indicates Starbucks cooks with canola/sunflower/soybean oils in food items; phasing out canola — avocado-oil egg bites launched late 2025, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Starbucks?
Caffè Misto (Hot) is the lowest-PUFA item we analyzed at Starbucks, at an estimated 0.2g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Starbucks?
Chicken & Double-Smoked Bacon Sandwich is the highest-PUFA item we analyzed at Starbucks, 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. 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
Dunkin' · Tim Hortons · Krispy Kreme · Caribou Coffee · Scooter's Coffee · Shipley Do-Nuts
See where Starbucks 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.