Sweetgreen Seed Oil Report Card
Based on our menu research, Sweetgreen cooks with: avocado oil. Across the 62 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 Sweetgreen fry in? The full answer
Eating at Sweetgreen soon? Build your order in the app and see its seed oil total before you pay.
Build my orderSweetgreen already cooks in real fats
No ask needed here. Reward them with your business, and see who else made the switch on Tallow Watch.
Safest Orders at Sweetgreen
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: Chicken Avocado Ranch Bowl + Open Water Sparkling Water, 7.3g total
| Item | PUFA |
|---|---|
| Rosemary Focaccia | 0.8g |
| BBQ Chicken Salad | 4.0g |
| Steak Mezze Plate | 5.2g |
| Super Green Goddess | 6.2g |
| Chicken Avocado Ranch Bowl | 7.3g |
Build your Sweetgreen order
Pick your meal, sides, sauces and drink in the app and see your seed oil total before you order. It logs to your day in one tap. Free on iPhone and Android.
Build my orderWhat to Avoid at Sweetgreen
| Item | PUFA |
|---|---|
| Molly's Big Dill Caesar Wrap | 46.8g |
| Classic Chicken Caesar Wrap | 29.8g |
| Shroomami Bowl | 28.2g |
| Chicken Sesame Crunch Wrap | 25.9g |
| Hot Honey Chicken Plate | 21.2g |
Every Sweetgreen item, ranked
All 62 items we have for Sweetgreen, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Open Water Sparkling Water | 0.0g |
| OLIPOP Vintage Cola | 0.0g |
| Tree Top Apple Juice | 0.0g |
| Hibiscus Berry Clover Tea | 0.0g |
| Mott's Apple Juice | 0.0g |
| Strawberry Mint | 0.0g |
| Health-Ade Kombucha Blueberry Pomegranate | 0.0g |
| Sweetgreen Lemonade | 0.0g |
| Jasmine Green Tea | 0.0g |
| Spindrift Grapefruit | 0.0g |
| Open Water Still Water | 0.0g |
| OLIPOP Lemon Lime Soda | 0.0g |
| Spindrift Lemon | 0.0g |
| Ginger Greens | 0.0g |
| Spindrift Raspberry Lime | 0.0g |
| Hibiscus Berry Tea | 0.0g |
| Honest Kids Apple Juice | 0.0g |
| Harney & Sons Organic Lemonade | 0.0g |
| Sourdough Chocolate Chip Cookie | 0.6g |
| Rosemary Focaccia | 0.8g |
| Hu Salty Dark Chocolate Bar | 0.8g |
| Crispy Rice Treat | 0.9g |
| Hu Cashews + Vanilla Bean Hunks | 1.1g |
| Olive Oil Tortilla | 1.1g |
| Siete Sea Salt Potato Chips | 1.6g |
| SG x Siete Green Goddess Ranch Potato Chips | 2.1g |
| Mini Mezze (Kids) | 2.4g |
| Hummus + Focaccia | 2.9g |
| BBQ Chicken Salad | 4.0g |
| Roasted Sweet Potatoes + Green Goddess Ranch | 4.0g |
| Ranchy Chicken + Rice (Kids) | 4.5g |
| Roasted Brussels | 4.5g |
| Steak Mezze Plate | 5.2g |
| Guacamole Greens | 5.8g |
| Roasted Bacon Brussels | 5.8g |
| Super Green Goddess | 6.2g |
| Chicken Avocado Ranch Bowl | 7.3g |
| Maple Glazed Salmon Plate | 8.3g |
| Fish Taco Bowl | 9.0g |
| Chicken Sesame Crunch Salad | 12.3g |
| Chicken Pesto Parm Bowl | 13.0g |
| Roasted Sweet Potatoes + Hot Honey Mustard | 13.6g |
| Cali Chicken Club Wrap | 14.8g |
| Kale Caesar | 14.9g |
| Chicken Jalapeño Ranch Wrap | 15.1g |
| Omega Glow Bowl | 15.2g |
| Buffalo Chicken Salad | 16.5g |
| Miso Glazed Salmon Plate | 16.7g |
| Hummus Crunch Salad | 16.8g |
| Molly's Double Chick Scoop | 17.7g |
| Harvest Bowl | 18.5g |
| Little Harvest (Kids) | 18.6g |
| Caramelized Garlic Steak Plate | 19.0g |
| Crispy Rice Bowl | 19.2g |
| Steak Honey Crunch Bowl | 19.8g |
| Autumn Harvest Bowl | 20.2g |
| Hot Honey Chicken Plate | 21.2g |
| Chicken Sesame Crunch Wrap | 25.9g |
| Shroomami Bowl | 28.2g |
| Classic Chicken Caesar Wrap | 29.8g |
| Molly's Big Dill Caesar Wrap | 46.8g |
Fry Oil History at Sweetgreen
Cooking in avocado oil since January 2025.
Sweetgreen brought Ripple Fries to all its stores on March 4, 2025 after the Los Angeles test. They are russet potatoes tossed in avocado oil and air fried, with no seed oil and no deep fryer. Source
On January 7, 2025 Sweetgreen rolled out a lineup of menu items made without seed oils, built around a Green Goddess Ranch made in house daily with avocado oil. Sweetgreen called it its first seed oil free menu, though not every dressing on the wider menu changed. Source
Sweetgreen started testing Ripple Fries at some Los Angeles stores in November 2024. They are air fried with avocado oil instead of being deep fried in seed oil, and the test went viral fast. Source
Sweetgreen said on October 18, 2023 that starting October 24 it would cook all its proteins, veggies and grains in extra virgin olive oil instead of seed oils. The olive oil comes from Bari Olive Oil Company in California, with Texas Olive Ranch supplying Texas stores. Source
Every documented oil switch across the industry lives on the Oil History timeline.
Frequently asked
Does Sweetgreen use seed oils?
Based on our menu research, Sweetgreen cooks with: avocado oil. Across the 62 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 Sweetgreen cook with?
Our research indicates: No deep fryer; proteins and vegetables are roasted in extra virgin olive oil or avocado oil after the company-wide switch off soybean/canola oil in 2023, and the Ripple Fries are air-fried in avocado oil. The dressings did NOT all follow: the chain's own ingredient statements on sweetgreen.com/nutrition (Sept 2026) list SUNFLOWER OIL first in six of fifteen dressings (Caesar, Balsamic Vinaigrette, Pesto Vinaigrette, Miso Sesame Ginger, Spicy Cashew, Hot Honey Mustard), canola oil in the hummus and crispy rice, palm oil in the crispy onions, and soybean plus hydrogenated soybean oil in the crispy noodles. EVOO in the tortilla and focaccia. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Sweetgreen use beef tallow?
No. Our research indicates Sweetgreen cooks with avocado oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Sweetgreen seed oil free?
No. Our research indicates Sweetgreen cooks with No deep fryer; proteins and vegetables are roasted in extra virgin olive oil or avocado oil after the company-wide switch off soybean/canola oil in 2023, and the Ripple Fries are air-fried in avocado oil. The dressings did NOT all follow: the chain's own ingredient statements on sweetgreen.com/nutrition (Sept 2026) list SUNFLOWER OIL first in six of fifteen dressings (Caesar, Balsamic Vinaigrette, Pesto Vinaigrette, Miso Sesame Ginger, Spicy Cashew, Hot Honey Mustard), canola oil in the hummus and crispy rice, palm oil in the crispy onions, and soybean plus hydrogenated soybean oil in the crispy noodles. EVOO in the tortilla and focaccia, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Sweetgreen?
BBQ Chicken Salad is the lowest-PUFA item we analyzed at Sweetgreen, at an estimated 4.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Sweetgreen?
Molly's Big Dill Caesar Wrap is the highest-PUFA item we analyzed at Sweetgreen, at an estimated 46.8g 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 Sweetgreen 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.