True Food Kitchen Seed Oil Report Card
Based on our menu research, True Food Kitchen cooks with: Avocado and olive oil (fries and chicken are air-fried in avocado oil, not deep-fried); True Food Kitchen went 100% seed-oil-free chainwide in February 2025 across all 46 locations, having cooked exclusively in avocado and olive oil since 2022.. Across the 35 menu items we analyzed, it averages 4.7g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
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Safest Orders at True Food Kitchen
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: Margherita Pizza + Green or Black Iced Tea, 1.9g total
| Item | PUFA |
|---|---|
| Spicy Panang Curry Bowl | 1.0g |
| Simple Salad | 1.4g |
| Tuscan Kale Salad (side) | 1.4g |
| Margherita Pizza | 1.9g |
| Grass-Fed Burger | 2.0g |
What to Avoid at True Food Kitchen
| Item | PUFA |
|---|---|
| Plant-Based Double Cheeseburger | 14.0g |
| Steak Frites | 10.3g |
| Chinese Chicken Salad | 10.0g |
| Grilled Sustainable Salmon | 9.6g |
| Mediterranean Hummus | 9.0g |
Every True Food Kitchen item, ranked
All 35 items we have for True Food Kitchen, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Chocolate Chip Cookie | 1.0g |
| Spicy Panang Curry Bowl | 1.0g |
| Kid's Cookie and Ice Cream Sundae | 1.2g |
| Simple Salad | 1.4g |
| Tuscan Kale Salad (side) | 1.4g |
| Margherita Pizza | 1.9g |
| Grass-Fed Burger | 2.0g |
| Jackson's Sweet Potato Chips | 2.2g |
| Grilled Chicken & Mozzarella Panini | 2.3g |
| Seasonal Herb Roasted Veggies | 2.4g |
| Flourless Chocolate Cake | 2.4g |
| House-Made Original Ranch | 3.0g |
| Edamame Dumplings | 3.0g |
| True Crisp'd Air Fried French Fries | 3.0g |
| Pepperoni Pizza | 3.0g |
| Chicken Parmesan | 3.9g |
| All-American Burger | 3.9g |
| Organic Tuscan Kale Salad | 4.1g |
| True Crisp'd Chicken Tender Plate (Kids) | 4.1g |
| Chopped Salad | 4.3g |
| Lasagne al Pesto | 4.8g |
| TFK Classic Chicken Sandwich | 5.1g |
| Lemon Oregano Chicken Wrap | 5.2g |
| Turkey Burger | 6.9g |
| Spinach & Wild Mushroom Pizza | 7.0g |
| Teriyaki Quinoa Bowl | 7.0g |
| Lemon & Feta Hummus | 8.0g |
| Ancient Grain Bowl | 8.0g |
| Buffalo Chicken Sandwich | 8.6g |
| Mediterranean Hummus | 9.0g |
| Grilled Sustainable Salmon | 9.6g |
| Chinese Chicken Salad | 10.0g |
| Steak Frites | 10.3g |
| Plant-Based Double Cheeseburger | 14.0g |
Fry Oil History at True Food Kitchen
Cooking in avocado oil and olive oil only since 2022.
On February 4, 2025 True Food Kitchen said it had finished the job and was fully seed oil free across all 46 restaurants in 18 states. Every one of its 100 plus menu items now uses only avocado and olive oil. Source
On November 30, 2023 True Food Kitchen said it had taken seed oils out of its cooking and would use only avocado and olive oil. It named canola, corn, sunflower, safflower and peanut oil as the ones it dropped. Source
True Food Kitchen decided in 2022 to cook with avocado oil and olive oil only, and got seed oils out of about 98 percent of the menu. The company shared this timeline in its later 2025 announcement, so the month is not documented. Source
Every documented oil switch across the industry lives on the Oil History timeline.
Frequently asked
Does True Food Kitchen use seed oils?
Based on our menu research, True Food Kitchen cooks with: Avocado and olive oil (fries and chicken are air-fried in avocado oil, not deep-fried); True Food Kitchen went 100% seed-oil-free chainwide in February 2025 across all 46 locations, having cooked exclusively in avocado and olive oil since 2022.. Across the 35 menu items we analyzed, it averages 4.7g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does True Food Kitchen cook with?
Our research indicates: Avocado and olive oil (fries and chicken are air-fried in avocado oil, not deep-fried); True Food Kitchen went 100% seed-oil-free chainwide in February 2025 across all 46 locations, having cooked exclusively in avocado and olive oil since 2022.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does True Food Kitchen use beef tallow?
No. Our research indicates True Food Kitchen cooks with Avocado and olive oil (fries and chicken are air-fried in avocado oil, not deep-fried); True Food Kitchen went 100% seed-oil-free chainwide in February 2025 across all 46 locations, having cooked exclusively in avocado and olive oil since 2022., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is True Food Kitchen seed oil free?
Largely yes. Our research indicates True Food Kitchen cooks with Avocado and olive oil (fries and chicken are air-fried in avocado oil, not deep-fried); True Food Kitchen went 100% seed-oil-free chainwide in February 2025 across all 46 locations, having cooked exclusively in avocado and olive oil since 2022., which is not an industrial seed oil. Preparation can vary by location.
What is the safest thing to order at True Food Kitchen?
Spicy Panang Curry Bowl is the lowest-PUFA item we analyzed at True Food Kitchen, at an estimated 1.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at True Food Kitchen?
Plant-Based Double Cheeseburger is the highest-PUFA item we analyzed at True Food Kitchen, at an estimated 14.0g 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
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See where True Food Kitchen 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.