True Food Kitchen Seed Oil Report Card
Based on our menu research, True Food Kitchen fries in avocado and olive oil, not seed oil. Across the 172 menu items we analyzed, it averages 5.4g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does True Food Kitchen fry in? The full answer
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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 (No Gluten) + Mountain Valley Water, 1.0g total
| Item | PUFA |
|---|---|
| Roasted Butternut Squash Soup (Bowl) | 0.1g |
| Spicy Panang Curry Bowl | 1.0g |
| Margherita Pizza (No Gluten) | 1.0g |
| Spaghetti Squash Casserole | 1.1g |
| Tuscan Kale Salad (side) | 1.4g |
Build your True Food Kitchen 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 True Food Kitchen
| Item | PUFA |
|---|---|
| Rancher's Hash | 49.0g |
| Seasonal Market Salad | 41.0g |
| Asian Wild-Caught Shrimp | 40.8g |
| Mediterranean Hummus (Sub Veggies) | 37.6g |
| Southwest Tofu Scramble | 25.6g |
Every True Food Kitchen item, ranked
All 172 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 |
| Pomegranate Spritzer | 0.0g |
| The O.G. (Original Ginger) | 0.0g |
| Sparkling Sangria (Non-Alcoholic) | 0.0g |
| Lemon-Lime Spritzer | 0.0g |
| Espresso | 0.0g |
| Passport Loose Leaf Tea: Chamomile Herbal | 0.0g |
| Apple Lemonade | 0.0g |
| Passport Loose Leaf Tea: Darjeeling | 0.0g |
| Orange Spritzer | 0.0g |
| Organic Fair Trade Coffee | 0.0g |
| Pineapple Spritzer | 0.0g |
| Grapefruit Spritzer | 0.0g |
| Mountain Valley Water | 0.0g |
| Jasmine Pearl Green Tea | 0.0g |
| Passport Loose Leaf Tea: Peppermint Herbal | 0.0g |
| Americano | 0.0g |
| Passport Loose Leaf Tea: Classic Chai | 0.0g |
| Blueberry 75 (Non-Alcoholic) | 0.0g |
| Adaptogenic Tulsi Tea | 0.0g |
| Hangover Rx | 0.0g |
| Peach Lemonade | 0.0g |
| Coconut Cream Cold Brew | 0.0g |
| Iced Strawberry Matcha Tonic | 0.0g |
| Organic Wandering Bear Cold Brew | 0.0g |
| Athletic Fauxjito (Non-Alcoholic) | 0.0g |
| Clean Margarita (Non-Alcoholic) | 0.0g |
| Pink Lemonade | 0.0g |
| Green or Black Iced Tea | 0.0g |
| Prickly Pear Tisane | 0.0g |
| Roasted Butternut Squash Soup (Bowl) | 0.1g |
| Fresh Veggies | 0.2g |
| Kale Aid | 0.2g |
| Bright Eyes | 0.2g |
| Vegan Vanilla Ice Cream | 0.4g |
| Cheesy Mashed Potatoes | 0.7g |
| Peri Peri Ketchup | 0.7g |
| Herb Roasted Fingerling Potatoes | 0.9g |
| Spicy Panang Curry Bowl | 1.0g |
| Chocolate Chip Cookie | 1.0g |
| Cosmic Bliss Ice Cream | 1.0g |
| Margherita Pizza (No Gluten) | 1.0g |
| Kids Marinara Noodles | 1.0g |
| Chocolate Chip Cookie A La Mode | 1.1g |
| Spaghetti Squash Casserole | 1.1g |
| Lemon Blueberry Muffin (1 Muffin) | 1.1g |
| Honey Roasted Carrots | 1.1g |
| Strawberry Crumble Cake (Single) | 1.1g |
| Iced Oat Shakerato | 1.1g |
| Kid's Cookie and Ice Cream Sundae | 1.2g |
| Grilled Asparagus | 1.2g |
| Iced Lavender Matcha Latte | 1.2g |
| Kids Buttered Noodles | 1.3g |
| Cappuccino | 1.3g |
| Tuscan Kale Salad (side) | 1.4g |
| Simple Salad | 1.4g |
| Seasonal Veggies | 1.4g |
| Single Pancake | 1.5g |
| Thai Basil Vinaigrette | 1.7g |
| Cheese Pizza (Kids) | 1.7g |
| Pepperoni Pizza (No Gluten) | 1.7g |
| Margherita Pizza | 1.9g |
| Grass-Fed Burger | 2.0g |
| Grass-Fed Cheeseburger (Kids) | 2.0g |
| Creamy Tomato Soup (Cup) | 2.0g |
| Classic Mac and Cheese | 2.0g |
| Strawberry Crumble (with Ice Cream) | 2.0g |
| Chili Cuke Cucumbers | 2.0g |
| Kids Mac and Cheese | 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 |
| Tuna Tostada | 2.4g |
| Iced Matcha Horchata | 2.5g |
| Guacamole (Sub Veggies) | 2.8g |
| Turkey Meatballs | 2.8g |
| Blueberry Pancakes | 2.9g |
| TFK Special Sauce | 2.9g |
| Side Kale Caesar Salad | 2.9g |
| Edamame Dumplings | 3.0g |
| Pepperoni Pizza | 3.0g |
| True Crisp'd Air Fried French Fries | 3.0g |
| House-Made Original Ranch | 3.0g |
| Guacamole | 3.0g |
| Mediterranean Breakfast Bowl | 3.0g |
| Creamy Tomato Soup with Mousse and Crumbs | 3.1g |
| Lemon Blueberry Muffin (3 Muffins) | 3.2g |
| Umami Potatoes | 3.2g |
| The Pink Lime Tart | 3.2g |
| TFK Classic Chicken Sandwich (Grilled) | 3.3g |
| Yam & Cheese Sandwich | 3.4g |
| Seasonal Roasted Butternut Squash Pizza (No Gluten) | 3.6g |
| Greek Salad | 3.8g |
| All-American Burger | 3.9g |
| Chicken Parmesan | 3.9g |
| Lasagna Bolognese | 3.9g |
| Strawberry Crumble Cake (Three) | 3.9g |
| Spiced Mixed Nuts | 4.0g |
| Organic Tuscan Kale Salad | 4.1g |
| True Crisp'd Chicken Tender Plate (Kids) | 4.1g |
| Chicken Teriyaki Bowl (Kids) | 4.1g |
| Blueberry Crumble Sundae | 4.1g |
| Chopped Salad | 4.3g |
| Creamy Bucatini Pasta | 4.4g |
| Grilled Street Corn | 4.5g |
| Burrito Bowl | 4.6g |
| Spinach & Wild Mushroom Pizza (No Gluten) | 4.7g |
| Lasagne al Pesto | 4.8g |
| Chef Matt's Lentil Salad | 4.9g |
| Sourdough Street Corn Flatbread | 5.0g |
| Italian Meatball Sub | 5.0g |
| TFK Classic Chicken Sandwich | 5.1g |
| Seasonal Roasted Butternut Squash Pizza | 5.1g |
| Lemon Oregano Chicken Wrap | 5.2g |
| Farmers Market Scramble | 5.2g |
| Citrus Salmon Salad | 5.2g |
| Thai Peanut Noodle Salad | 5.2g |
| The Ultimate Pot Roast Beef Dip | 5.4g |
| Bougie Blanco Pizza | 5.8g |
| Kale Caesar Salad | 5.8g |
| Dip Duo | 6.1g |
| Loaded Fingerling Potatoes | 6.2g |
| Not Your Mama's Meatloaf Sliders | 6.5g |
| Turkey Burger | 6.9g |
| Spinach & Wild Mushroom Pizza | 7.0g |
| Teriyaki Quinoa Bowl | 7.0g |
| True Blue Grass-Fed Burger | 7.2g |
| Smoked Salmon Toast | 7.2g |
| Southwest Bison Sausage Pizza | 7.5g |
| Spicy Korean Chicken Sandwich | 7.8g |
| Grilled Cheese Dippers and Tomato Soup | 7.8g |
| Lemon & Feta Hummus | 8.0g |
| Ancient Grain Bowl | 8.0g |
| Huevos Rancheros | 8.0g |
| Grilled Chicken Ranch Wrap | 8.2g |
| Buffalo Chicken Sandwich | 8.6g |
| Idaho Rainbow Trout | 8.8g |
| Grass-Fed New York Strip & Eggs | 8.8g |
| Mediterranean Hummus | 9.0g |
| Seared Tuna Tataki | 9.2g |
| Crisp'd Green Salad | 9.5g |
| Grilled Sustainable Salmon | 9.6g |
| Big Egg Breakfast | 9.8g |
| Chinese Chicken Salad | 10.0g |
| Avocado Toast | 10.0g |
| Chicken Tender Plate | 10.0g |
| Steak Frites | 10.3g |
| Mediterranean Wrap | 10.6g |
| Chili Garlic Crunch | 10.9g |
| Organic Strawberry Arugula Salad | 11.2g |
| Wild Caught Tuna Lettuce Cups | 11.6g |
| Buffalo Cauliflower | 11.6g |
| Hawaiian Fried Rice | 11.8g |
| Grass-Fed Beef Breakfast Burrito | 11.8g |
| Southwest Steak Cobb Salad | 12.5g |
| Korean Noodle Bowl | 12.8g |
| The Breakfast Sandwich | 12.8g |
| Tuna Poke Bowl | 13.0g |
| Buffalo Chicken Ranch Salad | 13.2g |
| Thai Peanut Noodle Bowl | 13.2g |
| Plant-Based Double Cheeseburger | 14.0g |
| Grilled NY Strip | 14.2g |
| Not Your Mama's Meatloaf | 15.5g |
| Roasted Brussels Sprouts | 18.4g |
| Charred Cauliflower | 21.6g |
| Spiced Carrot Cake | 23.0g |
| Southwest Tofu Scramble | 25.6g |
| Mediterranean Hummus (Sub Veggies) | 37.6g |
| Asian Wild-Caught Shrimp | 40.8g |
| Seasonal Market Salad | 41.0g |
| Rancher's Hash | 49.0g |
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 fries in avocado and olive oil, not seed oil. Across the 172 menu items we analyzed, it averages 5.4g 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, 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 fries in avocado and olive oil, which is not an industrial seed oil. Preparation can vary by location.
What is the safest thing to order at True Food Kitchen?
Roasted Butternut Squash Soup (Bowl) is the lowest-PUFA item we analyzed at True Food Kitchen, at an estimated 0.1g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at True Food Kitchen?
Rancher's Hash is the highest-PUFA item we analyzed at True Food Kitchen, at an estimated 49.0g 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 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.