Waffle House Seed Oil Report Card
Based on our menu research, Waffle House cooks with: soybean oil. Across the 138 menu items we analyzed, it averages 5.5g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Waffle House fry in? The full answer
Compare Waffle House with: Cracker Barrel · Denny's · IHOP
Eating at Waffle House soon? Build your order in the app and see its seed oil total before you pay.
Build my orderAsk Waffle House to drop seed oils
10 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 Waffle House
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 |
|---|---|
| Garden Salad | 0.0g |
| Grilled Chicken Salad | 1.0g |
| Grits (plain) | 1.2g |
| Peanut Butter Chip Waffle | 1.4g |
| Grilled Ham Sandwich | 1.7g |
Build your Waffle House 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 Waffle House
| Item | PUFA |
|---|---|
| Sausage Egg & Cheese Grits Bowl | 15.5g |
| T-Bone and Eggs | 15.5g |
| Two Egg With Side Meat | 15.3g |
| Sausage Egg & Cheese Hashbrown Bowl | 14.9g |
| All-Star Special | 14.2g |
Every Waffle House item, ranked
All 138 items we have for Waffle House, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Classic Roast Coffee | 0.0g |
| Dark Roast Coffee | 0.0g |
| Decaf Coffee | 0.0g |
| Alice's Iced Tea | 0.0g |
| Teamonade | 0.0g |
| Fountain Drink | 0.0g |
| Sprite | 0.0g |
| Honest Kids Apple Juice | 0.0g |
| Hot Tea | 0.0g |
| Coca-Cola | 0.0g |
| Simply Apple Juice | 0.0g |
| Sliced Tomatoes | 0.0g |
| Diet Coke | 0.0g |
| Barq's Root Beer | 0.0g |
| Simply Lemonade | 0.0g |
| Simply Orange Juice | 0.0g |
| Pibb Xtra | 0.0g |
| Hi-C Fruit Punch | 0.0g |
| Garden Salad | 0.0g |
| Dairy Pure Milk | 0.3g |
| Chocolate Milk | 0.5g |
| Dairy Pure Milk (Large) | 0.5g |
| Texas Toast | 0.6g |
| City Ham | 0.9g |
| Chocolate Milk (Large) | 0.9g |
| Triple Chocolate Pie (Small Slice) | 0.9g |
| Grilled Chicken Salad | 1.0g |
| Grits (plain) | 1.2g |
| Toast (2pc) | 1.2g |
| Grilled Biscuit | 1.3g |
| Hash Browns (plain) | 1.4g |
| Peanut Butter Chip Waffle | 1.4g |
| Grilled Ham Sandwich | 1.7g |
| Grilled Chicken Sandwich | 1.8g |
| Triple Chocolate Pie | 1.8g |
| Raisin Toast | 1.8g |
| Chicken Biscuit | 2.1g |
| Scattered Smothered Covered Hash Browns | 2.4g |
| Classic Waffle | 2.4g |
| Hashbrowns with Topping | 2.4g |
| Bacon (3 slices) | 2.5g |
| Southern Pecan Pie (Small Slice) | 2.5g |
| Country Ham | 2.7g |
| Ham & Cheese Sandwich | 2.7g |
| Chocolate Chip Waffle | 2.8g |
| Hash Browns (Large) | 2.8g |
| Cheese Grits | 2.8g |
| Chicken Sausage | 3.4g |
| Sausage Patty | 3.6g |
| Grilled Cheese Sandwich | 3.6g |
| Bert's Chili (Regular) | 3.6g |
| BLT Sandwich | 3.7g |
| Egg & Cheese Sandwich | 3.7g |
| Bacon Sandwich | 3.7g |
| City Ham Biscuit | 3.8g |
| Grilled Chicken Bacon Cheese Sandwich | 3.8g |
| Blueberry Waffle | 4.0g |
| Chicken Dinner | 4.2g |
| Bacon (5 slices) | 4.2g |
| Texas Grilled Chicken Melt | 4.3g |
| Egg Sandwich | 4.3g |
| Chicken Dinner (Meat Lovers) | 4.4g |
| Ham & Egg Sandwich | 4.4g |
| Chicken Sausage Biscuit | 4.4g |
| Angus Cheeseburger | 4.5g |
| Bacon Biscuit | 4.8g |
| Angus Hamburger | 5.0g |
| Chicken Sausage Sandwich | 5.0g |
| Southern Pecan Pie | 5.1g |
| 2 Eggs (any style) | 5.3g |
| Bert's Chili (Large) | 5.3g |
| Ham, Egg & Cheese Sandwich | 5.4g |
| Texas Cheesesteak Melt | 5.5g |
| Texas Angus Patty Melt | 5.6g |
| Country Ham Dinner | 5.6g |
| Texas Bacon Lover's BLT Sandwich | 5.6g |
| Hash Browns (Triple) | 5.6g |
| Sausage Biscuit | 5.7g |
| Texas Ham, Egg & Cheese Melt | 5.7g |
| Pecan Waffle | 5.8g |
| Hashbrowns All the Way | 5.9g |
| Bacon & Egg Sandwich | 6.3g |
| Pork Chop Dinner | 6.6g |
| Texas Egg & Cheese Melt | 6.7g |
| Kids Waffle with Bacon or Sausage | 6.7g |
| Texas Bacon, Egg & Cheese Melt | 6.7g |
| Chicken Melt Hashbrown Bowl | 6.8g |
| T-Bone Steak | 7.1g |
| Delmonico Dinner | 7.1g |
| Chicken Sausage & Egg Sandwich | 7.1g |
| Chicken Sausage, Egg & Cheese Sandwich | 7.2g |
| Sausage | 7.3g |
| Bacon, Egg & Cheese Sandwich | 7.3g |
| Bacon Egg Cheese Biscuit | 7.4g |
| Texas Bacon Patty Melt | 7.6g |
| Pork Chop Dinner (Meat Lovers) | 7.6g |
| Cheesesteak Melt Hashbrown Bowl | 8.0g |
| Two Egg Breakfast | 8.1g |
| Build Your Own Omelet | 8.1g |
| Sausage Egg Cheese Biscuit | 8.2g |
| Country Ham Biscuits (2) | 8.2g |
| Texas Chicken Sausage, Egg & Cheese Melt | 8.3g |
| Cheese N' Eggs | 8.6g |
| Cheese Omelet | 8.6g |
| Chicken and Eggs | 8.9g |
| Sausage Sandwich | 8.9g |
| Double Angus Cheeseburger | 8.9g |
| Kid's 1 Egg Breakfast | 9.0g |
| Sirloin Steak Dinner | 9.0g |
| Chicken Sausage Egg Cheese Biscuit | 9.1g |
| Cheesesteak and Eggs | 9.1g |
| Fiesta Protein Bowl | 9.2g |
| Ham and Cheese Omelet | 9.4g |
| Fiesta Omelet | 9.4g |
| Chicken and Eggs (Meat Lover's) | 9.7g |
| Grilled Biscuit and Gravy | 10.0g |
| Ham Egg & Cheese Grits Bowl | 10.1g |
| Cheesesteak Omelet | 10.4g |
| T-Bone Steak Dinner | 10.4g |
| Bacon Egg & Cheese Grits Bowl | 10.7g |
| Country Ham and Eggs | 10.7g |
| Sausage, Egg & Cheese Sandwich | 10.9g |
| Sausage (3 patties) | 10.9g |
| Ham Egg & Cheese Hashbrown Bowl | 11.4g |
| Sausage & Egg Sandwich | 11.6g |
| Pork Chops and Eggs | 11.7g |
| Texas Sausage, Egg & Cheese Melt | 11.9g |
| Chicken and Waffles | 12.0g |
| Steak and Eggs | 12.2g |
| Chicken Sausage Egg & Cheese Grits Bowl | 12.7g |
| Pork Chops and Eggs (Meat Lover's) | 12.8g |
| Bacon Egg & Cheese Hashbrown Bowl | 13.0g |
| Chicken Sausage Egg & Cheese Hashbrown Bowl | 13.3g |
| All-Star Special | 14.2g |
| Sausage Egg & Cheese Hashbrown Bowl | 14.9g |
| Two Egg With Side Meat | 15.3g |
| Sausage Egg & Cheese Grits Bowl | 15.5g |
| T-Bone and Eggs | 15.5g |
Frequently asked
Does Waffle House use seed oils?
Based on our menu research, Waffle House cooks with: soybean oil. Across the 138 menu items we analyzed, it averages 5.5g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Waffle House cook with?
Our research indicates: Soybean oil margarine (griddle and cooking fat per Waffle House allergen/ingredient disclosure); PUFA fraction 0.55. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Waffle House use beef tallow?
No. Our research indicates Waffle House cooks with soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Waffle House seed oil free?
No. Our research indicates Waffle House cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Waffle House?
Garden Salad is the lowest-PUFA item we analyzed at Waffle House, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Waffle House?
Sausage Egg & Cheese Grits Bowl is the highest-PUFA item we analyzed at Waffle House, at an estimated 15.5g 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
IHOP · Denny's · Cracker Barrel · First Watch · Bob Evans · Perkins Restaurant & Bakery
See where Waffle House 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.