Waffle House Seed Oil Report Card
Based on our menu research, Waffle House cooks with: Soybean oil margarine (griddle and cooking fat per Waffle House allergen/ingredient disclosure); PUFA fraction 0.55. Across the 73 menu items we analyzed, it averages 6.3g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
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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 |
|---|---|
| Teamonade | 0.0g |
| City Ham | 0.9g |
| Grits (plain) | 1.2g |
| Peanut Butter Chip Waffle | 1.4g |
| Grilled Chicken Sandwich | 1.8g |
What to Avoid at Waffle House
| Item | PUFA |
|---|---|
| Sausage Egg & Cheese Grits Bowl | 15.5g |
| Two Egg With Side Meat | 15.3g |
| Sausage Egg & Cheese Hashbrown Bowl | 14.9g |
| All-Star Special | 14.2g |
| Bacon Egg & Cheese Hashbrown Bowl | 13.0g |
Every Waffle House item, ranked
All 73 items we have for Waffle House, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Dark Roast Coffee | 0.0g |
| Classic Roast Coffee | 0.0g |
| Alice's Iced Tea | 0.0g |
| Fountain Drink | 0.0g |
| Decaf Coffee | 0.0g |
| Teamonade | 0.0g |
| Dairy Pure Milk | 0.3g |
| Chocolate Milk | 0.5g |
| City Ham | 0.9g |
| Grits (plain) | 1.2g |
| Toast (2pc) | 1.2g |
| Hash Browns (plain) | 1.4g |
| Peanut Butter Chip Waffle | 1.4g |
| Grilled Chicken Sandwich | 1.8g |
| Triple Chocolate Pie | 1.8g |
| Chicken Biscuit | 2.1g |
| Scattered Smothered Covered Hash Browns | 2.4g |
| Hashbrowns with Topping | 2.4g |
| Classic Waffle | 2.4g |
| Bacon (3 slices) | 2.5g |
| Country Ham | 2.7g |
| Chocolate Chip Waffle | 2.8g |
| Sausage Patty | 3.6g |
| Grilled Cheese Sandwich | 3.6g |
| City Ham Biscuit | 3.8g |
| Blueberry Waffle | 4.0g |
| Chicken Dinner | 4.2g |
| Texas Grilled Chicken Melt | 4.3g |
| Angus Hamburger | 5.0g |
| Southern Pecan Pie | 5.1g |
| 2 Eggs (any style) | 5.3g |
| Texas Cheesesteak Melt | 5.5g |
| Country Ham Dinner | 5.6g |
| Texas Angus Patty Melt | 5.6g |
| Pecan Waffle | 5.8g |
| Hashbrowns All the Way | 5.9g |
| Pork Chop Dinner | 6.6g |
| Texas Egg & Cheese Melt | 6.7g |
| Kids Waffle with Bacon or Sausage | 6.7g |
| Chicken Melt Hashbrown Bowl | 6.8g |
| T-Bone Steak | 7.1g |
| Delmonico Dinner | 7.1g |
| Sausage | 7.3g |
| Bacon Egg Cheese Biscuit | 7.4g |
| Texas Bacon Patty Melt | 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 |
| Cheese N' Eggs | 8.6g |
| Cheese Omelet | 8.6g |
| Chicken and Eggs | 8.9g |
| Kid's 1 Egg Breakfast | 9.0g |
| Ham and Cheese Omelet | 9.4g |
| Fiesta Omelet | 9.4g |
| 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 |
| Sausage, Egg & Cheese Sandwich | 10.9g |
| Ham Egg & Cheese Hashbrown Bowl | 11.4g |
| 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 |
| Bacon Egg & Cheese Hashbrown Bowl | 13.0g |
| 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 |
Frequently asked
Does Waffle House use seed oils?
Based on our menu research, Waffle House cooks with: Soybean oil margarine (griddle and cooking fat per Waffle House allergen/ingredient disclosure); PUFA fraction 0.55. Across the 73 menu items we analyzed, it averages 6.3g estimated PUFA per item, earning a seed-oil grade of C (High 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 margarine (griddle and cooking fat per Waffle House allergen/ingredient disclosure); PUFA fraction 0.55, 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 margarine (griddle and cooking fat per Waffle House allergen/ingredient disclosure); PUFA fraction 0.55, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Waffle House?
Teamonade 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.