Which Wich Seed Oil Report Card
Based on our menu research, Which Wich cooks with: Soybean oil (mayo, Italian dressing); canola oil blend in some dressings. Across the 98 menu items we analyzed, it averages 5.2g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
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Safest Orders at Which Wich
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 |
|---|---|
| BBQ | 0.0g |
| Buffalo | 0.0g |
| Tzatziki | 0.2g |
| Steak (7") | 0.5g |
| Pesto | 0.5g |
What to Avoid at Which Wich
| Item | PUFA |
|---|---|
| Egg Salad (7") | 51.9g |
| Krab Salad (7") | 16.8g |
| Tuna Salad Wich (regular) | 16.2g |
| Tuna Salad (7") | 16.2g |
| Tuna Melt (7") | 15.2g |
Every Which Wich item, ranked
All 98 items we have for Which Wich, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| BBQ | 0.0g |
| Buffalo | 0.0g |
| Tzatziki | 0.2g |
| Roast Beef Kidswich | 0.5g |
| Steak (7") | 0.5g |
| Pesto | 0.5g |
| Kids Grilled Cheese | 0.8g |
| Phillywich - Philly Cheesesteak (7") | 1.0g |
| Turkey Kidswich | 1.0g |
| Cheese Pizzawich (Kids) | 1.0g |
| Chicken Parm (7") | 1.2g |
| Buffalo Chicken | 1.3g |
| Buffalo Chicken (7") | 1.3g |
| Ham Wich (regular) | 1.5g |
| Roast Beef Wich (regular) | 1.5g |
| Ham (7") | 1.5g |
| Roast Beef (7") | 1.5g |
| Ham Kidswich | 1.5g |
| French Dip (7") | 1.5g |
| Chicken (7") | 1.6g |
| Courtney's Cookie | 1.6g |
| Tomato & Avocado (7") | 1.6g |
| Triple Cheese Please (7") | 1.6g |
| Hummus | 1.8g |
| Gyrowich (7") | 1.9g |
| Shake (Vanilla) | 1.9g |
| Shake (Chocolate) | 1.9g |
| Shake (Strawberry) | 1.9g |
| Turkey Wich (regular) | 2.0g |
| Turkey (7") | 2.0g |
| Turkeywich (7") | 2.0g |
| 1000 Island | 2.0g |
| Shake (Banana) | 2.0g |
| Ham (10.5") | 2.3g |
| Veggies and Egg Sandwich | 2.3g |
| Turkey (10.5") | 2.5g |
| Cuban (7") | 2.5g |
| Chips | 3.0g |
| Roast Beef (10.5") | 3.0g |
| Courtney's Cake | 3.0g |
| Ham and Egg Sandwich | 3.0g |
| Garden Party (7") | 3.0g |
| Ranch | 3.0g |
| Steak and Egg Sandwich | 3.1g |
| Breakfast Wich - Egg & Cheese | 3.3g |
| Cheese and Egg Sandwich | 3.3g |
| Spicy Mayo | 3.5g |
| Turkey Club (7") | 3.6g |
| Brownie | 4.0g |
| Hummus (7") | 4.0g |
| Sausage and Egg Sandwich | 4.0g |
| Superfood Wich (7") | 4.0g |
| Green Eggs and Ham Sandwich | 4.0g |
| Bac-Hammon (7") | 4.0g |
| Caprese (7") | 4.4g |
| Black Bean Patty (7") | 4.6g |
| Wicked Wich (regular) | 5.0g |
| Veggie Wich (regular) | 5.0g |
| The Wicked (7") | 5.0g |
| Bahn Mi (7") | 5.0g |
| Chicken Pesto (7") | 5.0g |
| Corned Beef (7") | 5.0g |
| Thank You Turkey (7") | 5.0g |
| BBQ Pork (7") | 5.0g |
| PB&J Kidswich | 5.1g |
| Pepperoni Pizzawich (7") | 5.2g |
| Shake (Courtney's Cookies) | 5.3g |
| Mayo | 5.5g |
| Bacon and Egg Sandwich | 5.7g |
| BBQ Chicken Wich (regular) | 6.0g |
| Reuben (7") | 6.0g |
| Muffuletta (7") | 6.0g |
| Grinder (7") | 6.3g |
| Turkey Vibewich (7") | 6.6g |
| Chicken Tender Wich (regular) | 7.0g |
| Meatball Wich (regular) | 7.4g |
| Meatball Hero (7") | 7.4g |
| The Wicked (10.5") | 7.4g |
| Fries | 8.0g |
| BLT Wich (regular) | 8.2g |
| BLT (7") | 8.2g |
| Italian Beef (7") | 8.8g |
| Italian Wich (regular) | 9.0g |
| Turkey Bacon Ranch (7") | 9.4g |
| The Wicked (14") | 9.9g |
| Shake (Oreo) | 10.8g |
| Land & Sea (7") | 11.4g |
| Elviswich (7") | 12.4g |
| Cali Roll (7") | 12.6g |
| Chicken Salad Wich (regular) | 12.7g |
| Chicken Salad (7") | 12.7g |
| Cheeseburgerwich (7") | 13.2g |
| Tuna Melt (7") | 15.2g |
| Tuna Salad Wich (regular) | 16.2g |
| Tuna Salad (7") | 16.2g |
| Krab Salad (7") | 16.8g |
| Egg Salad (7") | 51.9g |
Frequently asked
Does Which Wich use seed oils?
Based on our menu research, Which Wich cooks with: Soybean oil (mayo, Italian dressing); canola oil blend in some dressings. Across the 98 menu items we analyzed, it averages 5.2g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Which Wich cook with?
Our research indicates: Soybean oil (mayo, Italian dressing); canola oil blend in some dressings. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Which Wich use beef tallow?
No. Our research indicates Which Wich cooks with Soybean oil (mayo, Italian dressing); canola oil blend in some dressings, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Which Wich seed oil free?
No. Our research indicates Which Wich cooks with Soybean oil (mayo, Italian dressing); canola oil blend in some dressings, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Which Wich?
BBQ is the lowest-PUFA item we analyzed at Which Wich, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Which Wich?
Egg Salad (7") is the highest-PUFA item we analyzed at Which Wich, at an estimated 51.9g 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 Which Wich 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.