Whole Foods Market Seed Oil Report Card
Based on our menu research, Whole Foods Market cooks with: Expeller-pressed canola oil in the kitchens and fryers, by Whole Foods Market's own older statement, with soybean, sunflower, safflower, palm and olive oils also named in many current dishes. The chain's article "Canola Oil at Whole Foods Market" (May 23, 2014, updated 2/23/15) says "We only use non-GMO, expeller pressed canola oil in all of our in-house Prepared Foods" (wholefoodsmarket.com, read 2026-10-21). Its current product pages agree for the wings, "Fried Chicken Wings (chicken wings, expeller pressed canola oil, salt)", but its own ingredient statements also name soybean oil (chicken, tuna and egg salads, the breading on chicken bites and strips), sunflower and safflower oil (soups, empanadas, breakfast wraps), palm oil (quiche and pot pie crusts, cake shortening) and olive oil (grilled chicken and salmon, sweet potatoes) (wholefoodsmarket.com product pages, read 2026-10-21). The hot bar, BBQ hot bar, salad bar, bakery hot bar, pizza slice and soup bar pages print no ingredients, so the oil in those dishes is not disclosed and our figures for them are estimated.. Across the 169 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 Whole Foods Market
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: Oven Roasted Turkey Breast + Dill Pickle Chicken Salad + Turkey & Cheese Sandwich + Classic Rotisserie Chicken (Chilled) + Cranberry Goat Cheese Flatbread + Kikka Avocado Roll (Small) + Old School Vegetable Soup + Garlic Herb Sweet Potato Wedges + Broccoli & Cheddar Quiche + Double Chocolate Chip Cookie (Mini), 12.4g total
| Item | PUFA |
|---|---|
| Old School Vegetable Soup | 0.0g |
| Mom's Chicken Soup | 0.3g |
| Nana's Chicken Noodle Soup | 0.3g |
| Thai-Inspired Chicken Soup | 0.3g |
| Garlic Herb Sweet Potato Wedges | 0.4g |
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Build my orderWhat to Avoid at Whole Foods Market
| Item | PUFA |
|---|---|
| Field Greens with Goat Cheese Salad | 29.8g |
| Turkey Bacon Club Sandwich | 29.8g |
| Grilled Chicken Caesar Wrap | 22.5g |
| BBQ Hot Bar (1 lb plate) | 20.2g |
| Greek Salad | 19.2g |
Every Whole Foods Market item, ranked
All 169 items we have for Whole Foods Market, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Old School Vegetable Soup | 0.0g |
| Double Chocolate Chip Cookie (Mini) | 0.2g |
| Mom's Chicken Soup | 0.3g |
| Nana's Chicken Noodle Soup | 0.3g |
| Thai-Inspired Chicken Soup | 0.3g |
| Garlic Herb Sweet Potato Wedges | 0.4g |
| Chocolate Chip Cookie (Mini) | 0.4g |
| Oatmeal Raisin Cookie (Large) | 0.4g |
| Oatmeal Raisin Cookie (Mini) | 0.4g |
| Snickerdoodle Cookie (Mini) | 0.4g |
| Oven Roasted Turkey Breast | 0.5g |
| Salt & Pepper Roast Beef | 0.5g |
| Red Lentil Dal & Spinach Soup | 0.5g |
| Chicken & Rice Soup | 0.5g |
| Creamy Mashed Potatoes | 0.5g |
| Garlic and Herb Sweet Potatoes | 0.5g |
| Snickerdoodle Cookie (Large) | 0.5g |
| Tres Leches Cake (Family Cake Slice) | 0.5g |
| Corn and Shrimp Chowder | 0.6g |
| Tomato Parmesan Soup | 0.6g |
| Tortellini, Kale & Parmesan Soup | 0.6g |
| Apple Brown Butter Cookie (Mini) | 0.6g |
| Double Chocolate Chip Cookie (Large) | 0.6g |
| Carne Asada Skirt Steak | 0.7g |
| Herb Turkey Breast | 0.7g |
| Creamy Yukon Gold Mashed Potatoes | 0.8g |
| Hot Guacamole | 0.8g |
| Paleo Grilled Chicken Breast | 0.9g |
| Mild Guacamole | 0.9g |
| Mild Guacamole with No Tomato | 0.9g |
| Chocolate Chip Cookie (Large) | 0.9g |
| Raspberry Oat Bar | 0.9g |
| Macaroni and Cheese | 1.0g |
| Dill Pickle Chicken Salad | 1.0g |
| Classic Rotisserie Chicken (Chilled) | 1.0g |
| Sea Salt & Cracked Pepper Green Beans | 1.0g |
| Deviled Eggs | 1.0g |
| Hard Boiled Egg | 1.0g |
| Brown Butter Chocolate Chunk Cookie (Mini) | 1.0g |
| Butter Croissant | 1.0g |
| Chicken Pot Pie (Small) | 1.0g |
| Turkey & Wild Rice Soup | 1.1g |
| Mini Beef Meatballs with Marinara | 1.2g |
| Double Cheddar Broccoli Soup | 1.2g |
| Italian Wedding Soup | 1.2g |
| Chicken Lemon Artichoke Soup | 1.2g |
| Chicken Teriyaki Dumplings | 1.2g |
| Tres Leches Cake (Square Slice) | 1.2g |
| Chicken Scallopini | 1.3g |
| Pulled Rotisserie Chicken | 1.3g |
| Mushroom Barley Soup | 1.4g |
| Tiramisu Square | 1.4g |
| Paleo Grilled Salmon | 1.5g |
| Turkey & Cheese Sandwich | 1.6g |
| Salted Caramel Brownie | 1.6g |
| Black Bean Chili with Quinoa | 1.7g |
| Greek Yogurt Mousse Cake (Slice) | 1.7g |
| Shrimp & Andouille Sausage Gumbo | 1.8g |
| Apple Brown Butter Cookie (Large) | 1.8g |
| Brown Butter Chocolate Chunk Cookie (Large) | 1.9g |
| Almond Crispy Cookie | 1.9g |
| Lemon Rosemary Chicken Breast | 2.0g |
| Grilled Ginger Scallion Chicken Breast | 2.0g |
| Crackling Cauliflower | 2.0g |
| Kikka Avocado Roll (Small) | 2.1g |
| Broccoli & Cheddar Quiche | 2.1g |
| Lemon Herb Chicken Thigh | 2.4g |
| Chicken Tortilla Soup | 2.4g |
| Minestrone Soup | 2.4g |
| Chesapeake Bay Shrimp Salad | 2.6g |
| Boneless Buffalo Chicken Bites | 2.6g |
| Alaskan Philly Roll | 2.7g |
| Genji Salmon Avocado Roll | 2.7g |
| Quiche Lorraine | 2.7g |
| Chipotle Chicken Empanada | 2.8g |
| Tandoori Chicken Breast | 3.0g |
| Paleo Lemon Herb Rotisserie Chicken | 3.0g |
| Kikka Tsunami Combo (Large) | 3.0g |
| Cuban-Inspired Beef Empanada | 3.0g |
| Chocolate Celebration Cake Slice | 3.0g |
| Beef Meatballs Marinara | 3.1g |
| Organic Classic Rotisserie Chicken | 3.1g |
| Greek Tortellini Salad | 3.2g |
| Tuna & Salmon Nigiri Combo with Avocado | 3.3g |
| Boneless Honey Chipotle Chicken Bites | 3.4g |
| Cranberry Orange Couscous Salad | 3.5g |
| Ham & Cheese Sandwich | 3.5g |
| Cranberry Goat Cheese Flatbread | 3.5g |
| California Roll | 3.5g |
| Vegetable Roll | 3.5g |
| Falafel with Zesty Tahini | 3.5g |
| Soup Bar Soup (Medium, 16 oz) | 3.5g |
| BLT Sandwich | 3.7g |
| New England Clam Chowder | 3.8g |
| Vanilla Celebration Cake Slice | 4.0g |
| Spinach Feta Orzo Salad | 4.1g |
| Hummus & Veggie Sandwich | 4.1g |
| Five Cheese Flatbread | 4.1g |
| Hot Honey Brussels Sprouts | 4.1g |
| Roasted Veggie Hummus Sandwich | 4.1g |
| Brussels & Kale Slaw | 4.2g |
| Classic Coleslaw | 4.2g |
| Curry Chicken Salad | 4.2g |
| Sesame Cucumber Noodles | 4.2g |
| Mediterranean Chicken Sandwich | 4.6g |
| BBQ Chicken Wings | 4.6g |
| Genji Crunchy California Roll | 4.6g |
| Spicy Tuna Avocado Roll | 4.6g |
| Chili Lime Sweet Potatoes | 4.6g |
| Chicken Bites with Ranch Dressing | 4.7g |
| Brown Sugar Apple Caramel Crumble Pie (Slice) | 4.8g |
| Classic Beef Chili | 4.9g |
| Mushroom Pizza with Truffle Sauce | 5.1g |
| Smoked Mozzarella Pasta Salad | 5.2g |
| Zucchini Rapini Pizza | 5.3g |
| Chicken Quesadilla | 5.5g |
| Broccoli Crunch with Bacon | 5.5g |
| Potato, Egg & Cheese Breakfast Wrap | 5.6g |
| Classic Chicken Salad Sandwich | 5.8g |
| All Salmon Nigiri and Roll Combo | 5.8g |
| Genji Spicy Shrimp Tempura Crunch Roll | 5.8g |
| Buffalo Chicken Wings | 5.9g |
| Chicken Strips | 6.0g |
| Greek Family Salad | 6.2g |
| Turkey Chorizo Breakfast Wrap | 6.3g |
| Bakery Hot Bar Item | 6.3g |
| Southwest Quinoa Salad | 6.4g |
| Bacon, Egg & Cheese Breakfast Wrap | 6.5g |
| Classic Tuna Salad Sandwich | 6.6g |
| Edamame | 6.6g |
| Tomato Cucumber & Feta Salad | 6.7g |
| Pepperoni Sausage Flatbread | 6.7g |
| Pizza Slice | 6.7g |
| Barbecue Chicken Flatbread | 6.7g |
| Snack Break Cheese & Crackers | 7.0g |
| Soup Bar Soup (Large, 32 oz) | 7.0g |
| Cranberry Apple Tuna Salad | 7.2g |
| Mediterranean Tuna Salad | 7.2g |
| Kikka Spicy Salmon Avocado Roll | 7.3g |
| Genji Shrimp Tempura Kabuki Roll | 7.5g |
| Classic Tuna Salad | 7.8g |
| Red Bliss Potato Salad | 7.8g |
| Egg Salad Sandwich | 7.8g |
| Classic Chicken Salad | 7.9g |
| Classic Egg Salad | 8.7g |
| Bistro Ham Sandwich | 9.1g |
| Rustic Italian Sandwich | 9.1g |
| Sonoma Chicken Salad | 9.4g |
| Chipotle Chicken Ranch Sandwich | 9.5g |
| Chicken Curry Salad Wrap | 9.6g |
| Turkey Caprese Wrap | 10.0g |
| Classic Macaroni Salad | 10.2g |
| Family Salad | 10.4g |
| Snack Break Sonoma Chicken | 11.0g |
| Truffle Roast Beef & Provolone Wrap | 12.5g |
| Death By Chocolate Cake Slice | 12.5g |
| General Tso Chicken | 12.8g |
| Tuna Cranberry Apple Salad Wrap | 13.8g |
| Falafel Wrap | 13.9g |
| Chocolate Chip Muffin | 14.4g |
| Field Greens & Goat Cheese Family Salad | 15.2g |
| Sonoma Chicken Salad Wrap | 15.4g |
| Hot Bar (1 lb plate) | 15.4g |
| Salad Bar (1 lb box) | 16.2g |
| Greek Salad | 19.2g |
| BBQ Hot Bar (1 lb plate) | 20.2g |
| Grilled Chicken Caesar Wrap | 22.5g |
| Field Greens with Goat Cheese Salad | 29.8g |
| Turkey Bacon Club Sandwich | 29.8g |
Frequently asked
Does Whole Foods Market use seed oils?
Based on our menu research, Whole Foods Market cooks with: Expeller-pressed canola oil in the kitchens and fryers, by Whole Foods Market's own older statement, with soybean, sunflower, safflower, palm and olive oils also named in many current dishes. The chain's article "Canola Oil at Whole Foods Market" (May 23, 2014, updated 2/23/15) says "We only use non-GMO, expeller pressed canola oil in all of our in-house Prepared Foods" (wholefoodsmarket.com, read 2026-10-21). Its current product pages agree for the wings, "Fried Chicken Wings (chicken wings, expeller pressed canola oil, salt)", but its own ingredient statements also name soybean oil (chicken, tuna and egg salads, the breading on chicken bites and strips), sunflower and safflower oil (soups, empanadas, breakfast wraps), palm oil (quiche and pot pie crusts, cake shortening) and olive oil (grilled chicken and salmon, sweet potatoes) (wholefoodsmarket.com product pages, read 2026-10-21). The hot bar, BBQ hot bar, salad bar, bakery hot bar, pizza slice and soup bar pages print no ingredients, so the oil in those dishes is not disclosed and our figures for them are estimated.. Across the 169 menu items we analyzed, it averages 4.7g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Whole Foods Market cook with?
Our research indicates: Expeller-pressed canola oil in the kitchens and fryers, by Whole Foods Market's own older statement, with soybean, sunflower, safflower, palm and olive oils also named in many current dishes. The chain's article "Canola Oil at Whole Foods Market" (May 23, 2014, updated 2/23/15) says "We only use non-GMO, expeller pressed canola oil in all of our in-house Prepared Foods" (wholefoodsmarket.com, read 2026-10-21). Its current product pages agree for the wings, "Fried Chicken Wings (chicken wings, expeller pressed canola oil, salt)", but its own ingredient statements also name soybean oil (chicken, tuna and egg salads, the breading on chicken bites and strips), sunflower and safflower oil (soups, empanadas, breakfast wraps), palm oil (quiche and pot pie crusts, cake shortening) and olive oil (grilled chicken and salmon, sweet potatoes) (wholefoodsmarket.com product pages, read 2026-10-21). The hot bar, BBQ hot bar, salad bar, bakery hot bar, pizza slice and soup bar pages print no ingredients, so the oil in those dishes is not disclosed and our figures for them are estimated.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Whole Foods Market use beef tallow?
No. Our research indicates Whole Foods Market cooks with Expeller-pressed canola oil in the kitchens and fryers, by Whole Foods Market's own older statement, with soybean, sunflower, safflower, palm and olive oils also named in many current dishes. The chain's article "Canola Oil at Whole Foods Market" (May 23, 2014, updated 2/23/15) says "We only use non-GMO, expeller pressed canola oil in all of our in-house Prepared Foods" (wholefoodsmarket.com, read 2026-10-21). Its current product pages agree for the wings, "Fried Chicken Wings (chicken wings, expeller pressed canola oil, salt)", but its own ingredient statements also name soybean oil (chicken, tuna and egg salads, the breading on chicken bites and strips), sunflower and safflower oil (soups, empanadas, breakfast wraps), palm oil (quiche and pot pie crusts, cake shortening) and olive oil (grilled chicken and salmon, sweet potatoes) (wholefoodsmarket.com product pages, read 2026-10-21). The hot bar, BBQ hot bar, salad bar, bakery hot bar, pizza slice and soup bar pages print no ingredients, so the oil in those dishes is not disclosed and our figures for them are estimated., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Whole Foods Market seed oil free?
No. Our research indicates Whole Foods Market cooks with Expeller-pressed canola oil in the kitchens and fryers, by Whole Foods Market's own older statement, with soybean, sunflower, safflower, palm and olive oils also named in many current dishes. The chain's article "Canola Oil at Whole Foods Market" (May 23, 2014, updated 2/23/15) says "We only use non-GMO, expeller pressed canola oil in all of our in-house Prepared Foods" (wholefoodsmarket.com, read 2026-10-21). Its current product pages agree for the wings, "Fried Chicken Wings (chicken wings, expeller pressed canola oil, salt)", but its own ingredient statements also name soybean oil (chicken, tuna and egg salads, the breading on chicken bites and strips), sunflower and safflower oil (soups, empanadas, breakfast wraps), palm oil (quiche and pot pie crusts, cake shortening) and olive oil (grilled chicken and salmon, sweet potatoes) (wholefoodsmarket.com product pages, read 2026-10-21). The hot bar, BBQ hot bar, salad bar, bakery hot bar, pizza slice and soup bar pages print no ingredients, so the oil in those dishes is not disclosed and our figures for them are estimated., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Whole Foods Market?
Old School Vegetable Soup is the lowest-PUFA item we analyzed at Whole Foods Market, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Whole Foods Market?
Field Greens with Goat Cheese Salad is the highest-PUFA item we analyzed at Whole Foods Market, at an estimated 29.8g 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 Whole Foods Market 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.