Wings Over Seed Oil Report Card
Based on our menu research, Wings Over cooks with: soybean and canola oil. Across the 96 menu items we analyzed, it averages 17.7g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Wings Over fry in? The full answer
Eating at Wings Over soon? Build your order in the app and see its seed oil total before you pay.
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Safest Orders at Wings Over
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: Grilled Tenders (3 pc) + Celery Sticks + 20 oz. Dasani Water, 1.6g total
| Item | PUFA |
|---|---|
| Grilled Tenders (3 pc) | 1.6g |
| Grilled Tenders (4 pc) | 2.1g |
| Garden Salad | 3.0g |
| Grilled Tenders (6 pc) | 3.1g |
| Toasted Bun | 4.8g |
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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 Wings Over
| Item | PUFA |
|---|---|
| Ranch 5-Pack | 112.2g |
| 50 Wings | 97.3g |
| Blue Cheese 5-Pack | 82.9g |
| 60 Boneless Wings | 57.0g |
| 40 Tenders | 57.0g |
Every Wings Over item, ranked
All 96 items we have for Wings Over, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Celery Sticks | 0.0g |
| Diet Coke 2 Liter | 0.0g |
| 20 oz. Sprite | 0.0g |
| 20 oz. Dasani Water | 0.0g |
| 20 oz. Diet Coke | 0.0g |
| Coke 2 Liter | 0.0g |
| Sprite 2 Liter | 0.0g |
| 20 oz. Coke | 0.0g |
| 20 oz. Mountain Berry Powerade | 0.0g |
| Lemonade 2 Liter | 0.0g |
| 20 oz. Barq's Root Beer | 0.0g |
| 20 oz. Coke Zero | 0.0g |
| 18.5 oz. Gold Peak Sweetened Black Tea | 0.0g |
| 20 oz. Fanta Orange | 0.0g |
| 20 oz. Dr. Pepper | 0.0g |
| 20 oz. Lemonade | 0.0g |
| 20 oz. Cherry Coke | 0.0g |
| 18.5 oz. Gold Peak Lemon Tea | 0.0g |
| Extra Sauce | 1.0g |
| Grilled Tenders (3 pc) | 1.6g |
| Grilled Tenders (4 pc) | 2.1g |
| Mac & Cheese | 3.0g |
| Garden Salad | 3.0g |
| Grilled Tenders (6 pc) | 3.1g |
| Chocolate Chunk Cookie | 4.1g |
| Toasted Bun | 4.8g |
| Coleslaw | 5.0g |
| Caesar Salad | 5.0g |
| Cheese Fries (regular) | 5.0g |
| 5 Boneless Wings | 5.5g |
| Mayo | 5.5g |
| Boneless Wings (6 pc) | 6.0g |
| Classic Chicken Wrap (Grilled Chicken) | 6.0g |
| Crispy Tenders (3 pc) | 6.5g |
| Fries (crinkle cut, regular) | 6.5g |
| Waffle Fries | 7.0g |
| Garlic Parm Tots | 7.0g |
| Classic Chicken Wrap | 8.0g |
| Loaded Tender Sandwich | 8.8g |
| 4 Tenders | 9.0g |
| Loaded Fries (regular) | 9.0g |
| 2 Tender Sandwich (Grilled Chicken) | 9.9g |
| Seasoned Fries | 10.0g |
| Fries (crinkle cut, large) | 10.0g |
| Loaded Fries (large) | 10.8g |
| Onion Rings | 11.0g |
| 10 Boneless Wings | 11.0g |
| 6 Wings | 11.4g |
| Cheese Fries (large) | 11.7g |
| Boneless Wings (12 pc) | 12.0g |
| Chicken Caesar Salad | 13.0g |
| 6 Tenders | 13.5g |
| 2 Tender Sandwich | 14.0g |
| 6 Classic Wing Pack (with side) | 16.0g |
| 6 Boneless Wing Pack (with side) | 16.0g |
| 8 Wings | 16.3g |
| Blue Cheese Dip | 16.7g |
| Blue Cheese | 16.7g |
| Crispy Tenders (5 pc) | 18.0g |
| 3 Tender Pack (with side) | 18.0g |
| 8 Tenders | 18.0g |
| 8 Classic Wing Pack (with side) | 19.0g |
| Bone-In Wings (12 pc) | 20.0g |
| 9 Boneless Wing Pack (with side) | 20.0g |
| 4 Tender Pack (with side) | 20.0g |
| 2 Tender Sandwich Pack (with side) | 20.0g |
| 10 Wings | 20.2g |
| 5-Pack Cookies | 20.3g |
| Classic Chicken Wrap Pack (with side) | 21.0g |
| 10 Classic Wing Pack (with side) | 22.0g |
| 12 Boneless Wing Pack (with side) | 22.0g |
| Ranch Dip | 22.2g |
| Ranch | 22.2g |
| 6 Tender Pack (with large side) | 24.0g |
| 24 Boneless Wings | 25.0g |
| Honey Mustard | 27.2g |
| 14 Wings | 27.7g |
| 14 Classic Wing Group Pack (with large side) | 28.0g |
| Caesar Dressing | 29.4g |
| Bone-In Wings (18 pc) | 30.0g |
| 8 Tender Group Pack (with large side) | 30.0g |
| 15 Tenders | 33.5g |
| 24 Boneless Wing Pack (with large side) | 36.0g |
| Chicken Caesar Wrap | 36.1g |
| 24 Classic Wing Group Pack (with large side) | 38.0g |
| 20 Wings | 38.1g |
| 30 Boneless Wing Pack (with large side) | 42.0g |
| 30 Pc - Tailgate Bundle | 46.0g |
| 16 Tender Group Pack (with large side) | 48.0g |
| Family Bundle (4 Tenders, 20 Boneless Wings, 2 dips) | 48.0g |
| 60 Boneless Wings | 57.0g |
| 40 Tenders | 57.0g |
| 50 Pc - Tailgate Bundle | 57.0g |
| Blue Cheese 5-Pack | 82.9g |
| 50 Wings | 97.3g |
| Ranch 5-Pack | 112.2g |
Frequently asked
Does Wings Over use seed oils?
Based on our menu research, Wings Over cooks with: soybean and canola oil. Across the 96 menu items we analyzed, it averages 17.7g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Wings Over cook with?
Our research indicates: Soybean/canola blend (deep-fry); soybean-based mayo in sauces and dressings. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Wings Over use beef tallow?
No. Our research indicates Wings Over cooks with soybean and canola oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Wings Over seed oil free?
No. Our research indicates Wings Over cooks with soybean and canola oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Wings Over?
Grilled Tenders (3 pc) is the lowest-PUFA item we analyzed at Wings Over, at an estimated 1.6g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Wings Over?
Ranch 5-Pack is the highest-PUFA item we analyzed at Wings Over, at an estimated 112.2g 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 Wings Over 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.