What oil does True Food Kitchen fry in?
True Food Kitchen fries in avocado and olive oil.
In detail: Avocado and olive oil (fries and chicken are air-fried in avocado oil, not deep-fried); True Food Kitchen went 100% seed-oil-free chainwide in February 2025 across all 46 locations, having cooked exclusively in avocado and olive oil since 2022.
Ordering at True Food Kitchen? Build your meal in the app and see its seed oil total before you pay.
Build my orderTrue Food Kitchen at a glance
| Fry oil (US) | Avocado and olive oil |
| Seed oils | No |
| Beef tallow | No |
| Peanut oil | No |
| Seed oil grade | B (5.4 g average per item, 172 items) |
| Is it a seed oil? | Avocado oil: No · Olive oil: No |
The 5 cleanest things to order at True Food Kitchen
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 |
|---|---|
| Roasted Butternut Squash Soup (Bowl) | 0.1g |
| Spicy Panang Curry Bowl | 1.0g |
| Margherita Pizza (No Gluten) | 1.0g |
| Spaghetti Squash Casserole | 1.1g |
| Tuscan Kale Salad (side) | 1.4g |
Lower PUFA is cleaner. These are estimates from published nutrition data and disclosed oils; preparation varies by location.
Build your True Food Kitchen 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 orderHow True Food Kitchen has changed its frying oil
On February 4, 2025 True Food Kitchen said it had finished the job and was fully seed oil free across all 46 restaurants in 18 states. Every one of its 100 plus menu items now uses only avocado and olive oil. Source
On November 30, 2023 True Food Kitchen said it had taken seed oils out of its cooking and would use only avocado and olive oil. It named canola, corn, sunflower, safflower and peanut oil as the ones it dropped. Source
True Food Kitchen decided in 2022 to cook with avocado oil and olive oil only, and got seed oils out of about 98 percent of the menu. The company shared this timeline in its later 2025 announcement, so the month is not documented. Source
Every documented oil switch across the industry lives on the Oil History timeline.
Why the frying oil matters
Most fast-food chains fry in seed oils like soybean, canola, corn, or a blend of them, which are high in polyunsaturated fat (PUFA). A handful still use beef tallow or other stable fats, which are far lower in PUFA. The oil a kitchen fries in is the single biggest driver of how much seed oil ends up on your plate. See the full breakdown on the True Food Kitchen report card, or where it lands on the Seed Oil Index. See which chains fry in real fats on Tallow Watch.
Frequently asked
What oil does True Food Kitchen fry in?
True Food Kitchen fries in avocado and olive oil. In detail: Avocado and olive oil (fries and chicken are air-fried in avocado oil, not deep-fried); True Food Kitchen went 100% seed-oil-free chainwide in February 2025 across all 46 locations, having cooked exclusively in avocado and olive oil since 2022.
Does True Food Kitchen use seed oils?
Not in the fryer: True Food Kitchen fries in avocado and olive oil. Check the grams for each item.
Does True Food Kitchen use beef tallow?
No. True Food Kitchen fries in avocado and olive oil, not beef tallow.
Does True Food Kitchen use peanut oil?
Not that we can find. True Food Kitchen fries in avocado and olive oil. If you have a peanut allergy, ask the restaurant directly, because oils and suppliers can vary by location.
What is the lowest seed oil order at True Food Kitchen?
Roasted Butternut Squash Soup (Bowl) (0.1 g of polyunsaturated fat). Next: Spicy Panang Curry Bowl (1.0 g) and Margherita Pizza (No Gluten) (1.0 g).
Which True Food Kitchen item has the most seed oil?
Rancher's Hash, at about 49.0 g of polyunsaturated fat as listed.