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The Truth About Sweetgreen’s Oils: 5 Essential Facts You Need To Know Before Ordering

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The answer to whether Sweetgreen uses seed oils is nuanced and highly dependent on what you order, but the good news is the company has made a massive, industry-leading shift in its kitchens. As of late 2023, Sweetgreen officially removed seed oils from the cooking process for its core ingredients—including roasted vegetables, proteins, and grains—replacing them with Extra Virgin Olive Oil (EVOO). This change, which was widely praised by health-conscious consumers, made Sweetgreen one of the first major fast-casual chains to adopt a largely seed oil-free approach to its menu.

However, as of the current date, December 21, 2025, the picture is not 100% seed oil-free across the entire menu. While the cooking oil is now high-quality EVOO, certain prepared ingredients and, most notably, many of the salad dressings still contain refined seed oils like sunflower or canola oil. Understanding this distinction is key for customers looking to maximize the nutritional quality of their meal at the popular salad chain.

The Sweetgreen Oil Revolution: From Seed Oils to EVOO

The decision to move away from seed oils was a major strategic move for Sweetgreen, driven by customer demand and a broader cultural conversation about the health implications of highly processed vegetable oils. Co-Founder and CEO Jonathan Neman announced the change, stating the company was committed to redefining fast food by prioritizing real, high-quality ingredients.

The Core Kitchen Shift: What Changed and When

The most significant change occurred in October 2023 when Sweetgreen announced it would switch to using Extra Virgin Olive Oil (EVOO) exclusively for cooking across all its locations. This means that any warm ingredients—such as roasted chicken, steak, sweet potatoes, or grains—are now prepared using EVOO, a monounsaturated fat known for its health benefits and lower inflammatory profile compared to common seed oils.

  • Old Cooking Oil: Previously, Sweetgreen used a blend that contained seed oils, common in the restaurant industry.
  • New Cooking Oil: 100% Extra Virgin Olive Oil (EVOO) for all roasted proteins, vegetables, and grains.
  • The Goal: To offer a menu that is largely free of seed oils, appealing to customers following Paleo, Keto, and other whole-food diets.

This shift was a massive undertaking, affecting over 230 locations nationwide and setting a new standard for the fast-casual dining sector.

The Crucial Seed Oil Exception: Sweetgreen Dressings

While the cooking process is now seed oil-free, the salad dressings are where customers need to be most vigilant. Many of Sweetgreen’s pre-made dressings, sauces, and finishers still rely on seed oils for cost-effectiveness, texture, and stability.

Which Dressings Contain Seed Oils?

A review of ingredient lists, including recent updates, indicates that several popular dressings contain refined vegetable oils, which are classified as seed oils. These may include:

  • Sunflower Oil: This was specifically noted on ingredient lists for most dressings as recently as January 2024.
  • Canola Oil (Expeller Pressed or Organic): Canola oil is a common ingredient in many sauces and dressings.
  • Safflower Oil: Also listed as an ingredient in some of the chain's sauces and finishings.

These seed oils, including canola, sunflower, and safflower oil, are high in polyunsaturated fats (PUFAs) and have been the subject of debate among nutrition experts regarding their potential for oxidation and inflammatory effects when consumed in large quantities. The presence of these oils means that a salad with a standard dressing is not truly "seed oil-free."

The Seed Oil-Free Dressing Alternatives

For customers who want to completely avoid seed oils, Sweetgreen has introduced new dressings that use healthier alternatives, primarily Avocado Oil.

  • Avocado Oil Base: Newer additions to the menu, such as the Red Wine Vinaigrette and the Green Goddess Ranch, are formulated with an avocado oil base. Avocado oil is a monounsaturated fat, similar to EVOO, and is a preferred alternative to seed oils for many health-conscious diners.
  • Simple Olive Oil & Vinegar: The safest, most reliable option is to ask for a simple drizzle of Extra Virgin Olive Oil and a side of balsamic or red wine vinegar, allowing you to control the exact ingredients and amount.

How to Order a Truly Seed Oil-Free Meal at Sweetgreen

Achieving a 100% seed oil-free meal at Sweetgreen is entirely possible by making a few simple modifications to your order. This strategy ensures you benefit from the EVOO-cooked proteins and vegetables while avoiding the seed oils in the dressings.

1. Stick to EVOO-Cooked Ingredients

You can confidently order any of the following items, knowing they are cooked with Extra Virgin Olive Oil:

  • Roasted Chicken or Steak
  • Roasted Sweet Potatoes or Broccoli
  • Warm Grains (Quinoa, Wild Rice)

2. Choose Your Dressing Wisely

This is the most critical step. You have three main options for a seed oil-free or low-seed oil order:

  • The Safest Bet: Ask for a side of Extra Virgin Olive Oil and a separate side of vinegar (balsamic or red wine) to dress your salad yourself.
  • Avocado Oil Dressings: Select a dressing known to be made with an avocado oil base, such as the Red Wine Vinaigrette or Green Goddess Ranch. Always check the most current ingredient list available on the Sweetgreen app or website to confirm.
  • Plain Lemon or Lime Juice: A simple squeeze of fresh lemon or lime juice is a naturally seed oil-free and refreshing dressing alternative.

3. Be Mindful of Prepared Ingredients

While the main proteins and vegetables are safe, be aware of pre-made elements that might contain seed oils. Items like croutons, certain cheeses, or specialty toppings may have been prepared or preserved using seed oils. When in doubt, it is best to check the ingredient list or simply skip the item.

In conclusion, Sweetgreen has made an impressive and commendable move by eliminating seed oils from its cooking process, embracing Extra Virgin Olive Oil and Avocado Oil as its primary fats. This positions the chain as a leader in the fast-casual space for health-conscious diners. However, the presence of sunflower, canola, and safflower oils in many of its classic dressings remains the final hurdle for a completely seed oil-free menu. By asking for EVOO and vinegar or choosing a newer avocado oil-based dressing, customers can easily build a meal that aligns with their dietary preferences and is truly free of refined seed oils.

The Truth About Sweetgreen’s Oils: 5 Essential Facts You Need to Know Before Ordering
does sweet greens use seed oils
does sweet greens use seed oils

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