In-N-Out fries in sunflower oil, about 65% omega-6 linoleic acid and one of the highest of any major chain. The burger itself is another story: the patty and cheese have no added oil, and a protein-style burger with mustard and grilled onions, no spread, is genuinely seed-oil-free. The fries, the bun, and the Spread are the exposure.
The cleanest order
Order this
A hamburger or cheeseburger protein-style (wrapped in lettuce, no bun), no Spread, with mustard, and grilled onions if you want them. Per In-N-Out's nutrition info the patty and cheese carry no added seed oil, the produce is fresh, and the whole grilled onions are cooked in beef fat rather than oil.
Skip this
The fries (sunflower oil), the bun (soybean oil), the Spread (soybean oil mayo base), and the ketchup.
Ask for this
"Protein-style, no spread, add mustard." That removes the bun and the sauce, the two seed oil sources on a standard burger.
What can't be made clean
The fries. They are cooked in sunflower oil with no alternative, Animal Style or not.
What oil In-N-Out uses
In-N-Out uses sunflower oil for their fries. Sunflower oil is extracted from sunflower seeds and is approximately 65% linoleic acid (omega-6) per USDA FoodData Central data. This is higher than soybean oil (54%) and significantly higher than canola oil (21%). From a seed oil perspective, sunflower oil is one of the more concentrated sources of omega-6 polyunsaturated fat.
In-N-Out's ingredient documentation is published on their website. Their approach to food quality, fresh beef, fresh potatoes, no preservatives, is genuinely impressive by fast food standards. The sunflower oil is a specific limitation for diners focused on seed oil reduction.
No seed oil in the ingredient list
- ✓Beef patty Fresh ground beef, never frozen. No added oil in the patty itself per published documentation.
- ✓American cheese Processed cheese with no seed oil listed as primary ingredient.
- ✓Lettuce, tomato, onion No oil. Fresh produce.
- ✓Whole grilled onions Cooked on the griddle in beef fat, not seed oil.
Contains seed oil
- ✗French fries Cooked in sunflower oil (~65% omega-6 linoleic acid).
- ✗Bun Soybean oil listed as an ingredient.
- ✗Spread (house sauce) Mayonnaise base contains soybean oil.
- ✗Ketchup Contains high fructose corn syrup and seed oil derivatives.
Our Pick
EPIC Grass-Fed Beef Tallow
For frying at home without sunflower oil. Tallow is what McDonald's used before 1990, stable at high heat, rich flavor, and none of the omega-6 load of sunflower oil.
Frequently asked questions
Does In-N-Out use seed oils?
Yes. In-N-Out Burger uses sunflower oil for frying their fries. Sunflower oil is a seed oil, it is extracted from sunflower seeds using industrial processing and is very high in omega-6 linoleic acid, at approximately 65% per USDA FoodData Central data. This is higher than canola oil (21%) or even soybean oil (54%).
What oil does In-N-Out fry in?
In-N-Out uses sunflower oil in their fryers. This is documented in their published ingredient and allergen information. Sunflower oil is one of the highest omega-6 oils available and is significantly higher in linoleic acid than canola oil.
Does the In-N-Out burger patty have seed oil?
The In-N-Out beef patty contains fresh beef with no added oil, per their published ingredient information. They also famously do not use preservatives or frozen ingredients. However, the bun and most sauces (Spread, ketchup) contain seed oils.
Is In-N-Out's sunflower oil worse than McDonald's canola oil?
From a seed oil standpoint, yes, sunflower oil is higher in omega-6 linoleic acid (approximately 65%) than canola oil (approximately 21%). However, In-N-Out uses fresh, never-frozen beef with no added preservatives, and their overall ingredient quality is higher than most fast food chains. The oil is the main concern.
What can I order at In-N-Out without seed oil?
The beef patty itself contains no added seed oil per their ingredient documentation. A protein-style burger (wrapped in lettuce instead of a bun) with no sauce eliminates the bun's seed oils and the spread's seed oils. You cannot fully avoid seed oil at In-N-Out since the fries share the fryer with the sunflower oil.
Sources
- In-N-Out -- Nutrition Info -- Primary source: fries ingredient list confirms sunflower oil, seasoning confirms canola oil
- USDA FoodData Central -- Source for fatty acid composition of sunflower oil vs. canola oil
What to keep at home instead
In-N-Out fries in sunflower oil and the spread is a Thousand-Island-style dressing on a soybean-oil base. At home, fry in tallow or avocado oil and rebuild the spread from an avocado-oil mayo.
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