Arby's is famous for its roast beef sandwiches and curly fries, but if you are watching your seed oil intake, is it a safe place to eat? The good news is that Arby's actually offers more seed oil-free options than many fast food chains, though you still need to know what to avoid. Here is what Seed Oil Scout found after reviewing their full ingredient list.

Does Arby's Use Seed Oils?

Yes, Arby's uses seed oils in many menu items, particularly fried foods, most dressings, and certain buns. However, unlike many fast food chains, a safe meal is definitely possible with the right choices. Seed Oil Scout gives Arby's a 2.5 out of 5 rating, which is above average for fast food. The key is knowing which breads, meats, and sauces are clean.

What Oils Does Arby's Cook With?

Here is a breakdown of where seed oils appear (and do not appear) at Arby's:

Fried items: All fried foods (curly fries, potato cakes, mozzarella sticks, chicken tenders, fish fillets) are cooked in seed oil. Avoid anything from the fryer.

Meats: Most of Arby's meats are seed oil-free, including their signature roast beef, corned beef, brisket, ham, and steak. The exceptions are turkey, chicken, and eggs, which contain seed oils in their preparation or marinades.

Breads: This is where it gets interesting. Most Arby's buns contain seed oils, but a few are safe. The star-cut bun, harvest wheat bun, and hearty grain wrap use palm oil instead of seed oils. The croissant is made with butter. All other breads should be avoided.

Cheeses: All cheeses are seed oil-free, with one important exception: the liquid cheddar sauce (used on the Beef 'n Cheddar) contains seed oils. Stick to sliced cheeses.

Sauces and dressings: Most sauces at Arby's contain seed oils. The safe options are limited to BBQ sauces and ketchup. All salad dressings contain seed oils.

Desserts: Cookies are the only seed oil-free dessert option. Turnovers and other baked items contain seed oils.

What Can You Order at Arby's to Avoid Seed Oils?

Arby's is actually one of the more customizable fast food chains for seed oil avoidance. Here is a simple game plan:

1. Pick a safe meat: Roast beef, corned beef, brisket, ham, or steak. Avoid turkey, chicken, and eggs.
2. Pick a safe bread: Star-cut bun, harvest wheat bun, hearty grain wrap, or croissant.
3. Add safe toppings: Any cheese (except liquid cheddar), all vegetables (except crispy onions), BBQ sauce or ketchup.
4. Skip the fries and all fried sides.
5. Drinks and shakes are all safe.

A classic roast beef sandwich on a star-cut bun with BBQ sauce, lettuce, and tomato is a fully seed oil-free meal. That is rare for fast food.

For more ordering strategies, check out our guide on how to avoid seed oils at restaurants.

How Does Arby's Compare to Other Fast Food Chains?

At 2.5 out of 5, Arby's scores better than most burger-focused chains. Five Guys (1/5) and In-N-Out (1.5/5) have fewer options for avoiding seed oils because their fries and buns are all problematic. Arby's stands out because it offers multiple safe bread options and a wide variety of clean meats.

Compared to chains like Chipotle (which scores higher due to using rice bran oil and offering bowls), Arby's is still limited by its fried sides and sauce selection. But if you are looking for a traditional fast food sandwich without seed oils, Arby's is one of your better bets. For more on healthier cooking fats, read about whether beef tallow is a healthy alternative.

The Bottom Line

Arby's earns a 2.5 out of 5 on the Seed Oil Scout scale. With safe bread options, clean roast beef, and a few compliant sauces, you can build a genuinely seed oil-free meal here without going bunless. Just avoid the fryer, skip the liquid cheddar, and steer clear of turkey and chicken. Download Seed Oil Scout to check the full ingredient breakdown before your next visit.