What Oil Does Shake Shack Use? (And How to Avoid Seed Oils)

Shake Shack has built a reputation as a premium fast-casual burger chain, positioning itself above typical fast food with promises of quality ingredients and elevated menu items. But when you dig into their cooking practices, you'll find they're still relying heavily on the same inflammatory seed oils that plague the rest of the industry.

For health-conscious diners trying to avoid polyunsaturated fatty acids (PUFAs) and the oxidative stress that comes with consuming heated seed oils, navigating Shake Shack's menu requires careful attention. Let's break down exactly what oils they use and how you can make better choices.

What Oil Does Shake Shack Actually Use?

According to Shake Shack's allergen and ingredient information, they primarily use soybean oil for their deep fryers and cooking operations. This is one of the most common industrial seed oils, high in omega-6 fatty acids and prone to oxidation when heated to high temperatures.

Their proprietary ShackSauce, which comes standard on many burgers, contains soybean oil as a primary ingredient. The same goes for their herb mayo and other condiments. Even items you might not suspect, like their potato buns, contain soybean oil baked right into the bread.

Some locations may use canola oil blends for certain cooking applications, but soybean oil remains the dominant cooking fat across their kitchens. This puts Shake Shack squarely in line with other major chains when it comes to seed oil usage, despite their premium positioning.

How Shake Shack Cooks Their Food

Understanding Shake Shack's cooking methods helps explain why seed oils are so prevalent throughout their menu:

Flat-Top Griddle: Burgers are cooked on a flat-top griddle, which is typically seasoned and maintained with soybean oil. While the patties themselves don't have oil added directly, they're cooking on a surface that's been treated with seed oils.

Deep Fryers: All fried items (fries, chicken, onion rings) are cooked in dedicated fryers filled with soybean oil heated to approximately 350°F. At these temperatures, the polyunsaturated fats in soybean oil undergo significant oxidation, creating harmful compounds.

Buns and Breads: Their signature potato buns are manufactured with soybean oil as an ingredient, meaning you're getting seed oils even before any cooking takes place.

Sauces and Spreads: Nearly all condiments and special sauces use soybean oil as an emulsifier and primary fat source.

Seed Oil Breakdown by Menu Item

Here's a detailed look at seed oil content across popular Shake Shack menu items:

High Seed Oil Content:

• Crinkle-cut fries (deep fried in soybean oil)
• Chicken sandwiches (breaded and fried in soybean oil)
• Chick'n Bites (deep fried)
• Any burger with ShackSauce
• Onion rings
• All items served on potato buns

Moderate Seed Oil Content:

• Plain burgers (cooked on oiled griddle)
• Hot dogs (griddle contact)
• Grilled cheese (butter blend may contain oils)

Lower Seed Oil Content:

• Lettuce-wrapped burgers (no bun)
• Plain grilled chicken (if available)
• Side salads without dressing

What to Order to Avoid Seed Oils at Shake Shack

While completely avoiding seed oils at Shake Shack is challenging, you can significantly reduce your exposure with these ordering strategies:

Best Options:

• Order burgers wrapped in lettuce instead of on a bun
• Skip all sauces and condiments (ask for mustard only, which is typically seed oil-free)
• Avoid all fried items completely
• Request no butter on grilled items (their butter blend may contain oils)
• Choose a side salad instead of fries, but skip the dressing

Customization Tips:

• Ask for burgers to be cooked without additional oil on the griddle (though residual oil will still be present)
• Request fresh lettuce cups for wrapping
• Bring your own condiments if you're serious about avoiding seed oils
• Consider ordering just the patties as a bowl with fresh vegetables

Items to Always Avoid:

• Anything from the fryer
• All chicken sandwiches and bites
• Shakes and concretes (may contain emulsifiers with seed oils)
• Any specialty sandwiches with proprietary sauces

How Shake Shack Compares (SOS Rating)

Seed Oil Scout rates Shake Shack a 2.3/5 for seed oil avoidance. This puts them in the "Use Caution" category, meaning while it's possible to find lower seed oil options, it requires significant menu modifications and vigilance.

Compared to other burger chains:

• Better than: McDonald's (1.8/5), Burger King (1.5/5)
• Similar to: Five Guys (2.4/5), Wendy's (2.2/5)
• Worse than: In-N-Out (3.1/5), Chipotle (3.4/5)

The rating reflects Shake Shack's heavy reliance on soybean oil across their menu, with limited options for customization compared to some competitors. Their premium branding doesn't translate to better oil choices.

The Bottom Line

Despite Shake Shack's upscale positioning and focus on "quality ingredients," they're still deeply entrenched in seed oil usage. From their fryers filled with soybean oil to their signature sauces and even their buns, avoiding these inflammatory oils requires careful navigation and significant menu modifications.

The good news is that with proper ordering strategies, you can still enjoy a meal at Shake Shack while minimizing seed oil exposure. Stick to lettuce-wrapped burgers without sauce, skip anything fried, and remember that even small reductions in seed oil consumption can benefit your health.

For those serious about tracking seed oils across all restaurant chains, the Seed Oil Scout app provides instant ratings and customized recommendations for thousands of restaurants. You can scan menus, get alerts about hidden seed oils, and find the safest options at any chain.

Want to see how other burger chains compare? Check out our analysis of what oil Five Guys uses or discover why In-N-Out scores better for seed oil avoidance.