Buffalo Wild Wings is a popular chicken wing restaurant chain that also serves a variety of side dishes like french fries. Many customers wonder what type of oil Buffalo Wild Wings uses to fry their fries and whether it’s a healthy option. This article will investigate what oil Buffalo Wild Wings fries are fried in and provide a nutritional comparison to other common frying oils.
What Oil Does Buffalo Wild Wings Use to Fry Fries?
According to Buffalo Wild Wings’ website, their french fries are fried in a blend of canola oil and soybean oil. Most restaurants use one or a blend of vegetable oils to fry french fries and other foods because vegetable oils have high smoke points, meaning they can withstand high frying temperatures without burning.
Canola oil and soybean oil are two of the more common vegetable oils used in commercial frying. Here’s an overview of each:
Canola Oil
Canola oil comes from the seeds of the canola plant, which is a cultivated variety of rapeseed. It has relatively high levels of monounsaturated and polyunsaturated fats and a high smoke point of 400°F.
Compared to other vegetable oils, canola oil has less saturated fat. It also contains omega-3 fatty acids and vitamin E, making it one of the healthier oils for frying food.
Soybean Oil
Soybean oil is extracted from soybeans and is another vegetable oil with properties that make it suitable for frying. It has high amounts of polyunsaturated and monounsaturated fats with a smoke point of 450°F.
Soybean oil contains essential fatty acids and vitamin E. However, it does contain more saturated fat than canola oil. Soybean oil is also highly processed and often made from genetically modified soybeans, which some people try to avoid.
By using a blend of canola and soybean oil, Buffalo Wild Wings creates a neutral-flavored oil that can withstand the high heat of frying. The blend also balances some of the pros and cons of each individual oil.
How Unhealthy is Buffalo Wild Wings Fry Oil?
Deep frying foods inevitably adds more fat, calories, and negative health effects compared to other cooking methods. However, Buffalo Wild Wings’ fry oil blend is on the healthier end for frying.
Here’s how Buffalo Wild Wings’ fry oil compares nutritionally to other common frying oils:
Saturated Fat
| Oil | Saturated Fat per 100g |
|---|---|
| Canola Oil | 7g |
| Soybean Oil | 15g |
| Vegetable Oil (blend) | 25g |
| Palm Oil | 49g |
| Lard | 39g |
| Butter | 51g |
Saturated fat raises LDL (bad) cholesterol levels in the blood, increasing risk of heart disease. Palm oil, lard, and butter have high amounts of saturated fat and are the unhealthiest choices for frying. Canola oil is one of the lower saturated fat options. Soybean oil has moderately high saturated fat for a vegetable oil, but slightly less than generic “vegetable oil” blends. Overall, Buffalo Wild Wings’ canola/soybean blend is a healthier choice than oils with higher saturated fats.
Trans Fats
Trans fats are the unhealthiest type of fat and are created by heating and processing vegetable oils. Fortunately, Buffalo Wild Wings uses a trans fat-free fryer oil. Many restaurants have eliminated trans fats due to rising health concerns.
Omega-6 to Omega-3 Ratio
Both canola and soybean oils have very high amounts of omega-6 fatty acids compared to omega-3s. Omega-6s are pro-inflammatory while omega-3s are anti-inflammatory. A diet with a balanced ratio between the two is optimal for reducing inflammation and chronic disease risk. The typical Western diet contains a much higher ratio of omega-6s to omega-3s than ideal. Using high omega-6 oils like canola and soybean contributes to this imbalance.
High Oleic Oils
Newer “high oleic” varieties of canola and soybean oils are engineered to have more monounsaturated oleic fatty acids and fewer polyunsaturated fatty acids. This makes them more stable for frying with a longer shelf life. Some restaurants use high oleic oils and market them as a “healthier” choice, though the higher oleic acid content doesn’t necessarily make them more nutritious than regular canola and soybean oils. Buffalo Wild Wings does not specify using high oleic oil on its website.
Are Buffalo Wild Wings Fries Gluten Free?
Buffalo Wild Wings fries are not gluten-free and contain traces of wheat in the fry oil. According to their website allergen information, the fries are fried in oil that also fries menu items containing wheat. Even though the potatoes themselves are gluten-free, cross contact occurs through the shared fry oil.
Other Factors that Make Buffalo Wild Wings Fries Unhealthy
Aside from concerns about the type of frying oil, there are a few other factors that add to the unhealthiness of Buffalo Wild Wings’ fries:
- Double-frying – Many restaurants double-fry french fries, cooking them once at a lower temperature then again at a higher temperature for a crispy exterior. This adds more oil and calories compared to baking.
- Salt – Buffalo Wild Wings seasons their fries with salt, adding a large amount of sodium.
- Portion size – A regular order of fries contains over 500 calories and 30 grams of fat.
Healthiest Way to Order Buffalo Wild Wings Fries
To make Buffalo Wild Wings fries as healthy as possible:
- Order a small size fry to reduce calories, fat, and sodium.
- Request light salt or no salt added.
- Opt for a side salad instead to avoid the extra oil from frying.
- Share your fries – splitting a regular order can cut the calories in half.
- Dip fries in low-fat ranch dressing or buffalo sauce instead of heavy dressings like blue cheese.
While baked potatoes would be healthier, fries in moderation don’t have to be off limits if ordering mindfully.
Healthier Frying Oils
While Buffalo Wild Wings selects a relatively healthy oil for deep frying, some alternative oils provide greater benefits:
Olive Oil
Olive oil is high in monounsaturated fats and contains beneficial plant compounds. However, its low smoke point makes it unsuitable for deep frying. Using a blended oil with a small amount of olive oil is an option.
Avocado Oil
With its high smoke point and monounsaturated fatty acids, avocado oil is one of the best oils for deep frying. It does have a mild flavor that could impact the taste of fried foods.
Coconut Oil
Coconut oil is a saturated fat, but over 90% comes from medium chain triglycerides that may be metabolized differently than other saturated fats. Unrefined virgin coconut oil has a coconut flavor unsuitable for frying french fries.
Peanut Oil
Peanut oil has a high smoke point and is low in saturated fat. It provides some monounsaturated fat and vitamin E. The nutty flavor makes it a good choice for frying foods like french fries.
Sunflower Oil
Sunflower oil contains high amounts of vitamin E and monounsaturated fat. It has a light flavor that won’t overwhelm fried foods. Look for high oleic sunflower oil which is more heat stable.
Palm Olein Oil
Made from only the liquid part of palm oil, palm olein oil is lower in saturated fat than regular palm oil. It has a high smoke point and neutral flavor good for frying.
Healthiest Frying Cooking Methods
Air frying and baking are healthier alternatives to deep frying with oil. Air fryers use hot air and a small amount of oil to crisp foods with up to 80% less fat than deep frying. Oven-baked fries won’t have quite the same texture but also slash the fat and calories.
Conclusion
Buffalo Wild Wings fries their french fries in a blend of canola oil and soybean oil. While not the healthiest frying option, it’s lower in saturated fat than palm, lard, or partially hydrogenated oils high in trans fats used by some restaurants. Ordering fries in smaller portions with light salt and dipping sauces is the healthiest approach. For the greatest benefits, choose baked potato options or side salads instead of fries when dining at Buffalo Wild Wings.