You might be surprised by the very large list of foods containing seed oils (34%of US packaged foods contain them); they are a major component to our modern food supply. And if you’re already trying to limit your intake, you may have realized how difficult it is to parse out the ingredients you don’t want in your food. 

Spotting seed oil or any other lab-created ingredient requires careful label reading or if you don’t want to read the equivalent of a novel every time you go to the store, using a food scanner app that can identify ingredients for you.

We suggest using accurate food scanners because seed oils and ingredients classified as potentially harmful are often present in items you might not expect, and sometimes have multiple names to describe them. Here are some common food categories where you'll find seed oils most in our food supply.

1. Processed Snacks

Many popular processed snacks, such as potato chips, crackers, and various packaged baked goods, frequently contain seed oils. Manufacturers use them to achieve desirable textures, enhance flavor, and prolong the shelf life of these products. A quick glance at the ingredients list on the back will often reveal soybean oil, sunflower oil, or canola oil. 

Even seemingly healthier options, like some sweet potato chips, can be made with seed oils. If you're looking for alternatives, check for brands that use olive oil or avocado oil, perhaps like sea salt sweet potato chips cooked in a better-for-you oil. Even if the marketing is telling you it’s healthy, always check the label to be sure of the oil choice.

2. Salad Dressings

Commercially prepared salad dressings are another significant source of seed oils. Many store-bought varieties, including ranch, Caesar, Italian, and various vinaigrettes, use soybean oil or canola oil as their primary base. These oils help emulsify the dressing and contribute to a smooth texture, but they also increase your seed oil consumption.

Don’t let eating a healthy salad go in vain! Creating your own salad dressings at home using olive oil, avocado oil, or flaxseed oil (for cold applications) is a simple way to control ingredients. Or if you don’t have time, you can use a food scanner app like WISEcode to automatically parse out unhealthy seed oils, as well as preservatives and added sugars often found in bottled dressings.

3. Baked Goods

Commercially produced baked goods, such as cookies, bread, cakes, muffins, pies, and pastries, often rely on seed oils. They help keep products moist, improve their crumb structure, and extend their freshness. The fat content from these oils contributes to the overall texture and mouthfeel we’ve all come to know and love.

If you enjoy baking, substituting butter, coconut oil, or even fruit purees like applesauce can be effective ways to avoid seed oils in your homemade treats. If you’re a snacker, reading labels on packaged frostings, fillings, and snacks in general is important as well.

4. Fried Foods

Foods that are deep-fried, such as french fries, fried chicken, doughnuts, and many restaurant appetizers, are typically cooked in seed oils. Common seed oils like corn, soybean, and canola oil have high smoke points, making them ideal for the high temperatures required for deep frying. 

If you don’t eat out often, this also applies to many frozen meals and convenience foods designed to be crisped in the oven or microwave. Limiting consumption of these processed food items is a key step for those looking to reduce seed oil intake. 

5. Margarine and Spreads

Margarine and various butter-substitute spreads are predominantly made from vegetable oils, including blends of common seed oils. Historically, many of these products underwent hydrogenation, which could create trans fats, a type of unsaturated fat known for its adverse health effects. While many manufacturers have reformulated to reduce or eliminate trans fats, the base oils are still often seed oils high in omega-6 fatty acids.

These spreads were often marketed as a heart-healthy alternative to butter due to it’s high saturated fat content. However, the debate continues regarding whether these highly processed spreads are genuinely a better option than traditional fats when consumed in moderation.

6. Other Common Sources

Seed oils are also found in a variety of other packaged foods. Coffee creamers frequently use seed oils as emulsifiers for a creamy texture, while canned soups and sauces may contain them to improve mouthfeel and stability.

Mayonnaise is traditionally an emulsion of oil and egg yolks, and most commercial mayonnaise uses soybean oil, canola oil, or a blend of vegetable oils. Even some brands of ice cream, particularly lower-fat or budget varieties, use seed oils. Sadly, you have to always be vigilant when checking labels on processed foods. But now there are tools to help you stay vigilant without much effort. 

Brands to pay attention to:

Frequent use of seed oil: 

• PepsiCo (Frito-Lay)

• Kraft Heinz (salad dressings)

• Nestle USA (Lean Cuisine)

• General Mills (Betty Crocker)

• Conagra Brands (Healthy Choice)

Limited or no use of seed oil: 

• Primal Kitchen

• Siete Foods

• Applegate

• Good & Gather (Target private label)

• Vita Coco

One last note about seed oils and ingredient labels

Ingredients are listed by weight, so if a seed oil appears near the beginning of the list, that food contains a substantial amount of it. Another way to quickly spot potential seed oil foods is by spotting packaged foods marketed as “healthy” or “natural”. Just because a seed is natural, doesn’t mean the extraction process for its oil is. 

Instead of keep all of these rules in your head and reading thousands of ingredient labels to ensure you and your family are eating the ingredients you want, try using WISEcode on your phone. Quick scans on your everyday foods can help you quickly take control of your health and lifestyle.