Bye-Bye Seed Oils: The Best Snacks for Guilt-Free Munching

4 days ago 7

Shop smarter with our certified list of seed oil-free snacks!

hand holding pink post it with heart

Snacking shouldn’t come at the cost of your health. But the truth is, most packaged snacks today are drenched in inflammatory seed oils, quietly wreaking havoc on our hormones, digestion, and energy.

If you’ve ever felt frustrated trying to decode what’s actually clean, you’re not alone. That’s why I put together this huge certified guide: to help you snack smarter, with zero seed oils, and keep the convenience in the kitchen.

Best of all, I picked snacks made by companies who take other ingredients seriously, so rest assured, they’re ethically sourced and healthy for you beyond just limiting seed oils.


But First—What Are Seed Oils?

seed oil being pumped into clear bottles

Seed oils are ultra-processed industrial oils extracted from seeds. They’re usually heated, bleached, deodorized, and treated with chemical solvents to become shelf-stable, making them cheap for manufacturers but harmful to our bodies. These oils are high in unstable omega-6 fats, which can oxidize easily and trigger inflammation, hormonal imbalance, and even metabolic dysfunction when consumed regularly.

These are the major seed oils to avoid:


  • 🛑 Canola oil (aka rapeseed oil)
  • 🛑 Corn oil
  • 🛑 Cottonseed oil
  • 🛑 Grapeseed oil
  • 🛑 Margarine (typically a hydrogenated seed oil blend) 
  • 🛑 Rice bran oil
  • 🛑 Safflower oil
  • 🛑 Soybean oil
  • 🛑 Sunflower oil
  • 🛑 Vegetable oil

Sneaky name & variants also used to disguise seed oils on labels:


  • 🛑 Blended vegetable oil
  • 🛑 Cold-pressed… [any of the above seed oils 👆🏼]
  • 🛑 Expeller-pressed… [any of the above seed oils 👆🏼]
  • 🛑 High-oleic sunflower/safflower oil (more stable, but still a seed oil)
  • 🛑 Refined… [any of the above seed oils 👆🏼]
  • 🛑 Shortening (often hydrogenated soybean or cottonseed oil)

Not seed oils, but still harmful:


  • 🛑 Palm oil or palm kernel oil is not a seed oil but is often highly refined and linked to gut issues.
  • 🛑 Hydrogenated oils or partially hydrogenated oils are trans fats and extremely toxic and known to damage the heart, brain, and cellular function. While these aren’t seed oils, they’re often used alongside them or indicate ultra-processed food.

Here’s a list of seed oils that are safe, nourishing, not inflammatory, and are minimally processed:

open coconut with wooden spoon in bowl with oil

Here are the safest oils to look for on labels:


  • ✅ Avocado oil (Look for “cold-pressed” to avoid industrial versions)
  • ✅ Beef Tallow, Lard, or Duck Fat
  • ✅ Butter (From grass-fed milk)
  • ✅ Coconut oil (Virgin or Cold-Pressed)
  • ✅ Extra-virgin olive oil (Look for “cold-pressed” or “first press”)
  • ✅ Ghee (From grass-fed milk)

⚠️ These oils can be safe if they’re from trusted sources & unrefined:


  • Red Palm Oil
  • MCT Oil (usually from coconut; check processing)

Shop our top picks for no seed oil snacks:


✅ Chips & Crackers:

hand holding a bag of masa chips on beach


Bars 

row of jacobs protein bars in box on counter


✅ Hearty & salty

chomps beef sticks from thrive market in hand


✅ Granola & Nuts

bearclaw kitchen nutty morning granola bars on kitchen counter


✅ Cookies, Granola, & Sweets:

hand holding hu chocolate bar


Have seed oil free snacks for kids or you love? Share them below so we can add them to our list! 


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