Oliver's Real Food Australia Seed Oil Report Card
Based on our menu research, Oliver's Real Food Australia cooks with: olive oil and canola oil in dressings and hot dishes; brand positions itself as free of deep-fried food (baked, not fried). Across the 27 menu items we analyzed, it averages 1.9g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Oliver's Real Food Australia
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: Chicken & Quinoa Salad Bowl + Flat White, 3.0g total
| Item | PUFA |
|---|---|
| Fruit Salad Cup | 0.0g |
| Flat White | 0.0g |
| Chia Pudding | 1.0g |
| Banana Bread | 1.0g |
| Pumpkin & Lentil Soup | 2.0g |
What to Avoid at Oliver's Real Food Australia
| Item | PUFA |
|---|---|
| Thai Chicken Salad | 4.0g |
| Falafel Wrap | 4.0g |
| Baked Salmon with Greens | 4.0g |
| Vegetable Lasagne | 3.0g |
| Brown Rice & Grilled Vegetable Bowl | 3.0g |
Every Oliver's Real Food Australia item, ranked
All 27 items we have for Oliver's Real Food Australia, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Kombucha | 0.0g |
| Fruit Salad Cup | 0.0g |
| Fresh Orange Juice | 0.0g |
| Green Smoothie | 0.0g |
| Latte | 0.0g |
| Mango Smoothie | 0.0g |
| Flat White | 0.0g |
| Cappuccino | 0.0g |
| Chia Pudding | 1.0g |
| Banana Bread | 1.0g |
| Pumpkin & Lentil Soup | 2.0g |
| Bircher Muesli | 2.0g |
| Choc Chip Cookie (House-Made) | 2.0g |
| Minestrone Soup | 2.0g |
| House-Made Muesli Bar | 2.0g |
| Vegetable Lasagne | 3.0g |
| Brown Rice & Grilled Vegetable Bowl | 3.0g |
| Chicken & Quinoa Salad Bowl | 3.0g |
| Poached Egg & Avocado on Rye | 3.0g |
| Turkish Bread Chicken Sandwich | 3.0g |
| Superfood Salad Bowl | 3.0g |
| Moroccan Chickpea Salad | 3.0g |
| Grilled Chicken Wrap | 3.0g |
| Beef & Vegetable Pie | 3.0g |
| Thai Chicken Salad | 4.0g |
| Falafel Wrap | 4.0g |
| Baked Salmon with Greens | 4.0g |
Frequently asked
Does Oliver's Real Food Australia use seed oils?
Based on our menu research, Oliver's Real Food Australia cooks with: olive oil and canola oil in dressings and hot dishes; brand positions itself as free of deep-fried food (baked, not fried). Across the 27 menu items we analyzed, it averages 1.9g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Oliver's Real Food Australia cook with?
Our research indicates: olive oil and canola oil in dressings and hot dishes; brand positions itself as free of deep-fried food (baked, not fried). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Oliver's Real Food Australia use beef tallow?
No. Our research indicates Oliver's Real Food Australia cooks with olive oil and canola oil in dressings and hot dishes; brand positions itself as free of deep-fried food (baked, not fried), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Oliver's Real Food Australia seed oil free?
No. Our research indicates Oliver's Real Food Australia cooks with olive oil and canola oil in dressings and hot dishes; brand positions itself as free of deep-fried food (baked, not fried), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Oliver's Real Food Australia?
Fruit Salad Cup is the lowest-PUFA item we analyzed at Oliver's Real Food Australia, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Oliver's Real Food Australia?
Thai Chicken Salad is the highest-PUFA item we analyzed at Oliver's Real Food Australia, at an estimated 4.0g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
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See where Oliver's Real Food Australia lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.