Oliver's Real Food Australia Seed Oil Report Card
Based on our menu research, Oliver's Real Food Australia cooks with: olive and canola oil. Across the 78 menu items we analyzed, it averages 2.9g 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 |
|---|---|
| Berry Coconut Yoghurt Cup | 0.6g |
| Crumpets | 0.8g |
| Moroccan Vegetable Pocket | 1.6g |
| Ham, Cheese & Tomato Sandwich | 1.8g |
| House-Made Muesli Bar | 2.0g |
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Build my orderWhat to Avoid at Oliver's Real Food Australia
| Item | PUFA |
|---|---|
| Pesto Pasta Salad | 10.1g |
| Beef Burger | 8.3g |
| Carrot & Walnut Cake | 7.9g |
| Egg & Bacon Roll | 7.5g |
| Mexican Chicken Bowl | 6.9g |
Every Oliver's Real Food Australia item, ranked
All 78 items we have for Oliver's Real Food Australia, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Cappuccino | 0.0g |
| Flat White | 0.0g |
| Latte | 0.0g |
| Juice Orange Cold Pressed | 0.0g |
| Jiva Kombucha Pomegranate | 0.0g |
| Jiva Kombucha Ginger | 0.0g |
| Jiva Kombucha Mango Passion | 0.0g |
| Steamed Green Beans | 0.0g |
| Fruit Salad | 0.2g |
| Green Dream Alkalising Smoothie | 0.2g |
| Antioxidant Berry Smoothie | 0.2g |
| Mango Passion Smoothie | 0.3g |
| Banana Honey Smoothie | 0.3g |
| Hash Browns | 0.3g |
| Berry Blend Smoothie | 0.4g |
| Chocolate Bliss Smoothie | 0.4g |
| Berry Coconut Yoghurt Cup | 0.6g |
| Crumpets | 0.8g |
| Caramel Milkshake | 1.1g |
| Vanilla Milkshake | 1.1g |
| Chocolate Milkshake | 1.1g |
| Moroccan Vegetable Pocket | 1.6g |
| Ham, Cheese & Tomato Sandwich | 1.8g |
| Pumpkin & Coconut Soup | 1.9g |
| Pumpkin & Lentil Soup | 2.0g |
| Minestrone Soup | 2.0g |
| House-Made Muesli Bar | 2.0g |
| Choc Chip Cookie (House-Made) | 2.0g |
| Chocolate Chia Pudding | 2.0g |
| Passionfruit Coconut Yoghurt Cup | 2.0g |
| Egg Pot | 2.0g |
| Banana Chia Pudding | 2.1g |
| Avocado on Sourdough | 2.3g |
| Berry Morning Mix | 2.4g |
| Bircher Muesli Pot | 2.6g |
| Chocolate & Hazelnut Brownie | 2.7g |
| Chicken & Quinoa Salad Bowl | 3.0g |
| Superfood Salad Bowl | 3.0g |
| Moroccan Chickpea Salad | 3.0g |
| Grilled Chicken Wrap | 3.0g |
| Turkish Bread Chicken Sandwich | 3.0g |
| Vegetable Lasagne | 3.0g |
| Beef & Vegetable Pie | 3.0g |
| Brown Rice & Grilled Vegetable Bowl | 3.0g |
| Poached Egg & Avocado on Rye | 3.0g |
| Veggie Sticks with Beetroot Hummus | 3.0g |
| Moroccan Vegetable Bowl | 3.1g |
| Goji Antioxidant Protein Bar | 3.2g |
| Blueberry Antioxidant Protein Bar | 3.2g |
| Macadamia Energy Ball | 3.2g |
| Apple & Cinnamon Muffin | 3.3g |
| Very Berry Energy Ball | 3.3g |
| Cranberry & Almond Cookie | 3.3g |
| Blueberry & Lemon Muffin | 3.4g |
| Baked Potato Chips | 3.6g |
| Raspberry & Coconut Muffin | 3.6g |
| Thai Chicken Salad | 4.0g |
| Falafel Wrap | 4.0g |
| Baked Salmon with Greens | 4.0g |
| Banana Bread | 4.3g |
| Veggie Patch Salad | 4.4g |
| Sweet Potato Chips | 4.6g |
| Egg & Haloumi Wrap | 4.6g |
| Oli Burger | 4.7g |
| Hash Brown & Avocado Breakfast Roll | 4.8g |
| Mexican Chicken Pocket | 4.9g |
| Classic Breakfast Pocket | 5.1g |
| Veggie Sticks with Hummus | 5.2g |
| Chicken & Mayo Sandwich | 5.3g |
| Date & Walnut Cookie | 5.5g |
| Egg & Lettuce Sandwich | 5.9g |
| Haloumi Nourish Bowl | 6.2g |
| Mexican Chicken Bowl | 6.9g |
| Butter Chicken Curry | 6.9g |
| Egg & Bacon Roll | 7.5g |
| Carrot & Walnut Cake | 7.9g |
| Beef Burger | 8.3g |
| Pesto Pasta Salad | 10.1g |
Frequently asked
Does Oliver's Real Food Australia use seed oils?
Based on our menu research, Oliver's Real Food Australia cooks with: olive and canola oil. Across the 78 menu items we analyzed, it averages 2.9g 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 and canola oil, 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 and canola oil, 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?
Ham, Cheese & Tomato Sandwich is the lowest-PUFA item we analyzed at Oliver's Real Food Australia, at an estimated 1.8g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Oliver's Real Food Australia?
Pesto Pasta Salad is the highest-PUFA item we analyzed at Oliver's Real Food Australia, at an estimated 10.1g 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.