Oporto Australia Seed Oil Report Card
Based on our menu research, Oporto Australia cooks with: vegetable oil blend and cottonseed oil (estimated). Across the 84 menu items we analyzed, it averages 7.4g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
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Safest Orders at Oporto 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: Vegan Bowl + Bottled Water, 1.9g total
| Item | PUFA |
|---|---|
| Portuguese Salad (Single) | 0.1g |
| Vegan Bowl | 1.9g |
| Bacon & Egg Burger | 3.0g |
| Chicken Rappsnacker | 3.1g |
| Grilled Chicken Tenders | 3.2g |
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Build my orderWhat to Avoid at Oporto Australia
| Item | PUFA |
|---|---|
| Crispy Wings with O Sauce (10 Pieces) | 30.8g |
| Crunchy Wings BBQ (10 Pieces) | 22.6g |
| Chilli Cheese Chips | 17.2g |
| Bondi Burger (Triple Fillet) | 16.8g |
| Bondi Burger (Double Fillet) | 15.6g |
Every Oporto Australia item, ranked
All 84 items we have for Oporto Australia, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Coca-Cola | 0.0g |
| Diet Coke | 0.0g |
| Sprite | 0.0g |
| Bottled Water | 0.0g |
| Portuguese Salad (Single) | 0.1g |
| Grilled Corn (Single) | 0.8g |
| Crunchy Slaw (Single) | 1.3g |
| Chocolate Mousse | 1.5g |
| Spicy Rice (Single) | 1.5g |
| Vegan Bowl | 1.9g |
| Prego Dipping Sauce | 1.9g |
| Lemon & Herb Dipping Sauce | 1.9g |
| Churros (5 Pieces) | 2.2g |
| Crunchy Slaw (Share) | 2.3g |
| Spicy Rice (Share) | 3.0g |
| Bacon & Egg Burger | 3.0g |
| Chicken Rappsnacker | 3.1g |
| Grilled Chicken Tenders | 3.2g |
| Cookies and White Chocolate Loaded Churros (5 Pieces) | 3.2g |
| Flame Grilled Chicken (Quarter) | 3.4g |
| Salted Caramel Cheesecake | 3.5g |
| Crispy Chicken Strips (3 Pieces) | 3.6g |
| Bola de Berlim (1 Piece) | 3.7g |
| Extremo Picante Dipping Sauce | 4.0g |
| Chips (Regular) | 4.3g |
| Red Jalapeno Bites | 4.7g |
| Jalapeno Poppers (6 Pieces) | 4.9g |
| Halloumi & Avo Bowl | 5.0g |
| Edamame & Kale Salad | 5.0g |
| Original Chilli Dipping Sauce | 5.0g |
| Vegan Burger | 5.1g |
| Cookies and White Chocolate Loaded Churros (8 Pieces) | 5.1g |
| Hash Brown | 5.2g |
| Chicken Rappa | 5.2g |
| O Sauce Rappsnacker | 5.3g |
| Crispy Chicken Strips (5 Pieces) | 5.4g |
| Chips (Large) | 5.6g |
| Spicy Bolas (Regular) | 5.9g |
| Bondi Bowl | 6.0g |
| Oporto Big Breakfast | 6.0g |
| Mayonnaise | 6.4g |
| Chicken Salad Bowl | 6.4g |
| Pulled Chicken Bowl | 6.5g |
| Garlic Dip | 6.6g |
| Churros (8 Pieces) | 6.6g |
| Flame Grilled Chicken (Half) | 6.7g |
| Crunchy Wings BBQ (3 Pieces) | 6.8g |
| Pita & Garlic Dip | 6.9g |
| Loaded Garlic Rappa | 7.0g |
| Spicy Bolas (Large) | 7.3g |
| Oprego Burger (Single Fillet) | 7.7g |
| Jalapeno Poppers (10 Pieces) | 8.2g |
| Halloumi & Chicken Rappa | 8.4g |
| O Burger (Single Fillet) | 8.9g |
| Breakfast Bowl | 9.0g |
| Crispy Chicken Strips (8 Pieces) | 9.2g |
| Veggie Burger | 9.5g |
| BBQ Pulled Chicken Loaded Chips | 9.7g |
| Crispy Wings | 10.0g |
| O Sauce & Prego Pulled Chicken Loaded Chips | 10.0g |
| Oprego Burger (Double Fillet) | 10.2g |
| Bondi Rappa | 10.3g |
| Crispy Wings with O Sauce (3 Pieces) | 10.3g |
| Vegan Rappa | 10.7g |
| Fresh Pulled Chicken Roll | 10.8g |
| Chicken & Cheese Burger | 11.2g |
| Crunchy Wings BBQ (5 Pieces) | 11.3g |
| Oprego Burger (Triple Fillet) | 11.4g |
| O Burger (Double Fillet) | 11.6g |
| Otropo Burger (Single Fillet) | 12.0g |
| Bondi Burger (Single Fillet) | 12.8g |
| O Burger (Triple Fillet) | 12.9g |
| Halloumi & Chicken Burger | 13.0g |
| Otropo Burger (Double Fillet) | 13.3g |
| Chilli Pulled Chicken Loaded Chips | 13.5g |
| Flame Grilled Chicken (Whole) | 13.5g |
| Chicken BLT Burger | 13.7g |
| Otropo Burger (Triple Fillet) | 14.5g |
| Crispy Wings with O Sauce (5 Pieces) | 14.8g |
| Bondi Burger (Double Fillet) | 15.6g |
| Bondi Burger (Triple Fillet) | 16.8g |
| Chilli Cheese Chips | 17.2g |
| Crunchy Wings BBQ (10 Pieces) | 22.6g |
| Crispy Wings with O Sauce (10 Pieces) | 30.8g |
Frequently asked
Does Oporto Australia use seed oils?
Based on our menu research, Oporto Australia cooks with: vegetable oil blend and cottonseed oil (estimated). Across the 84 menu items we analyzed, it averages 7.4g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Oporto Australia cook with?
Our research indicates: "Deep Frying Oil: RBD Vegetable oil including Cottonseed Oil & High Oleic Sunflower Oil" - Oporto's own per-product statement on every fried item (the Vegan Bowl variant adds high oleic canola): chips, hash browns, crispy chicken strips, spicy bolas, jalapeno bites, churros. Discretionary oil IS canola: chilli sauce, garlic dip, cooking spray, marinade, mayonnaise (8% saturated). Flame Grilled Chicken and the burger/rappa/bowl mains are chargrilled, not fried. Corrected 2026-09-18 from a canola record that had been inferred from sister Craveable Brands chain Red Rooster; on the chain's own disclosure Chips (Regular) fall from 10 to 4.3 g of PUFA. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Oporto Australia use beef tallow?
No. Our research indicates Oporto Australia cooks with vegetable oil blend and cottonseed oil (estimated), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Oporto Australia seed oil free?
No. Our research indicates Oporto Australia cooks with vegetable oil blend and cottonseed oil (estimated), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Oporto Australia?
Portuguese Salad (Single) is the lowest-PUFA item we analyzed at Oporto Australia, at an estimated 0.1g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Oporto Australia?
Crispy Wings with O Sauce (10 Pieces) is the highest-PUFA item we analyzed at Oporto Australia, at an estimated 30.8g 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.
Compare other chains
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See where Oporto 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.