East Side Mario's Canada Seed Oil Report Card
Based on our menu research, East Side Mario's Canada cooks with: canola oil. Across the 123 menu items we analyzed, it averages 11.1g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
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Safest Orders at East Side Mario's Canada
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: Spaghetti Bolognese + Roasted Garlic Tomato Soup, 2.7g total
| Item | PUFA |
|---|---|
| Spaghetti Bolognese | 2.4g |
| Cheese Cappelletti (Lunch) | 3.8g |
| Half Meatball Hoagie | 4.1g |
| Cheesy Jumbo Stuffed Shells | 4.8g |
| Mario's Spaghetti & Meatballs | 4.9g |
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Build my orderWhat to Avoid at East Side Mario's Canada
| Item | PUFA |
|---|---|
| Large Pasta Pan (Garlic Alfredo with Chicken) | 53.2g |
| Large Pasta Pan (Sausage and Pepper Penne) | 53.0g |
| Garlic Parmesan Chicken Wings | 36.1g |
| Large Pasta Pan (Cheese Cappelletti) | 34.5g |
| Strawberry Funnel Cakes for Two | 30.8g |
Every East Side Mario's Canada item, ranked
All 123 items we have for East Side Mario's Canada, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Chiller (Strawberry Orange Dreamsicle) | 0.0g |
| Chiller (Green Apple Fizz) | 0.0g |
| Chiller (Sonic Soda) | 0.0g |
| Chiller (Rainbow Shirley) | 0.0g |
| Sanpellegrino Blood Orange Bellini | 0.0g |
| Stone Fruit Iced Tea | 0.0g |
| Sanpellegrino Sparkling Blood Orange | 0.0g |
| Violet Iced Tea-Lemonade | 0.0g |
| Blackberry Italian Soda | 0.0g |
| Stone Fruit Italian Soda | 0.0g |
| Blackberry Iced Tea | 0.0g |
| Strawberry Gelato Pop-up | 0.0g |
| Roasted Garlic Tomato Soup | 0.3g |
| Chiller (Colour Changing) | 0.5g |
| Spicy Arrabbiata Dip | 0.6g |
| Mario's Tomato Sauce Dip | 0.6g |
| Chocolate Gelato Pop-up | 0.6g |
| Italian Wedding Soup | 1.0g |
| Mini Cheesecake | 1.0g |
| Creamy Potato Bacon Soup | 1.5g |
| Roasted Italian Vegetables | 1.6g |
| Mini Triple Chocolate Mousse Cake | 1.9g |
| Spaghetti Bolognese | 2.4g |
| Cheese Cappelletti (Lunch) | 3.8g |
| Garlic Homeloaf | 4.1g |
| Half Meatball Hoagie | 4.1g |
| Mini Marios Cheesy Alfredo | 4.3g |
| Cheesy Jumbo Stuffed Shells | 4.8g |
| Mario's Spaghetti & Meatballs | 4.9g |
| Cheesy Baked Penne with Rose | 5.0g |
| Funfetti Cake | 5.0g |
| Mini Marios Chicken Fingers | 5.1g |
| Seafood Linguine (Lunch) | 5.6g |
| Deluxe Pizza (10") | 5.7g |
| Junior Chicken Parmigiana | 6.1g |
| Sausage & Penne Arrabbiata | 6.2g |
| Mario's Potatoes | 6.3g |
| Calamari al Diavolo | 6.5g |
| Veal Parm Hero Sandwich | 7.0g |
| Hawaiian Heat Pizza (10") | 7.0g |
| Fettuccine Alfredo | 7.1g |
| Seafood Linguine | 7.1g |
| Meatball Hoagie | 7.2g |
| Veal Parmigiana | 7.5g |
| Cheese Cappelletti | 7.6g |
| Sausage & Peppers Penne (Lunch) | 7.9g |
| Cheesy Spinach Dip | 8.2g |
| Mini Dessert Trio | 8.2g |
| 12 Layer Lasagna | 8.3g |
| Loaded Pepperoni Pizza (10") | 8.6g |
| Mozzarella Sticks | 8.8g |
| Bruschetta Flatbread (Gluten-Friendly) | 8.8g |
| The Ultimate Canadian Pizza (10") | 9.0g |
| Garden Salad (Side) | 9.0g |
| Club Wrap with Grilled Chicken | 9.1g |
| Garlic Fingers with Cheese & Donair Sauce | 9.2g |
| French Fries | 9.3g |
| Linguine Chicken Tetrazzini (Lunch) | 9.3g |
| Mario's Mini Sampler | 9.3g |
| Bruschetta Flatbread (Regular) | 9.5g |
| Deluxe Pizza (14") | 10.0g |
| Double Cheese Fritti Pizza | 10.0g |
| Pesto Aioli Dip | 10.2g |
| Scallop Carbonara (Lunch) | 10.3g |
| Double-Bacon Carbonara (Lunch) | 10.3g |
| Four Meat Pizza (10") | 10.4g |
| Garlic Parm Fries | 10.7g |
| Chicken Parm Hero Sandwich | 10.8g |
| Sausage & Peppers Penne | 11.0g |
| Club Wrap with Crispy Chicken | 11.0g |
| Grilled Chicken Stromboli-wich | 11.1g |
| Mario's Chicken Parmigiana | 11.3g |
| Spaghetti Primavera with Goat Cheese | 11.3g |
| Hawaiian Heat Pizza (14") | 11.3g |
| Roasted Garlic Fettuccine Alfredo with Chicken | 11.5g |
| Creamy Garlic Steak Fettuccine | 11.5g |
| Pepperoni Calzone | 11.7g |
| Mario's Mangia Sampler | 12.3g |
| Linguine Chicken Amatriciana | 12.4g |
| Mario's Mussels | 12.5g |
| Budda Boomers | 12.7g |
| Balsamic Pesto Pizza (10") | 12.9g |
| Calamari Fritti | 13.1g |
| Garden Salad (Regular) | 13.2g |
| Shrimp Alfredo | 13.3g |
| Caesar Salad (Side) | 13.8g |
| Nonna's Cheesy Garlic Bread | 13.9g |
| The Ultimate Canadian Calzone | 14.0g |
| Linguine Chicken Tetrazzini | 14.1g |
| Gigantico Three Cheese Ravioli | 14.6g |
| Triple Threat Parmigiana | 14.7g |
| Strawberry Funnel Cake | 15.1g |
| Crispy Ravioli | 15.1g |
| Crispy Chicken Bacon Rose | 15.2g |
| The Ultimate Canadian Pizza (14") | 15.2g |
| Hell's Kitchen Chicken | 15.8g |
| Scallop Carbonara | 15.8g |
| Loaded Pepperoni Pizza (14") | 16.1g |
| Double-Bacon Carbonara | 16.2g |
| Baked Salmon Alfr-esto Bowl | 16.2g |
| Garden Salad (All-You-Can-Eat) | 16.8g |
| Family Mozzarella Sticks | 16.9g |
| Four Meat Pizza (14") | 16.9g |
| Creamy Garlic Dip | 17.4g |
| Chicken Tenders | 17.6g |
| East Side Fish and Chips (Cod, 1 pc) | 17.9g |
| Chicken & Shrimp Scampi | 18.1g |
| Caesar Salad (Regular) | 18.2g |
| East Side Fish and Chips (Haddock, 1 pc) | 18.2g |
| Shrimp & Salmon Spaghetti | 20.7g |
| Large Pasta Pan (Penne and Meatballs) | 20.8g |
| East Side Fish and Chips (Cod, 2 pc) | 23.7g |
| Balsamic Pesto Pizza (14") | 24.2g |
| Caesar Salad (Large) | 24.3g |
| East Side Fish and Chips (Haddock, 2 pc) | 25.6g |
| Steak and Garlic Parm Fries | 25.7g |
| Garden Salad (Large) | 25.8g |
| Caesar Salad (All-You-Can-Eat) | 27.6g |
| Strawberry Funnel Cakes for Two | 30.8g |
| Large Pasta Pan (Cheese Cappelletti) | 34.5g |
| Garlic Parmesan Chicken Wings | 36.1g |
| Large Pasta Pan (Sausage and Pepper Penne) | 53.0g |
| Large Pasta Pan (Garlic Alfredo with Chicken) | 53.2g |
Frequently asked
Does East Side Mario's Canada use seed oils?
Based on our menu research, East Side Mario's Canada cooks with: canola oil. Across the 123 menu items we analyzed, it averages 11.1g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does East Side Mario's Canada cook with?
Our research indicates: canola oil in the shared deep fryer (Canadian casual-dining default; the official allergen guide confirms one shared fryer oil but does not name it), plus canola/soybean-oil dressings on the Caesar and garden salads and a canola-and-olive blend through the pasta and pizza line. Preparation can vary by location, so treat PUFA numbers as estimates.
Does East Side Mario's Canada use beef tallow?
No. Our research indicates East Side Mario's Canada cooks with canola oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is East Side Mario's Canada seed oil free?
No. Our research indicates East Side Mario's Canada cooks with canola oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at East Side Mario's Canada?
Spaghetti Bolognese is the lowest-PUFA item we analyzed at East Side Mario's Canada, at an estimated 2.4g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at East Side Mario's Canada?
Large Pasta Pan (Garlic Alfredo with Chicken) is the highest-PUFA item we analyzed at East Side Mario's Canada, at an estimated 53.2g 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 East Side Mario's Canada 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.