Au Bon Pain Seed Oil Report Card
Based on our menu research, Au Bon Pain cooks with: canola and soybean oil. Across the 143 menu items we analyzed, it averages 3.6g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Au Bon Pain fry in? The full answer
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Safest Orders at Au Bon Pain
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.
| Item | PUFA |
|---|---|
| Asiago Bagel | 0.3g |
| Jalapeno Cheddar Bagel | 0.3g |
| Plain Bagel | 0.3g |
| Egg Whites & Cheddar on Skinny Wheat Bagel | 0.4g |
| Tomato Basil Bisque (Small) | 0.4g |
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Build my orderWhat to Avoid at Au Bon Pain
| Item | PUFA |
|---|---|
| Mediterranean Sandwich | 16.2g |
| Chicken Caesar Wrap | 14.4g |
| Signature Granola | 13.4g |
| Corn Muffin | 13.2g |
| Blueberry Muffin | 12.6g |
Every Au Bon Pain item, ranked
All 143 items we have for Au Bon Pain, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| French Roast Coffee | 0.0g |
| Iced Caffe Latte | 0.0g |
| Iced Chai Latte | 0.0g |
| Iced French Roast Coffee | 0.0g |
| Fountain Drink | 0.0g |
| Fountain Soda | 0.0g |
| Berry Pomegranate Smoothie | 0.0g |
| Mango Smoothie | 0.0g |
| Strawberry Smoothie | 0.0g |
| Homestyle Lemonade (Medium) | 0.0g |
| Homestyle Lemonade (Large) | 0.0g |
| Fruit Cup (Medium) | 0.0g |
| Fresh Grapes | 0.0g |
| Fruit Cup (Large) | 0.2g |
| Asiago Bagel | 0.3g |
| Jalapeno Cheddar Bagel | 0.3g |
| Plain Bagel | 0.3g |
| Chewy Marshmallow Bar | 0.3g |
| Cappuccino (Medium) | 0.3g |
| Egg Whites & Cheddar on Skinny Wheat Bagel | 0.4g |
| Tomato Basil Bisque (Small) | 0.4g |
| Caramel Macchiato (Medium) | 0.4g |
| Iced Vanilla Latte (Medium) | 0.4g |
| Chai Latte (Medium) | 0.4g |
| Caffe Latte (Medium) | 0.4g |
| Vanilla Latte (Medium) | 0.4g |
| Cappuccino (Large) | 0.4g |
| Caffe Latte (Large) | 0.5g |
| Chai Latte (Large) | 0.5g |
| Iced Mocha Latte (Medium) | 0.5g |
| Mocha Latte (Medium) | 0.5g |
| Vanilla Latte (Large) | 0.5g |
| Iced Vanilla Latte (Large) | 0.5g |
| Caramel Macchiato (Large) | 0.5g |
| Cinnamon Raisin Bagel | 0.6g |
| Skinny Wheat Bagel | 0.6g |
| Tomato Basil Bisque (Medium) | 0.6g |
| Mocha Latte (Large) | 0.6g |
| Hot Chocolate (Medium) | 0.6g |
| Iced Mocha Latte (Large) | 0.6g |
| Chicken Noodle Soup (Medium) | 0.7g |
| Chicken Noodle Soup (Small) | 0.7g |
| Apple Croissant | 0.8g |
| Tomato Basil Bisque (Large) | 0.8g |
| Hot Chocolate (Large) | 0.8g |
| Everything Bagel | 0.9g |
| Macaroon | 1.0g |
| Chocolate Chip Cookie | 1.0g |
| Spinach & Cheese Hot Croissant | 1.0g |
| Cinnamon Swirl Roll | 1.0g |
| Cherry Danish | 1.0g |
| Iced Caramel Macchiato | 1.0g |
| Chicken Noodle Soup (Large) | 1.0g |
| Ham & Cheese Hot Croissant | 1.1g |
| Sesame Bagel | 1.2g |
| Sweet Cheese Danish | 1.2g |
| Chocolate Croissant | 1.4g |
| Cinnamon Chip Scone | 1.4g |
| Classic Oatmeal (Small) | 1.4g |
| Italian Wedding Soup (Small) | 1.7g |
| Egg Whites, Cheddar & Avocado | 1.8g |
| Blueberry Yogurt & Wild Blueberry Parfait | 1.8g |
| Caesar Salad | 1.9g |
| Ancient Grain Bagel | 2.0g |
| Garden Vegetable Soup | 2.0g |
| Plain Croissant | 2.1g |
| Chicken Caesar Asiago Salad | 2.1g |
| Greek Vanilla Yogurt & Wild Blueberry Parfait | 2.1g |
| Palmier Cookie | 2.1g |
| Hard Boiled Eggs | 2.3g |
| Classic Oatmeal (Medium) | 2.3g |
| 2 Eggs on a Bagel | 2.4g |
| Chicken Cobb Avocado Salad | 2.6g |
| Italian Wedding Soup (Medium) | 2.6g |
| Classic Oatmeal (Large) | 2.7g |
| Everything Avocado Toast | 2.9g |
| Almond Croissant | 3.0g |
| French Moroccan Tomato Lentil Soup | 3.0g |
| Marble Pound Cake | 3.0g |
| Baked Stuffed Potato Soup (Small) | 3.1g |
| 2 Eggs on a Bagel with Cheese | 3.2g |
| Bon To Go - Cheese & Fruit | 3.2g |
| Turkey Chili (Small) | 3.3g |
| Mini Chocolate Chip Cookies | 3.3g |
| Italian Wedding Soup (Large) | 3.5g |
| 2 Eggs on a Bagel with Ham | 3.6g |
| Lemon Pound Cake | 3.6g |
| Chocolate Covered Almonds | 3.9g |
| The Good Egg Breakfast Sandwich | 4.0g |
| 2 Eggs & Turkey Sausage on Skinny Wheat Bagel | 4.0g |
| Cheesy Chicken Tortilla Soup | 4.0g |
| Macaroni & Cheese Soup | 4.0g |
| 2 Eggs on a Bagel with Bacon & Cheese | 4.1g |
| 2 Eggs, Cheddar & Ham on Skinny Wheat Bagel | 4.1g |
| 2 Eggs, Bacon & Cheddar on Ciabatta | 4.1g |
| Garden Salad with Balsamic | 4.2g |
| Clam Chowder (Small) | 4.2g |
| Broccoli Cheddar Soup (Small) | 4.2g |
| 2 Eggs on a Bagel with Bacon | 4.4g |
| 2 Eggs, Turkey Sausage & Cheddar on Skinny Wheat Bagel | 4.4g |
| Hummus Box | 4.5g |
| Baked Stuffed Potato Soup (Medium) | 4.7g |
| Southwest Chicken Salad | 4.9g |
| Turkey Chili (Medium) | 4.9g |
| Country Grilled Cheese Sandwich | 5.0g |
| Chipotle Black Bean & Avocado Sandwich | 5.0g |
| Power Protein Wrap | 5.0g |
| Candy Cookie | 5.1g |
| Caprese Sandwich | 5.7g |
| Broccoli Cheddar Soup (Medium) | 5.8g |
| Ham & Two Cheese Sandwich | 6.0g |
| Clam Chowder (Medium) | 6.1g |
| Tuna Salad Sandwich | 6.3g |
| Classic Tuna Salad Sandwich | 6.4g |
| Reese's Peanut Butter Cup Cookie | 6.5g |
| Turkey Chili (Large) | 6.5g |
| Double Chocolate Brownie | 6.9g |
| Turkey & Swiss Sandwich | 7.0g |
| Chipotle Turkey & Avocado Sandwich | 7.0g |
| Toasted Chicken & Avocado Sandwich | 7.0g |
| Napa Chicken with Avocado Sandwich | 7.0g |
| Turkey Club Sandwich | 7.0g |
| Caprese with Chicken Sandwich | 7.0g |
| Baked Stuffed Potato Soup (Large) | 7.0g |
| Broccoli Cheddar Soup (Large) | 7.4g |
| BLT Sandwich | 8.0g |
| ABP's Original Chicken Salad Sandwich | 8.3g |
| Clam Chowder (Large) | 8.4g |
| Smoky BBQ Chicken Melt Sandwich | 8.7g |
| Brownie Bites | 9.2g |
| Asian Sesame Salad | 10.0g |
| Mediterranean Salad | 10.2g |
| Newport Turkey Sandwich | 11.0g |
| Extra Bacon BLT Sandwich | 11.5g |
| Mixed Nuts | 11.5g |
| Chocolate Chip Muffin | 12.2g |
| Bon To Go - Fruit, Egg & Nuts | 12.5g |
| Blueberry Muffin | 12.6g |
| Triple Berry Muffin | 12.6g |
| Corn Muffin | 13.2g |
| Signature Granola | 13.4g |
| Chicken Caesar Wrap | 14.4g |
| Mediterranean Sandwich | 16.2g |
Frequently asked
Does Au Bon Pain use seed oils?
Based on our menu research, Au Bon Pain cooks with: canola and soybean oil. Across the 143 menu items we analyzed, it averages 3.6g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Au Bon Pain cook with?
Our research indicates: Canola/soybean oil (soups, dressings, sandwiches); butter (bakery). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Au Bon Pain use beef tallow?
No. Our research indicates Au Bon Pain cooks with canola and soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Au Bon Pain seed oil free?
No. Our research indicates Au Bon Pain cooks with canola and soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Au Bon Pain?
Caesar Salad is the lowest-PUFA item we analyzed at Au Bon Pain, at an estimated 1.9g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Au Bon Pain?
Mediterranean Sandwich is the highest-PUFA item we analyzed at Au Bon Pain, at an estimated 16.2g 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 Au Bon Pain 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.