Fogo de Chao Seed Oil Report Card
Based on our menu research, Fogo de Chao cooks with: Churrasco meats are fire-roasted on skewers over an open flame, seasoned with just rock salt (no added cooking oil); sides vary by prep — Pao de Queijo is baked with corn oil, Crispy Polenta is deep-fried (fryer oil not disclosed, assumed soybean/vegetable), mashed potatoes and caramelized bananas use butter, farofa is sauteed with bacon fat (fogodechao.com/menu, fogodechao.com/menu/side-dishes, fogodechao.com/menu/chicken-lamb-and-pork). Across the 18 menu items we analyzed, it averages 1.9g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
Safest Orders at Fogo de Chao
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: Filet Mignon, 1.0g total
| Filet Mignon | 1.0g PUFA |
| Fraldinha (Bottom Sirloin) | 1.0g PUFA |
| Lamb Chops | 1.0g PUFA |
| Caramelized Bananas | 1.0g PUFA |
| Farofa | 1.0g PUFA |
What to Avoid at Fogo de Chao
| Crispy Polenta | 7.0g PUFA |
| Market Table Salad Plate | 4.0g PUFA |
| Picanha (Garlic Sirloin) | 2.0g PUFA |
| Ribeye | 2.0g PUFA |
| Bacon-Wrapped Chicken Breast | 2.0g PUFA |
Frequently asked
Does Fogo de Chao use seed oils?
Based on our menu research, Fogo de Chao cooks with: Churrasco meats are fire-roasted on skewers over an open flame, seasoned with just rock salt (no added cooking oil); sides vary by prep — Pao de Queijo is baked with corn oil, Crispy Polenta is deep-fried (fryer oil not disclosed, assumed soybean/vegetable), mashed potatoes and caramelized bananas use butter, farofa is sauteed with bacon fat (fogodechao.com/menu, fogodechao.com/menu/side-dishes, fogodechao.com/menu/chicken-lamb-and-pork). Across the 18 menu items we analyzed, it averages 1.9g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Fogo de Chao cook with?
Our research indicates: Churrasco meats are fire-roasted on skewers over an open flame, seasoned with just rock salt (no added cooking oil); sides vary by prep — Pao de Queijo is baked with corn oil, Crispy Polenta is deep-fried (fryer oil not disclosed, assumed soybean/vegetable), mashed potatoes and caramelized bananas use butter, farofa is sauteed with bacon fat (fogodechao.com/menu, fogodechao.com/menu/side-dishes, fogodechao.com/menu/chicken-lamb-and-pork). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Fogo de Chao use beef tallow?
No. Our research indicates Fogo de Chao cooks with Churrasco meats are fire-roasted on skewers over an open flame, seasoned with just rock salt (no added cooking oil); sides vary by prep — Pao de Queijo is baked with corn oil, Crispy Polenta is deep-fried (fryer oil not disclosed, assumed soybean/vegetable), mashed potatoes and caramelized bananas use butter, farofa is sauteed with bacon fat (fogodechao.com/menu, fogodechao.com/menu/side-dishes, fogodechao.com/menu/chicken-lamb-and-pork), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Fogo de Chao seed oil free?
No. Our research indicates Fogo de Chao cooks with Churrasco meats are fire-roasted on skewers over an open flame, seasoned with just rock salt (no added cooking oil); sides vary by prep — Pao de Queijo is baked with corn oil, Crispy Polenta is deep-fried (fryer oil not disclosed, assumed soybean/vegetable), mashed potatoes and caramelized bananas use butter, farofa is sauteed with bacon fat (fogodechao.com/menu, fogodechao.com/menu/side-dishes, fogodechao.com/menu/chicken-lamb-and-pork), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Fogo de Chao?
Filet Mignon is the lowest-PUFA item we analyzed at Fogo de Chao, at an estimated 1.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Fogo de Chao?
Crispy Polenta is the highest-PUFA item we analyzed at Fogo de Chao, at an estimated 7.0g 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. Curious why people avoid them? Read the evidence.
Compare other chains
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See where Fogo de Chao 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.