Pret A Manger Seed Oil Report Card
Based on our menu research, Pret A Manger cooks with: Canola oil, not soybean: Pret US's own Nutrition & Allergen Guide (Ver. 1, 09.02.2026) prints every US mayonnaise as canola oil with cage-free egg yolks (expeller-pressed canola in the egg salad), and canola in the Caesar dressing, Simple Vinaigrette, chipotle sauce, miso sesame dressing and turmeric falafel. Tortillas use palm oil/shortening; crispy onions sunflower and/or safflower; hummus sunflower; marinara an EVOO + sunflower blend; own-brand chips say only 'vegetable oil'. Soybean oil appears only as a minor dough ingredient in the multigrain bread and buns and in the pickled jalapenos. No fryer.. Across the 79 menu items we analyzed, it averages 4.3g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
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Safest Orders at Pret A Manger
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 |
|---|---|
| Flat White | 0.0g |
| Dried Mango | 0.0g |
| Coconut Guava Chia Pot | 0.4g |
| Dark Chocolate Bar | 0.5g |
| Tomato & Feta Soup | 0.8g |
What to Avoid at Pret A Manger
| Item | PUFA |
|---|---|
| Greek Side Salad | 15.1g |
| Pret's Egg Salad & Arugula Sandwich | 11.8g |
| Tuna Nicoise Baguette | 11.0g |
| Chicken Caesar Salad | 10.7g |
| Simply Sea Salt Chips | 10.4g |
Every Pret A Manger item, ranked
All 79 items we have for Pret A Manger, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Flat White | 0.0g |
| Cafe Latte | 0.0g |
| Dried Mango | 0.0g |
| Cappuccino | 0.0g |
| Americano | 0.0g |
| Fountain Drink | 0.0g |
| Pink Guava Lemonade | 0.0g |
| Blueberry Lemonade | 0.0g |
| Pret's Organic Classic Blend Coffee | 0.0g |
| Iced Latte | 0.0g |
| Sparkling Water | 0.0g |
| Strawberry Yogurt Pot | 0.2g |
| Blueberry Yogurt Pot | 0.2g |
| Coconut Guava Chia Pot | 0.4g |
| Brownie Bite | 0.5g |
| Dark Chocolate Bar | 0.5g |
| Tomato & Feta Soup | 0.8g |
| Turmeric Chicken & Farro Soup | 0.8g |
| Plain Croissant | 0.9g |
| Chocolate Chunk Cookie | 0.9g |
| Cinnamon Kouign Amann | 0.9g |
| Cottage Cheese & Fruit Pot | 1.0g |
| Everything Cream Cheese Swirl | 1.0g |
| Raspberry Cheesecake | 1.2g |
| Blueberry & Granola Pot | 1.5g |
| Key Lime Cheesecake | 1.5g |
| Roasted Veggie Harvest Soup | 1.7g |
| Almond Croissant | 1.8g |
| Moroccan Lentil Soup | 2.0g |
| Pain au Chocolat | 2.2g |
| Ham & Cheddar Croissant | 2.5g |
| Egg & Cheddar Roll | 2.5g |
| Spinach & Tomato Mac and Cheese | 3.0g |
| Shortbread Cookie | 3.0g |
| Classic Mac & Cheese | 3.0g |
| Crunchy Chipotle Chicken & Avo Wrap | 3.0g |
| Smoked Salmon & Cream Cheese Baguette | 4.0g |
| Omega-3 Mix | 4.0g |
| Ham & Cheese Baguette | 4.0g |
| Egg Soufflé with Cheddar | 4.0g |
| Super Green Salad | 4.0g |
| Pret's Bacon, Egg & Cheddar Roll | 4.1g |
| Iced Matcha Latte | 4.8g |
| Cheddar & Pickle Baguette | 5.0g |
| Superfood Salad | 5.0g |
| Roast Beef & Horseradish Baguette | 5.0g |
| Butternut Squash Mac & Cheese | 5.0g |
| Egg Soufflé with Bacon & Cheddar | 5.0g |
| Smashed Egg & Avocado Frittata | 5.0g |
| Crunchy Miso Mushroom Wrap | 5.4g |
| Falafel & Hummus Wrap | 5.4g |
| Blackened Salmon, Avo & Quinoa Salad with Pret's Simple Vinaigrette | 5.4g |
| Chicken Tikka Masala Wrap | 6.0g |
| Turkey Caesar & Avocado Baguette | 6.0g |
| Chicken Avocado Salad | 6.0g |
| Hot Matcha Latte | 6.1g |
| Blueberry Muffin | 6.3g |
| Spiced Lentil & Chickpea Hot Wrap | 6.4g |
| Romesco Chicken & Mozzarella Baguette | 6.8g |
| BLT Baguette | 7.0g |
| Chicken Pesto Focaccia | 7.0g |
| Lemon Arugula Side Salad | 7.0g |
| Chicken Pesto Mozzarella Hot Wrap | 7.0g |
| Chicken Parm Hot Wrap | 7.3g |
| Pesto Caprese Baguette | 7.5g |
| Turkey & Avocado Sandwich | 8.0g |
| Tuna & Cucumber Baguette | 9.3g |
| Honey BBQ Chips | 9.3g |
| Sea Salt & Vinegar Chips | 9.3g |
| Pret's Tuna & Cucumber Sandwich | 9.4g |
| Bang Bang Chicken Wrap | 9.5g |
| Chicken Caesar Baguette | 9.8g |
| Caesar Salad | 9.9g |
| Classic Super Club Sandwich | 10.0g |
| Simply Sea Salt Chips | 10.4g |
| Chicken Caesar Salad | 10.7g |
| Tuna Nicoise Baguette | 11.0g |
| Pret's Egg Salad & Arugula Sandwich | 11.8g |
| Greek Side Salad | 15.1g |
Frequently asked
Does Pret A Manger use seed oils?
Based on our menu research, Pret A Manger cooks with: Canola oil, not soybean: Pret US's own Nutrition & Allergen Guide (Ver. 1, 09.02.2026) prints every US mayonnaise as canola oil with cage-free egg yolks (expeller-pressed canola in the egg salad), and canola in the Caesar dressing, Simple Vinaigrette, chipotle sauce, miso sesame dressing and turmeric falafel. Tortillas use palm oil/shortening; crispy onions sunflower and/or safflower; hummus sunflower; marinara an EVOO + sunflower blend; own-brand chips say only 'vegetable oil'. Soybean oil appears only as a minor dough ingredient in the multigrain bread and buns and in the pickled jalapenos. No fryer.. Across the 79 menu items we analyzed, it averages 4.3g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Pret A Manger cook with?
Our research indicates: Canola oil, not soybean: Pret US's own Nutrition & Allergen Guide (Ver. 1, 09.02.2026) prints every US mayonnaise as canola oil with cage-free egg yolks (expeller-pressed canola in the egg salad), and canola in the Caesar dressing, Simple Vinaigrette, chipotle sauce, miso sesame dressing and turmeric falafel. Tortillas use palm oil/shortening; crispy onions sunflower and/or safflower; hummus sunflower; marinara an EVOO + sunflower blend; own-brand chips say only 'vegetable oil'. Soybean oil appears only as a minor dough ingredient in the multigrain bread and buns and in the pickled jalapenos. No fryer.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Pret A Manger use beef tallow?
No. Our research indicates Pret A Manger cooks with Canola oil, not soybean: Pret US's own Nutrition & Allergen Guide (Ver. 1, 09.02.2026) prints every US mayonnaise as canola oil with cage-free egg yolks (expeller-pressed canola in the egg salad), and canola in the Caesar dressing, Simple Vinaigrette, chipotle sauce, miso sesame dressing and turmeric falafel. Tortillas use palm oil/shortening; crispy onions sunflower and/or safflower; hummus sunflower; marinara an EVOO + sunflower blend; own-brand chips say only 'vegetable oil'. Soybean oil appears only as a minor dough ingredient in the multigrain bread and buns and in the pickled jalapenos. No fryer., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Pret A Manger seed oil free?
No. Our research indicates Pret A Manger cooks with Canola oil, not soybean: Pret US's own Nutrition & Allergen Guide (Ver. 1, 09.02.2026) prints every US mayonnaise as canola oil with cage-free egg yolks (expeller-pressed canola in the egg salad), and canola in the Caesar dressing, Simple Vinaigrette, chipotle sauce, miso sesame dressing and turmeric falafel. Tortillas use palm oil/shortening; crispy onions sunflower and/or safflower; hummus sunflower; marinara an EVOO + sunflower blend; own-brand chips say only 'vegetable oil'. Soybean oil appears only as a minor dough ingredient in the multigrain bread and buns and in the pickled jalapenos. No fryer., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Pret A Manger?
Flat White is the lowest-PUFA item we analyzed at Pret A Manger, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Pret A Manger?
Greek Side Salad is the highest-PUFA item we analyzed at Pret A Manger, at an estimated 15.1g 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.
Compare other chains
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See where Pret A Manger 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.