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 269 menu items we analyzed, it averages 2.3g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Pret A Manger fry in? The full answer
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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 |
|---|---|
| Mango & Lime Pot | 0.2g |
| Egg White Greek Frittata | 0.3g |
| Coconut Guava Chia Pot | 0.4g |
| Tomato & Feta Soup | 0.8g |
| Turmeric Chicken & Farro Soup | 0.8g |
Build your Pret A Manger order
Pick your meal, sides, sauces and drink in the app and see your seed oil total before you order. It logs to your day in one tap. Free on iPhone and Android.
Build my orderWhat to Avoid at Pret A Manger
| Item | PUFA |
|---|---|
| Pesto Marinated White Bean & Avocado Salad | 35.2g |
| Chicken, Elote Corn & Avocado Salad with Herb Yogurt Dressing | 17.1g |
| Cobb Side Salad with Herb Yogurt Dressing | 15.6g |
| Chicken & Strawberry Salad | 15.6g |
| Avocado Veggie Sandwich | 15.6g |
Every Pret A Manger item, ranked
All 269 items we have for Pret A Manger, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Peeled Snacks Organic Dried Mango | 0.0g |
| Pret's Organic Classic Blend Coffee | 0.0g |
| Flat White | 0.0g |
| Americano | 0.0g |
| Fountain Drink | 0.0g |
| Blueberry Lemonade | 0.0g |
| Sparkling Water | 0.0g |
| Cinnamon Swirl Latte (16 fl oz) | 0.0g |
| Cinnamon Swirl Latte (20 fl oz) | 0.0g |
| Iced Chai Latte (24 fl oz) | 0.0g |
| Iced Spiced Pumpkin Latte (24 fl oz) | 0.0g |
| Pink Guava Matcha Iced Latte (16 fl oz) | 0.0g |
| Iced Dragon Fruit Sunshine Black Tea (24 fl oz) | 0.0g |
| Macchiato | 0.0g |
| Lemonade (24 fl oz) | 0.0g |
| Iced Mango Dragon Fruit Green Tea (24 fl oz) | 0.0g |
| Iced Strawberry Lavender Black Tea (16 fl oz) | 0.0g |
| Matcha Lemonade (24 fl oz) | 0.0g |
| Iced Sunshine Green Tea (16 fl oz) | 0.0g |
| Iced Dragon Fruit Sunshine Green Tea (16 fl oz) | 0.0g |
| Iced Chocolate (16 fl oz) | 0.0g |
| Classic Lemonade (13.50 fl oz) | 0.0g |
| Cantaloupe & Blueberry Pot | 0.0g |
| Strawberry Lavender Matcha Iced Latte (16 fl oz) | 0.0g |
| Ginger Shot | 0.0g |
| Strawberry Lavender Lemonade (24 fl oz) | 0.0g |
| Iced Strawberry Lavender Sunshine Black Tea (24 fl oz) | 0.0g |
| Culture Pop Soda - Ginger Lemon & Turmeric | 0.0g |
| Coke (12 fl oz can) | 0.0g |
| Iced Mango Dragon Fruit Green Tea (16 fl oz) | 0.0g |
| Iced Dragon Fruit Sunshine Green Tea (24 fl oz) | 0.0g |
| Pressed - Greens 3 Juice | 0.0g |
| Pineapple Spindrift Sparkling Water | 0.0g |
| Strawberry & Blueberry Pot | 0.0g |
| Hot Chocolate (16 fl oz) | 0.0g |
| Iced Spiced Pumpkin Matcha Latte (16 fl oz) | 0.0g |
| Lemonade (16 fl oz) | 0.0g |
| Mango Dragon Fruit Lemonade (16 fl oz) | 0.0g |
| Iced Sunshine Black Tea (16 fl oz) | 0.0g |
| Iced Blueberry Sunshine Green Tea (16 fl oz) | 0.0g |
| Pink Grapefruit Juice (8.45 fl oz) | 0.0g |
| Culture Pop- Black Cherry | 0.0g |
| Culture Pop- Orange Mango & Lime | 0.0g |
| Cinnamon Swirl Latte (12 fl oz) | 0.0g |
| Iced Guava Black Tea (16 fl oz) | 0.0g |
| Iced Guava Green Tea (16 fl oz) | 0.0g |
| Matcha Chai Latte (20 fl oz) | 0.0g |
| Herbal Teas | 0.0g |
| Iced Guava Sunshine Green Tea (24 fl oz) | 0.0g |
| Iced Blueberry Sunshine Black Tea (16 fl oz) | 0.0g |
| Pineapple & Lime Pot | 0.0g |
| Chai Latte (20 fl oz) | 0.0g |
| Iced Cinnamon Swirl Latte (24 fl oz) | 0.0g |
| Coke (20 fl oz bottle) | 0.0g |
| Diet Coke (20 fl oz bottle) | 0.0g |
| Coke Zero (12 fl oz can) | 0.0g |
| Iced Mango Dragon Fruit Black Tea (24 fl oz) | 0.0g |
| Iced Spiced Pumpkin Matcha Latte (24 fl oz) | 0.0g |
| Chai Matcha Iced Latte (16 fl oz) | 0.0g |
| Pressed - Wellness Shot | 0.0g |
| Perricone - Strawberry Lemonade | 0.0g |
| Still Water (34 fl oz) | 0.0g |
| Mocha (16 fl oz) | 0.0g |
| Chai Latte (12 fl oz) | 0.0g |
| Cold Brew (24 fl oz) | 0.0g |
| Iced Chai Latte (16 fl oz) | 0.0g |
| Iced Cinnamon Swirl Latte (16 fl oz) | 0.0g |
| Iced Strawberry Lavender Black Tea (24 fl oz) | 0.0g |
| Matcha Lemonade (16 fl oz) | 0.0g |
| Iced Guava Sunshine Green Tea (16 fl oz) | 0.0g |
| Iced Dragon Fruit Sunshine Black Tea (16 fl oz) | 0.0g |
| Banana | 0.0g |
| Mocha (20 fl oz) | 0.0g |
| Espresso | 0.0g |
| Iced Americano | 0.0g |
| Iced Sunshine Black Tea (24 fl oz) | 0.0g |
| Iced Blueberry Sunshine Green Tea (24 fl oz) | 0.0g |
| Pressed - Roots 3 Juice | 0.0g |
| Perricone - Grapefruit Juice | 0.0g |
| Lemon Spindrift Sparkling Water | 0.0g |
| Lime Spindrift Sparkling Water | 0.0g |
| Raspberry Lime Spindrift Sparkling Water | 0.0g |
| Still Water (20 fl oz) | 0.0g |
| Iced Coffee | 0.0g |
| Iced Mocha (24 fl oz) | 0.0g |
| Pink Guava Matcha Iced Latte (24 fl oz) | 0.0g |
| Strawberry Lavender Matcha Iced Latte (24 fl oz) | 0.0g |
| Diet Coke (12 fl oz can) | 0.0g |
| Coke Zero (20 fl oz bottle) | 0.0g |
| Iced Guava Black Tea (24 fl oz) | 0.0g |
| Mango Dragon Fruit Lemonade (24 fl oz) | 0.0g |
| Iced Guava Sunshine Black Tea (24 fl oz) | 0.0g |
| Strawberry Lemonade (12 fl oz) | 0.0g |
| Pink Grapefruit Juice (12 fl oz) | 0.0g |
| Matcha Chai Latte (12 fl oz) | 0.0g |
| Matcha Chai Latte (16 fl oz) | 0.0g |
| Cold Brew (16 fl oz) | 0.0g |
| Strawberry Lavender Lemonade (16 fl oz) | 0.0g |
| Iced Sunshine Green Tea (24 fl oz) | 0.0g |
| Iced Strawberry Lavender Sunshine Black Tea (16 fl oz) | 0.0g |
| Strawberry Lemonade (13.50 fl oz) | 0.0g |
| Chai Latte (16 fl oz) | 0.0g |
| Iced Spiced Pumpkin Latte (16 fl oz) | 0.0g |
| Chai Matcha Iced Latte (24 fl oz) | 0.0g |
| Iced Teas | 0.0g |
| Iced Strawberry Lavender Green Tea (24 fl oz) | 0.0g |
| Iced Guava Sunshine Black Tea (16 fl oz) | 0.0g |
| Iced Blueberry Sunshine Black Tea (24 fl oz) | 0.0g |
| Grapefruit Spindrift Sparkling Water | 0.0g |
| Still Water (17 fl oz) | 0.0g |
| Cayenne Shot | 0.0g |
| Iced Guava Green Tea (24 fl oz) | 0.0g |
| Iced Mango Dragon Fruit Black Tea (16 fl oz) | 0.0g |
| Iced Strawberry Lavender Green Tea (16 fl oz) | 0.0g |
| Iced Strawberry Lavender Sunshine Green Tea (16 fl oz) | 0.0g |
| Iced Strawberry Lavender Sunshine Green Tea (24 fl oz) | 0.0g |
| Pressed - Immunity Shot | 0.0g |
| Mocha (12 fl oz) | 0.0g |
| Iced Chocolate Chai (16 fl oz) | 0.0g |
| Iced Mocha (16 fl oz) | 0.0g |
| Orange Juice (8.45 fl oz) | 0.0g |
| Cappuccino (16 fl oz) | 0.0g |
| Cappuccino (20 fl oz) | 0.0g |
| Iced Latte (16 fl oz) | 0.0g |
| Matcha Iced Latte (16 fl oz) | 0.0g |
| Cappuccino (12 fl oz) | 0.0g |
| Guava Lemonade (16 fl oz) | 0.0g |
| Matcha Latte (16 fl oz) | 0.0g |
| Matcha Latte (20 fl oz) | 0.0g |
| Iced Latte (24 fl oz) | 0.0g |
| Guava Lemonade (24 fl oz) | 0.0g |
| Latte (12 fl oz) | 0.0g |
| Matcha Latte (12 fl oz) | 0.0g |
| Matcha Iced Latte (24 fl oz) | 0.0g |
| Latte (16 fl oz) | 0.0g |
| Latte (20 fl oz) | 0.0g |
| Iced Chocolate (24 fl oz) | 0.1g |
| Iced Chocolate Chai (24 fl oz) | 0.1g |
| Hot Chocolate (20 fl oz) | 0.1g |
| Blueberry Yogurt Pot | 0.2g |
| Strawberry Yogurt Pot | 0.2g |
| Daily Greens Cold Pressed Juice | 0.2g |
| Spiced Pumpkin Matcha Latte (20 fl oz) | 0.2g |
| Mango & Lime Pot | 0.2g |
| Spiced Pumpkin Latte (12 fl oz) | 0.2g |
| Perricone - Orange Juice | 0.2g |
| Orange Juice (12 fl oz) | 0.2g |
| Perricone - Lemonade | 0.2g |
| Classic Lemonade (12 fl oz) | 0.2g |
| Spiced Pumpkin Latte (16 fl oz) | 0.2g |
| Spiced Pumpkin Matcha Latte (16 fl oz) | 0.2g |
| Spiced Pumpkin Matcha Latte (12 fl oz) | 0.2g |
| Egg White Greek Frittata | 0.3g |
| Coconut Guava Chia Pot | 0.4g |
| Chocolove Toffee & Almonds in Milk Chocolate | 0.4g |
| Michel & Augustin Milk Chocolate Caramel Cookie Squares | 0.4g |
| Brownie Bite | 0.5g |
| Chocolove Rich Dark Chocolate | 0.5g |
| Chobani Strawberry Yogurt Protein Pot | 0.6g |
| Pumpkin Spice Yogurt Pot | 0.7g |
| Tomato & Feta Soup | 0.8g |
| Turmeric Chicken & Farro Soup | 0.8g |
| Chocolate Brownie Cookie | 0.8g |
| Plain Croissant | 0.9g |
| Cinnamon Kouign Amann | 0.9g |
| Chocolate Chunk Cookie | 0.9g |
| Pumpkin Cheese Danish | 0.9g |
| Cottage Cheese & Fruit Pot | 1.0g |
| Everything Cream Cheese Swirl | 1.0g |
| Tiramisu Cheesecake | 1.0g |
| Raspberry Cheesecake | 1.2g |
| Little Cup of Goodness | 1.3g |
| Dragon Fruit Mango Coconut Chia Bowl | 1.3g |
| Super Reds Cold Pressed Juice | 1.4g |
| Blueberry & Granola Pot | 1.5g |
| Key Lime Cheesecake | 1.5g |
| Bircher Muesli | 1.5g |
| Nature's Bakery - Raspberry Fig Bar | 1.6g |
| Roasted Veggie Harvest Soup | 1.7g |
| Almond Croissant | 1.8g |
| Pret's Pulled Pork Burrito | 1.9g |
| Spinach & Fontina Quiche | 1.9g |
| Moroccan Lentil Soup | 2.0g |
| Broccoli Cheddar & Chive Quiche | 2.1g |
| Chocolate Croissant | 2.2g |
| Turkey & Swiss Croissant | 2.2g |
| Dark Chocolate Almonds | 2.2g |
| Egg & Cheddar Roll | 2.5g |
| Ham & Cheddar Croissant | 2.5g |
| Rainbow Veggie Sandwich | 2.5g |
| Harvest Cookie | 2.6g |
| Sunshine Bowl | 2.9g |
| BBQ Pulled Pork Melt | 2.9g |
| Egg & Spinach Pot | 2.9g |
| Crunchy Chipotle Chicken & Avo Wrap | 3.0g |
| Classic Mac and Cheese | 3.0g |
| Spinach & Tomato Mac and Cheese | 3.0g |
| Shortbread Cookie | 3.0g |
| Southwestern Bacon Breakfast Wrap | 3.0g |
| Oatm*lk Porridge | 3.1g |
| Double Chocolate Pecan Cookie | 3.2g |
| Power Breakfast Frittata | 3.3g |
| Raw Almonds | 3.4g |
| Southwestern Breakfast Wrap | 3.5g |
| Turkey & Cheddar Sandwich | 3.6g |
| Cheddar & Tomato Sandwich | 3.8g |
| Smoked Salmon & Cream Cheese Baguette | 4.0g |
| Pret's Famous Ham & Cheese Baguette | 4.0g |
| Egg Soufflé with Cheddar | 4.0g |
| Super Green Salad | 4.0g |
| Omega-3 Mix | 4.0g |
| Pret's Bacon, Egg & Cheddar Roll | 4.1g |
| Angie's BOOMCHICKAPOP Sea Salt Popcorn | 4.1g |
| Kid's Ham & Cheddar Sandwich | 4.2g |
| White Chicken Chili (Small) | 4.3g |
| Veggie Straws- Sea Salt | 4.8g |
| Cheddar & Pickle Baguette | 5.0g |
| Superfood Salad | 5.0g |
| Roast Beef & Horseradish Baguette | 5.0g |
| Egg Soufflé with Bacon & Cheddar | 5.0g |
| Smashed Egg & Avocado Frittata | 5.0g |
| Butternut Squash Mac & Cheese | 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 |
| Angie's BOOMCHICKAPOP Sweet and Salty Kettle Corn | 5.4g |
| Pret's Chicken Salad & Avo Sandwich | 5.8g |
| Turkey Caesar & Avocado Baguette | 6.0g |
| Chicken Tikka Masala Wrap | 6.0g |
| Chicken Avocado Salad | 6.0g |
| Pret's Italian Turkey Club Sandwich | 6.0g |
| Blueberry Muffin | 6.3g |
| Spiced Lentil & Chickpea Hot Wrap | 6.4g |
| Egg Salad & Avocado Breakfast Baguette | 6.4g |
| White Chicken Chili (Large) | 6.5g |
| Roasted Mushroom & Swiss Melt | 6.6g |
| Romesco Chicken & Mozzarella Baguette | 6.8g |
| BLT Baguette | 7.0g |
| Chicken Pesto Focaccia | 7.0g |
| Chicken Pesto Mozzarella Hot Wrap | 7.0g |
| Lemon Arugula Side Salad | 7.0g |
| Chicken Parm Hot Wrap | 7.3g |
| Pret's Chicken Bánh Mi | 7.4g |
| Pesto Caprese Baguette | 7.5g |
| Turkey & Avocado Sandwich | 8.0g |
| Prosciutto & Parmesan Artisan Baguette | 8.2g |
| Pret's Tuna & Cucumber Baguette | 9.3g |
| Sea Salt & Vinegar Chips | 9.3g |
| Honey BBQ Chips | 9.3g |
| Pret's Tuna & Cucumber Sandwich | 9.4g |
| Spicy Chicken Caesar Wrap | 9.4g |
| Bang Bang Chicken Wrap | 9.5g |
| Chicken Caesar Baguette | 9.8g |
| Caesar Side Salad with Caesar Dressing | 9.9g |
| Classic Super Club Sandwich | 10.0g |
| Chicken & Bacon Sandwich | 10.0g |
| Simply Sea Salt Chips | 10.4g |
| Chicken Caesar Salad | 10.7g |
| Tuna Nicoise Baguette | 11.0g |
| Buffalo Chicken Melt | 11.7g |
| Pret's Egg Salad & Arugula Sandwich | 11.8g |
| Mediterranean Mezze Salad with Pret's Simple Vinaigrette | 14.1g |
| Pesto Chicken & Burrata Salad with Pret's Simple Vinaigrette | 14.2g |
| Greek Side Salad | 15.1g |
| Cobb Side Salad with Herb Yogurt Dressing | 15.6g |
| Chicken & Strawberry Salad | 15.6g |
| Avocado Veggie Sandwich | 15.6g |
| Chicken, Elote Corn & Avocado Salad with Herb Yogurt Dressing | 17.1g |
| Pesto Marinated White Bean & Avocado Salad | 35.2g |
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 269 menu items we analyzed, it averages 2.3g estimated PUFA per item, earning a seed-oil grade of A (Low 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?
Egg White Greek Frittata is the lowest-PUFA item we analyzed at Pret A Manger, at an estimated 0.3g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Pret A Manger?
Pesto Marinated White Bean & Avocado Salad is the highest-PUFA item we analyzed at Pret A Manger, at an estimated 35.2g 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.
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.