Roti Mediterranean Seed Oil Report Card
Based on our menu research, Roti Mediterranean cooks with: olive oil (grilled proteins), soybean/canola blend (fryer, dressings, garlic sauce), sesame (tahini sauce), mayo base (sandwich sauce); the rices and roasted vegetables carry an oil blend of olive and canola per the chain's own menu ingredient lines. Across the 58 menu items we analyzed, it averages 5.3g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
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Safest Orders at Roti Mediterranean
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: Burger Patty Only (No Bun) + Bottled Water, 2.0g total
| Item | PUFA |
|---|---|
| Gluten Free Pita | 0.1g |
| Regular Pita | 0.5g |
| Lemony Brussels Sprouts | 0.7g |
| Pita Chips | 2.2g |
| Chickpea Salad (side) | 2.3g |
What to Avoid at Roti Mediterranean
| Item | PUFA |
|---|---|
| Classic Falafel Street Pita | 19.6g |
| Mezze Protein Bowl | 17.3g |
| Roti Fries | 16.8g |
| Hummus & Pita | 16.7g |
| Hot Honey Harissa Chicken Sandwich | 12.3g |
Every Roti Mediterranean item, ranked
All 58 items we have for Roti Mediterranean, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Water | 0.0g |
| San Pellegrino (Limonata) | 0.0g |
| Mexican Coca-Cola | 0.0g |
| Fountain Drink | 0.0g |
| Dill, Yogurt & Cucumber Sauce | 0.0g |
| Gluten Free Pita | 0.1g |
| Purple Cabbage (side) | 0.2g |
| Curried Carrots (side) | 0.5g |
| Regular Pita | 0.5g |
| Red S'hug Sauce | 0.5g |
| Lemony Brussels Sprouts | 0.7g |
| Grape Tomatoes (side) | 0.8g |
| Persian Cucumbers (side) | 0.8g |
| Mini Classic Cheesecake | 1.0g |
| Roasted Summer Veggies | 1.1g |
| Cauliflower Rice (side) | 1.6g |
| Chocolate Chip Cookie | 2.0g |
| Garlic Sauce | 2.0g |
| Pita Chips | 2.2g |
| Saffron Rice | 2.2g |
| Chickpea Salad (side) | 2.3g |
| Build Your Own Salad | 3.0g |
| Gluten-Free Cookie | 3.0g |
| Build Your Own Greens & Grains Bowl | 3.0g |
| Kids Rice Bowl | 3.0g |
| Hummus | 3.5g |
| Build Your Own Bowl | 4.0g |
| Kids Pita | 4.0g |
| Roasted Red Pepper Sauce | 4.0g |
| Falafel Trio | 4.5g |
| Tahini Sauce | 4.5g |
| Green S'hug Sauce | 4.5g |
| Build Your Own Wrap | 5.0g |
| Build Your Own Pita | 5.0g |
| Decadent Brownie | 5.5g |
| Za'atar Chicken Bowl | 6.1g |
| Rainbow Veggie Bowl | 6.2g |
| Skirt Steak & Brussels Bowl | 6.2g |
| Steak Burger Pita | 6.3g |
| Mediterranean Chopped Salad | 6.9g |
| Harissa Chicken Chopped Salad | 6.9g |
| Baklava | 7.0g |
| Harissa Chicken Bowl | 7.1g |
| Mediterranean Yogurt & Pita | 7.1g |
| Hot Harissa Chicken Pita | 7.6g |
| Roasted Veggie Pita | 8.6g |
| Salmon and Kale Bowl | 9.6g |
| Fiery Roti Dip with Pita | 9.9g |
| Chicken Roti & Tahini Pita | 10.3g |
| Roti Greek Salad | 11.0g |
| Hot Honey Harissa Chicken Salad | 11.3g |
| Double Chicken Keto Bowl | 11.4g |
| Hot Honey Harissa Chicken Bowl | 12.0g |
| Hot Honey Harissa Chicken Sandwich | 12.3g |
| Hummus & Pita | 16.7g |
| Roti Fries | 16.8g |
| Mezze Protein Bowl | 17.3g |
| Classic Falafel Street Pita | 19.6g |
Frequently asked
Does Roti Mediterranean use seed oils?
Based on our menu research, Roti Mediterranean cooks with: olive oil (grilled proteins), soybean/canola blend (fryer, dressings, garlic sauce), sesame (tahini sauce), mayo base (sandwich sauce); the rices and roasted vegetables carry an oil blend of olive and canola per the chain's own menu ingredient lines. Across the 58 menu items we analyzed, it averages 5.3g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Roti Mediterranean cook with?
Our research indicates: olive oil (grilled proteins), soybean/canola blend (fryer, dressings, garlic sauce), sesame (tahini sauce), mayo base (sandwich sauce); the rices and roasted vegetables carry an oil blend of olive and canola per the chain's own menu ingredient lines. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Roti Mediterranean use beef tallow?
No. Our research indicates Roti Mediterranean cooks with olive oil (grilled proteins), soybean/canola blend (fryer, dressings, garlic sauce), sesame (tahini sauce), mayo base (sandwich sauce); the rices and roasted vegetables carry an oil blend of olive and canola per the chain's own menu ingredient lines, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Roti Mediterranean seed oil free?
No. Our research indicates Roti Mediterranean cooks with olive oil (grilled proteins), soybean/canola blend (fryer, dressings, garlic sauce), sesame (tahini sauce), mayo base (sandwich sauce); the rices and roasted vegetables carry an oil blend of olive and canola per the chain's own menu ingredient lines, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Roti Mediterranean?
Gluten Free Pita is the lowest-PUFA item we analyzed at Roti Mediterranean, at an estimated 0.1g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Roti Mediterranean?
Classic Falafel Street Pita is the highest-PUFA item we analyzed at Roti Mediterranean, at an estimated 19.6g 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 Roti Mediterranean 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.