Togo's Seed Oil Report Card
Based on our menu research, Togo's cooks with: soybean oil. Across the 60 menu items we analyzed, it averages 10.1g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Togo's fry in? The full answer
Eating at Togo's soon? Build your order in the app and see its seed oil total before you pay.
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Safest Orders at Togo's
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: #9 Hot Pastrami (regular) + Bottled Water, 1.7g total
| Item | PUFA |
|---|---|
| #9 Hot Pastrami (regular) | 1.7g |
| Farmer's Market Wrap | 4.0g |
| #7 Roast Beef | 5.0g |
| #24 Turkey & Avocado | 5.0g |
| #27 BLT | 5.0g |
Build your Togo's 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 Togo's
| Item | PUFA |
|---|---|
| Asian Chicken Salad | 28.2g |
| #30 Tuna Melt | 26.8g |
| Santa Fe Chicken Salad | 26.5g |
| #55 Pastrami Cheese Steak (regular) | 22.7g |
| Chicken Club Salad | 22.6g |
Every Togo's item, ranked
All 60 items we have for Togo's, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Bottled Drink | 0.0g |
| Mustard | 0.0g |
| BBQ Sauce, Sweet Baby Ray's | 0.0g |
| #9 Hot Pastrami (regular) | 1.7g |
| Broccoli Cheddar Soup (Regular 10oz) | 1.7g |
| Chips | 3.0g |
| Dark Chocolate Chunk Cookie | 3.4g |
| Farmer's Market Wrap | 4.0g |
| Kids Mini Sandwich | 4.0g |
| Peanut Butter Cookie | 4.3g |
| #7 Roast Beef | 5.0g |
| #24 Turkey & Avocado | 5.0g |
| #27 BLT | 5.0g |
| #21 Cali Veggie | 5.0g |
| Mediterranean Chicken Salad | 5.0g |
| Chicken Caesar Salad | 5.0g |
| #8 Roast Beef, Turkey & Cheddar | 6.0g |
| #6 Hot Meatball | 6.0g |
| #23 Genoa Salami & Provolone | 6.0g |
| #28 BLAT | 6.0g |
| Santa Fe Chicken Wrap | 6.0g |
| Mediterranean Chicken Wrap | 6.0g |
| Asian Chicken Wrap | 6.0g |
| Chicken Caesar Wrap | 6.0g |
| Mayonnaise | 6.5g |
| #36 California Club | 7.0g |
| #31 Clubhouse Melt | 7.0g |
| Bacon Ranch Chicken Wrap | 7.0g |
| Italian Vinaigrette | 7.0g |
| Chicken Club Wrap | 8.6g |
| Fudge Brownie | 9.1g |
| #15 Greek Veggie | 9.4g |
| Farmer's Market Salad | 9.4g |
| #37 Brewpub Chicken | 10.1g |
| #38 Bacon Ranch Chicken | 10.4g |
| #2 Ham & Swiss | 10.6g |
| #5 Turkey & Cranberry | 10.8g |
| #1 Chicken & Cheddar | 11.0g |
| Chipotle Mayo | 11.0g |
| #3 Turkey & Cheddar | 11.4g |
| #26 Turkey, Ham & Cheddar | 12.3g |
| #39 BBQ Chipotle Chicken | 13.3g |
| #16 The Italian | 14.4g |
| #22 Grilled Cheese | 15.0g |
| #32 Pepper Jack Melt (regular) | 15.6g |
| #33 Triple Dip (regular) | 15.6g |
| Ranch | 16.0g |
| #47 French Dip (regular) | 16.9g |
| #10 Pastrami Reuben (regular) | 17.1g |
| #4 Turkey, Genoa Salami & Cheddar | 17.8g |
| #35 Cheese Steak (regular) | 18.4g |
| #45 Chicken Cheese Steak (regular) | 18.9g |
| #49 Pastrami Dip (regular) | 21.2g |
| #20 Albacore Tuna | 22.2g |
| Chicken Club Salad | 22.6g |
| #55 Pastrami Cheese Steak (regular) | 22.7g |
| Santa Fe Chicken Salad | 26.5g |
| #30 Tuna Melt | 26.8g |
| Asian Chicken Salad | 28.2g |
Frequently asked
Does Togo's use seed oils?
Based on our menu research, Togo's cooks with: soybean oil. Across the 60 menu items we analyzed, it averages 10.1g estimated PUFA per item, earning a seed-oil grade of D (Very High Risk).
What oil does Togo's cook with?
Our research indicates: Soybean oil (chipotle mayo, 1000 Island dressing); canola blend in some dressings. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Togo's use beef tallow?
No. Our research indicates Togo's cooks with soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Togo's seed oil free?
No. Our research indicates Togo's cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Togo's?
Farmer's Market Wrap is the lowest-PUFA item we analyzed at Togo's, at an estimated 4.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Togo's?
Asian Chicken Salad is the highest-PUFA item we analyzed at Togo's, at an estimated 28.2g 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 Togo's 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.