H3 Portugal Seed Oil Report Card
Based on our menu research, H3 Portugal cooks with: not disclosed: H3 names no frying or cooking oil on h3.com (nutrition pages, allergen tables, ementa). Burgers are grilled 200 g beef patties; fries print 31-32% saturated fat, read as a vegetable-oil blend with palm (estimate); the Mediterraneo dressing is the chain-stated extra-virgin olive oil; the chocolate cake is butter and chocolate per the chain recipe. Across the 33 menu items we analyzed, it averages 3.7g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at H3 Portugal
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: H3 Mediterrâneo + Bolo de Chocolate + Limonadas, 3.2g total
| Item | PUFA |
|---|---|
| Salada | 0.0g |
| Limonadas | 0.0g |
| Limonadas sem açúcar / Limonadas zero | 0.0g |
| Chá gelado | 0.0g |
| Chá gelado sem açúcar | 0.0g |
What to Avoid at H3 Portugal
| Item | PUFA |
|---|---|
| H3 Super Bread | 17.5g |
| H3 Tuga | 10.1g |
| H3 Benedict | 8.7g |
| H3 Barbecue | 8.6g |
| H3 Carbonara | 8.0g |
Every H3 Portugal item, ranked
All 33 items we have for H3 Portugal, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Salada | 0.0g |
| Limonadas | 0.0g |
| Limonadas sem açúcar / Limonadas zero | 0.0g |
| Chá gelado | 0.0g |
| Chá gelado sem açúcar | 0.0g |
| Chá de limão | 0.0g |
| Chá de limão sem açúcar | 0.0g |
| Coca-Cola | 0.0g |
| Gelado de nata (bola) | 0.1g |
| Gelado de iogurte (bola) | 0.2g |
| Bolo de Chocolate | 0.4g |
| Doce de Leite | 0.9g |
| Arroz (meia dose) | 1.0g |
| Arroz (dose) | 2.1g |
| H3 Mediterrâneo | 2.8g |
| H3 Grelhado | 2.9g |
| Mousse de Avelã e Chocolate | 2.9g |
| Esparregado | 3.0g |
| Everydae | 3.0g |
| H3 French | 3.7g |
| Mousse de chocolate | 4.0g |
| Batata frita (meia dose) | 5.0g |
| H3 Cheese | 5.4g |
| H3 Com Molho | 5.5g |
| H3 Champignon | 5.6g |
| Croquetes (3) | 6.0g |
| Vinagreta h3 | 7.1g |
| Batata frita (dose) | 7.5g |
| H3 Carbonara | 8.0g |
| H3 Barbecue | 8.6g |
| H3 Benedict | 8.7g |
| H3 Tuga | 10.1g |
| H3 Super Bread | 17.5g |
Frequently asked
Does H3 Portugal use seed oils?
Based on our menu research, H3 Portugal cooks with: not disclosed: H3 names no frying or cooking oil on h3.com (nutrition pages, allergen tables, ementa). Burgers are grilled 200 g beef patties; fries print 31-32% saturated fat, read as a vegetable-oil blend with palm (estimate); the Mediterraneo dressing is the chain-stated extra-virgin olive oil; the chocolate cake is butter and chocolate per the chain recipe. Across the 33 menu items we analyzed, it averages 3.7g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does H3 Portugal cook with?
Our research indicates: not disclosed: H3 names no frying or cooking oil on h3.com (nutrition pages, allergen tables, ementa). Burgers are grilled 200 g beef patties; fries print 31-32% saturated fat, read as a vegetable-oil blend with palm (estimate); the Mediterraneo dressing is the chain-stated extra-virgin olive oil; the chocolate cake is butter and chocolate per the chain recipe. Preparation can vary by location, so treat PUFA numbers as estimates.
Does H3 Portugal use beef tallow?
No. Our research indicates H3 Portugal cooks with not disclosed: H3 names no frying or cooking oil on h3.com (nutrition pages, allergen tables, ementa). Burgers are grilled 200 g beef patties; fries print 31-32% saturated fat, read as a vegetable-oil blend with palm (estimate); the Mediterraneo dressing is the chain-stated extra-virgin olive oil; the chocolate cake is butter and chocolate per the chain recipe, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is H3 Portugal seed oil free?
Largely yes. Our research indicates H3 Portugal cooks with not disclosed: H3 names no frying or cooking oil on h3.com (nutrition pages, allergen tables, ementa). Burgers are grilled 200 g beef patties; fries print 31-32% saturated fat, read as a vegetable-oil blend with palm (estimate); the Mediterraneo dressing is the chain-stated extra-virgin olive oil; the chocolate cake is butter and chocolate per the chain recipe, which is not an industrial seed oil. Preparation can vary by location.
What is the safest thing to order at H3 Portugal?
Salada is the lowest-PUFA item we analyzed at H3 Portugal, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at H3 Portugal?
H3 Super Bread is the highest-PUFA item we analyzed at H3 Portugal, at an estimated 17.5g 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 H3 Portugal 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.