Greggs UK Seed Oil Report Card
Based on our menu research, Greggs UK cooks with: rapeseed and sunflower oil. Across the 172 menu items we analyzed, it averages 2.4g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Greggs UK
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: Ham & Cheese Baguette + Belgian Bun + Cappuccino (Regular), 2.5g total
| Item | PUFA |
|---|---|
| Belgian Bun | 0.6g |
| Pain au Chocolat | 0.8g |
| Simply Creamy Porridge | 0.9g |
| Egg & Cress Sandwich | 1.0g |
| Cheese & Caramelised Onion Toastie | 1.1g |
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Build my orderWhat to Avoid at Greggs UK
| Item | PUFA |
|---|---|
| Southern Fried Chicken Goujons | 11.0g |
| Chicken Caesar Salad with Egg | 9.1g |
| Thai Sweet Chilli Crisps | 8.0g |
| Sea Salt & Cider Vinegar Crisps | 8.0g |
| Mature Cheddar Cheese & Onion Crisps | 8.0g |
Every Greggs UK item, ranked
All 172 items we have for Greggs UK, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Melon & Grape Fruit Pot | 0.0g |
| Pineapple Fruit Pot | 0.0g |
| Fairtrade Orange Juice | 0.0g |
| Green Tea | 0.0g |
| Fat Free Greek Style Yoghurt with Strawberry Compote | 0.0g |
| Peppermint Tea | 0.0g |
| Sparkling Raspberry Lemonade | 0.0g |
| Fairtrade Apple Juice | 0.0g |
| Americano (Regular) | 0.0g |
| White Coffee (Regular) | 0.0g |
| Apple & Strawberry Fruit Pot | 0.0g |
| Americano (Large) | 0.0g |
| Espresso | 0.0g |
| White Coffee (Large) | 0.0g |
| Tea (Regular) | 0.0g |
| Tea (Large) | 0.0g |
| Still Water (Small) | 0.0g |
| Still Water (Large) | 0.0g |
| Flat White | 0.1g |
| Cappuccino (Regular) | 0.1g |
| Cappuccino (Large) | 0.2g |
| Latte (Regular) | 0.2g |
| Latte (Large) | 0.2g |
| Hot Chocolate (Regular) | 0.3g |
| Mocha (Regular) | 0.3g |
| Caramel Latte (Regular) | 0.4g |
| Caramel Latte (Large) | 0.4g |
| Hot Chocolate (Large) | 0.4g |
| Mocha (Large) | 0.4g |
| Vanilla Latte (Regular) | 0.4g |
| Vanilla Latte (Large) | 0.4g |
| Pumpkin Spice Latte with Salted Caramel Drizzle (Large) | 0.4g |
| Pumpkin Spice Latte with Salted Caramel Drizzle (Regular) | 0.4g |
| Hazelnut Crunch Latte (Regular) | 0.4g |
| Hazelnut Crunch Latte (Large) | 0.4g |
| Salted Caramel Latte (Regular) | 0.4g |
| Salted Caramel Latte (Large) | 0.4g |
| Star Biscuit | 0.5g |
| Candy Cane Mint Hot Chocolate (Regular) | 0.5g |
| Christmas Mini Caramel Shortbreads | 0.5g |
| Belgian Bun | 0.6g |
| Candy Cane Mint Hot Chocolate (Large) | 0.6g |
| All Butter Croissant | 0.7g |
| Caramel Crispy Bar | 0.8g |
| Gingerbread Man | 0.8g |
| Pain au Chocolat | 0.8g |
| Vanilla Custard Slice | 0.8g |
| Jam Doughnut | 0.9g |
| Simply Creamy Porridge | 0.9g |
| Jammy Heart Biscuit | 0.9g |
| Egg & Cress Sandwich | 1.0g |
| Pumpkin Biscuit | 1.0g |
| Cream Iced Finger | 1.1g |
| Cheese & Caramelised Onion Toastie | 1.1g |
| Glazed Ring Doughnut | 1.2g |
| Mexican Chicken Baguette | 1.2g |
| Hot Mexican Chicken Baguette | 1.2g |
| Sugar Strand Doughnut | 1.3g |
| Caramel Shortbread | 1.3g |
| Mature Cheddar Cheese Salad Baguette | 1.3g |
| Golden Syrup Flavour Porridge | 1.3g |
| Caramel Custard Doughnut | 1.3g |
| Vanilla Custard Cream Doughnut | 1.3g |
| Apple Danish | 1.3g |
| Pumpkin Spice Doughnut | 1.3g |
| Ham Sandwich | 1.3g |
| Apple & Cinnamon Flavour Porridge | 1.4g |
| Cheese Sandwich | 1.4g |
| Pink Jammie Doughnut | 1.5g |
| Millionaire's Doughnut | 1.5g |
| Fruit Scone | 1.6g |
| Double Chocolate Doughnut | 1.6g |
| Tuna Crunch Baguette | 1.7g |
| Ham & Cheese Baguette | 1.8g |
| Hot Ham and Cheese Baguette | 1.8g |
| Cream Éclair | 1.8g |
| Mexican Chicken Sandwich | 1.8g |
| Sweet Mince Pie Roll | 1.8g |
| Yum Yum | 1.9g |
| Tuna Crunch Roll | 1.9g |
| Christmas Slice | 1.9g |
| Chicken Salad Bowl | 2.0g |
| Vegan Roll Pork-Free | 2.1g |
| Hash Browns (2 Pack) | 2.1g |
| Ham & Cheese Toastie | 2.1g |
| Tomato Soup | 2.1g |
| Chicken Roll | 2.1g |
| Free Range Egg Pot | 2.1g |
| Cheese & Pickle Sandwich | 2.1g |
| Cheese & Tomato Sandwich | 2.1g |
| White Chocolate Gingerbread Cookie | 2.1g |
| Triple Chocolate Doughnut | 2.2g |
| Fruity Flapjack | 2.2g |
| Novelty Bun | 2.2g |
| Chocolate Cake Bar | 2.2g |
| BBQ Chicken and Bacon Melt Baguette | 2.2g |
| Spooky Bun | 2.2g |
| Mature Cheddar Cheese Ploughmans Oval Bite | 2.3g |
| Tuna Mayonnaise & Cucumber Sandwich | 2.4g |
| Chocolate Brownie Bar | 2.5g |
| Mexican Chicken Flatbread | 2.5g |
| Cheese Scone | 2.5g |
| Mozzarella & Cheddar Bites | 2.6g |
| Honey Roast Ham & Egg Salad Sandwich | 2.6g |
| Chicken Bake | 2.7g |
| Bacon Breakfast Roll | 2.7g |
| Tandoori Chicken Sandwich | 2.7g |
| Festive Bake | 2.7g |
| Cheese & Onion Bake | 2.8g |
| Bonfire Toffee Muffin | 2.8g |
| Steak Bake | 2.9g |
| Triple Chocolate Cookie | 2.9g |
| Bacon and Cheese Wrap | 2.9g |
| Bacon Breakfast Baguette | 2.9g |
| Milk Chocolate Cookie | 2.9g |
| White Chocolate Cookie | 2.9g |
| Honey Roast Ham and Egg Salad Roll | 2.9g |
| Vegetable Bake | 2.9g |
| Pigs in Blankets | 2.9g |
| Roast Chicken Salad Roll | 3.0g |
| Roast Chicken & Honey Mustard Mayo Oval Bite | 3.0g |
| Mexican Chicken Oval Bite | 3.0g |
| Roast Chicken Salad Sandwich | 3.0g |
| Egg Mayonnaise Sandwich | 3.0g |
| Sausage, Bean & Cheese Melt | 3.1g |
| Southern Fried Potato Wedges | 3.1g |
| Tandoori Chicken Roll | 3.1g |
| Steak & Stilton Bake | 3.3g |
| Egg Mayonnaise & Tomato Sandwich | 3.3g |
| Sausage Roll | 3.4g |
| Roast Chicken and Bacon Club Baguette | 3.4g |
| Sausage Breakfast Roll | 3.4g |
| Tandoori Chicken Baguette | 3.4g |
| Prawn Layered Pasta Salad | 3.4g |
| Omelette Breakfast Baguette | 3.5g |
| Bacon and Omelette Breakfast Roll | 3.5g |
| Pigs Under Blanket Toastie | 3.5g |
| Free Range Egg Mayo Sandwich | 3.6g |
| Chicken & Pepperoni Pizza Toastie | 3.6g |
| Roast Chicken Mayonnaise Baguette | 3.7g |
| Bacon and Omelette Breakfast Baguette | 3.8g |
| Buffalo Chicken Baguette | 3.8g |
| Bacon and Sausage Breakfast Roll | 3.8g |
| Omelette Breakfast Roll | 3.9g |
| Sausage, Egg & Cheese Muffin | 4.0g |
| Sausage and Omelette Breakfast Roll | 4.1g |
| BLT Sandwich | 4.1g |
| Mac & Cheese | 4.2g |
| Sausage Breakfast Baguette | 4.3g |
| Bacon and Sausage Breakfast Baguette | 4.4g |
| Sausage and Omelette Breakfast Baguette | 4.6g |
| Margherita Pizza | 4.8g |
| Triple Chocolate Muffin | 4.9g |
| Veggie Feast Pizza | 5.1g |
| Pepperoni Pizza with Hot Honey | 5.1g |
| Spicy Chicken Pizza | 5.3g |
| Pepperoni Pizza | 5.5g |
| Festive Feast Baguette | 5.5g |
| BBQ Chicken & Bacon Pasta | 5.7g |
| Free Range Egg Mayonnaise Baguette | 5.8g |
| Buffalo Chicken Pizza | 6.1g |
| BBQ Chicken & Bacon Pizza | 6.2g |
| Southern Fried Chicken Baguette | 6.5g |
| Spicy BBQ Chicken Bites | 7.0g |
| Chocolate Doughnut | 7.0g |
| Tomato & Mozzarella Pasta | 7.0g |
| Thai Sweet Chilli Crisps | 8.0g |
| Sea Salt & Cider Vinegar Crisps | 8.0g |
| Mature Cheddar Cheese & Onion Crisps | 8.0g |
| Hot Chocolate Brownies | 8.0g |
| Chicken Caesar Salad with Egg | 9.1g |
| Southern Fried Chicken Goujons | 11.0g |
Frequently asked
Does Greggs UK use seed oils?
Based on our menu research, Greggs UK cooks with: rapeseed and sunflower oil. Across the 172 menu items we analyzed, it averages 2.4g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Greggs UK cook with?
Our research indicates: palm oil + rapeseed oil (savoury pastry and bake fillings, per ingredient lists); vegetable oil blend, mainly rapeseed and sunflower (fried doughnuts and hot food items); the two supplier-coated chicken items (Southern Fried Chicken Baguette 50% saturates, Spicy BBQ Chicken Bites 41%) print a saturated share no rapeseed / sunflower fryer reaches, and Greggs publishes no oil statement anywhere (the allergen guide is an image-only tick matrix), so those two rows are filed at the panel ceiling, low confidence. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Greggs UK use beef tallow?
No. Our research indicates Greggs UK cooks with rapeseed and sunflower oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Greggs UK seed oil free?
No. Our research indicates Greggs UK cooks with rapeseed and sunflower oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Greggs UK?
Egg & Cress Sandwich is the lowest-PUFA item we analyzed at Greggs UK, at an estimated 1.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Greggs UK?
Southern Fried Chicken Goujons is the highest-PUFA item we analyzed at Greggs UK, at an estimated 11.0g 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 Greggs UK 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.