M&S Cafe UK Seed Oil Report Card
Based on our menu research, M&S Cafe UK cooks with: rapeseed/sunflower vegetable oil blend (M&S chips and pre-fried components); rapeseed-oil mayonnaise and dressings in toasties, jackets and tuna fillings; butter and vegetable fats in bakery. Very little in-store deep frying - most items are toasted, baked or assembled. Across the 39 menu items we analyzed, it averages 3.2g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at M&S Cafe 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: Jacket Potato with Cornish Cove Cheddar + Latte, 3.0g total
| Item | PUFA |
|---|---|
| Flat White | 0.0g |
| Iced Strawberry Shortcake Matcha | 1.0g |
| Mango & Coconut Cooler | 1.0g |
| Tomato & Basil Soup | 2.0g |
| Toasted Teacake | 2.0g |
What to Avoid at M&S Cafe UK
| Item | PUFA |
|---|---|
| Bowl of Chips | 9.0g |
| Tuna & Spring Onion Toastie | 7.0g |
| Jacket Potato with Tuna & Sweetcorn | 7.0g |
| Chicken & Pesto Toasted Flatbread | 6.0g |
| Mozzarella, Sunblush Tomato & Pesto Flatbread | 6.0g |
Every M&S Cafe UK item, ranked
All 39 items we have for M&S Cafe UK, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Flat White | 0.0g |
| Americano | 0.0g |
| Classic Tea | 0.0g |
| Iced Matcha Latte | 0.0g |
| Latte | 0.0g |
| Cappuccino | 0.0g |
| Toast with Jam & Butter | 1.0g |
| Iced Strawberry Shortcake Matcha | 1.0g |
| Mocha | 1.0g |
| Almond Croissant Latte | 1.0g |
| Hot Chocolate | 1.0g |
| Mango & Coconut Cooler | 1.0g |
| Tomato & Basil Soup | 2.0g |
| Custard Cream Milkshake | 2.0g |
| Toasted Teacake | 2.0g |
| Outrageously Chocolatey Milkshake | 2.0g |
| Smashed Avocado on Sourdough | 3.0g |
| Jacket Potato with Cornish Cove Cheddar | 3.0g |
| Two Poached Eggs on Sourdough | 3.0g |
| Emmental & Mushroom Toastie | 4.0g |
| Pistachio & Lemon Bundt Cake | 4.0g |
| Smashed Avocado with Two Poached Eggs | 4.0g |
| Jacket Potato with Three Bean Chilli & Avocado | 4.0g |
| Smoked Bacon Ciabatta Roll | 4.0g |
| Halloumi with Tomato Chutney Ciabatta Roll | 4.0g |
| Smoked Ham & Three Cheese Toastie | 4.0g |
| Vegan Lemon & Blueberry Bakewell Slice | 5.0g |
| Raspberry Clotted Cream Muffin | 5.0g |
| Smoked Bacon, Sausage & Omelette Ciabatta Roll | 5.0g |
| British Sausage Roll | 5.0g |
| Mediterranean Style Rainbow Veg Flatbread | 5.0g |
| Triple Sausage Ciabatta Roll | 5.0g |
| New York Salt Beef Toastie | 5.0g |
| BBQ Pulled Pork Toasted Flatbread | 5.0g |
| Chicken & Pesto Toasted Flatbread | 6.0g |
| Mozzarella, Sunblush Tomato & Pesto Flatbread | 6.0g |
| Tuna & Spring Onion Toastie | 7.0g |
| Jacket Potato with Tuna & Sweetcorn | 7.0g |
| Bowl of Chips | 9.0g |
Frequently asked
Does M&S Cafe UK use seed oils?
Based on our menu research, M&S Cafe UK cooks with: rapeseed/sunflower vegetable oil blend (M&S chips and pre-fried components); rapeseed-oil mayonnaise and dressings in toasties, jackets and tuna fillings; butter and vegetable fats in bakery. Very little in-store deep frying - most items are toasted, baked or assembled. Across the 39 menu items we analyzed, it averages 3.2g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does M&S Cafe UK cook with?
Our research indicates: rapeseed/sunflower vegetable oil blend (M&S chips and pre-fried components); rapeseed-oil mayonnaise and dressings in toasties, jackets and tuna fillings; butter and vegetable fats in bakery. Very little in-store deep frying - most items are toasted, baked or assembled. Preparation can vary by location, so treat PUFA numbers as estimates.
Does M&S Cafe UK use beef tallow?
No. Our research indicates M&S Cafe UK cooks with rapeseed/sunflower vegetable oil blend (M&S chips and pre-fried components); rapeseed-oil mayonnaise and dressings in toasties, jackets and tuna fillings; butter and vegetable fats in bakery. Very little in-store deep frying - most items are toasted, baked or assembled, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is M&S Cafe UK seed oil free?
No. Our research indicates M&S Cafe UK cooks with rapeseed/sunflower vegetable oil blend (M&S chips and pre-fried components); rapeseed-oil mayonnaise and dressings in toasties, jackets and tuna fillings; butter and vegetable fats in bakery. Very little in-store deep frying - most items are toasted, baked or assembled, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at M&S Cafe UK?
Flat White is the lowest-PUFA item we analyzed at M&S Cafe UK, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at M&S Cafe UK?
Bowl of Chips is the highest-PUFA item we analyzed at M&S Cafe UK, at an estimated 9.0g 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.
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See where M&S Cafe 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.