Pret a Manger UK Seed Oil Report Card
Based on our menu research, Pret a Manger UK cooks with: rapeseed oil (mayo, dressings, spreads); sunflower and linseed oil also appear across the range; no deep-fat frying — shops have no fryers. Across the 222 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 Pret a Manger 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.
| Item | PUFA |
|---|---|
| Banana | 0.1g |
| Apple | 0.1g |
| Fruit Salad | 0.2g |
| Pret A Mango | 0.2g |
| Pastel De Nata | 0.3g |
Build your Pret a Manger UK order
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Build my orderWhat to Avoid at Pret a Manger UK
| Item | PUFA |
|---|---|
| Chef's Italian Chicken Salad | 24.3g |
| Classic Frappe | 16.5g |
| Miso Salmon | 14.5g |
| Frozen Hot Chocolate | 14.1g |
| Mocha Frappé | 14.0g |
Around the world: Pret a Manger
Chef's Italian Chicken Salad has 13.2g of PUFA in Ireland but 24.3g in the UK. Same chain.
We have Pret a Manger in 2 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | Chef's Italian Chicken Salad | Nutty Pistachio & Almond Loaf Cake | Tuna Nicoise Salad | Zingy Lemon & Almond Loaf Cake | Warm Chicken Caesar Bacon Ciabatta | Chicken Pesto & Rocket Wrap |
|---|---|---|---|---|---|---|---|
| UK (this page) | rapeseed oil | 24.3g | 5.5g | 13.4g | 7.5g | 12.6g | 9.2g |
| Ireland | Not disclosed | 13.2g | 14.6g | 7.2g | 13.2g | 12.3g | 10.6g |
Items are matched by name, so portions and recipes can differ between countries. Values are estimated grams of seed-oil PUFA per item. Oil notes are as each country's chain discloses them.
Every Pret a Manger UK item, ranked
All 222 items we have for Pret a Manger UK, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Mango & Passionfruit Smoothie | 0.0g |
| Pret Still Water 750ml | 0.0g |
| Pret Still Water 500ml | 0.0g |
| Vitamin Volcano | 0.0g |
| poppi Lemon Lime | 0.0g |
| Lime & Raspberry Seltzer | 0.0g |
| Earl Grey Tea | 0.0g |
| Macchiato | 0.0g |
| Coke Zero Can | 0.0g |
| Cucumber & Mint Seltzer | 0.0g |
| Pret's Sparkling Grape & Elderflower | 0.0g |
| poppi Raspberry Rose | 0.0g |
| Matcha Latte | 0.0g |
| Tropical Green Tea | 0.0g |
| Diet Coke Bottle | 0.0g |
| Pret's Sparkling Apple Fizz | 0.0g |
| Pret's Sparkling Ginger Beer | 0.0g |
| poppi Orange | 0.0g |
| Coke Bottle | 0.0g |
| Diet Coke Can | 0.0g |
| Ginger Kombucha | 0.0g |
| Iced Matcha Latte | 0.0g |
| Pret Sparkling Water 500ml | 0.0g |
| Pret's Rhubarb Lemonade | 0.0g |
| Peppermint Tea | 0.0g |
| Easy Greens | 0.0g |
| Babyccino | 0.0g |
| poppi Strawberry & Lemon | 0.0g |
| Coke Zero Bottle | 0.0g |
| poppi Wild Berry | 0.0g |
| Breakfast Tea | 0.0g |
| Coke Can | 0.0g |
| Orange Juice | 0.1g |
| Filter Coffee | 0.1g |
| Hot Shot | 0.1g |
| Iced Black Americano | 0.1g |
| Dark Chocolate Corn Cakes | 0.1g |
| Banana | 0.1g |
| Ginger Shot | 0.1g |
| Espresso | 0.1g |
| Apple | 0.1g |
| Apple Juice | 0.1g |
| Americano | 0.1g |
| Flat White | 0.2g |
| Latte | 0.2g |
| Mango & Peach Smoothie | 0.2g |
| Iced Chai Latte | 0.2g |
| Fruit Salad | 0.2g |
| Cappuccino | 0.2g |
| Pret A Mango | 0.2g |
| Iced Mocha | 0.2g |
| Iced Latte | 0.2g |
| Iced Hot Chocolate | 0.2g |
| Side Porridge | 0.3g |
| Chai Latte | 0.3g |
| Pumpkin Spice Latte | 0.3g |
| Hot Chocolate | 0.3g |
| Chicken Laksa Side Soup | 0.3g |
| Mocha | 0.3g |
| Mango Smoothie | 0.3g |
| Pastel De Nata | 0.3g |
| Berries & Banana Smoothie | 0.3g |
| Soup White Baguette with Butter | 0.4g |
| Mango & Lime | 0.4g |
| Popcorn Bar | 0.4g |
| Dark Chocolate with Sea Salt | 0.4g |
| Pret's Proper Porridge | 0.5g |
| Cranberry, Raspberry & Pomegranate Pret Still | 0.5g |
| Milk Chocolate Bar | 0.5g |
| Super Fruit | 0.5g |
| Banana Cinnamon Porridge | 0.5g |
| Pret's Mushroom Risotto Side Soup | 0.5g |
| Green Tea & Peach Pret Still | 0.5g |
| Butter Chicken Side Soup | 0.5g |
| Lemon & Ginger Pret Still | 0.5g |
| Mango & Passion Fruit Pret Still | 0.5g |
| Creamy Roast Chicken Side Soup | 0.6g |
| Chicken Laksa Soup | 0.6g |
| Blueberry Balance Bowl | 0.6g |
| Souper Tomato Side Soup | 0.8g |
| Pret's Gingerbread Biscuit Godfrey | 0.8g |
| Pain aux Raisins | 0.8g |
| Brie, Tomato & Basil Baguette | 0.8g |
| All Butter Croissant | 0.9g |
| Chocolate Chunk Cookie | 0.9g |
| Chocolate Brownie Bar | 1.0g |
| Cranberries in Coats | 1.0g |
| Pret's Mushroom Risotto | 1.0g |
| Raspberry & White Chocolate Cookie | 1.0g |
| Cinnamon Danish | 1.1g |
| Triple Chocolate Cookie | 1.1g |
| Butter Chicken Soup | 1.1g |
| Creamy Roast Chicken Soup | 1.2g |
| Falafel, Avo & Chipotle Half Flatbread | 1.2g |
| Kale & Cauli Macaroni Cheese | 1.4g |
| Chocolate Croissant | 1.4g |
| Egg & Spinach Protein Pot | 1.4g |
| The Big Apple Bowl | 1.4g |
| Warm Beef Birria & Jalapeño Ciabatta | 1.5g |
| Crispy Potato Bites | 1.5g |
| Chicken, Avocado & Basil Half Sandwich | 1.5g |
| Choc Bar | 1.6g |
| Shawarma Spiced Chicken Half Flatbread | 1.6g |
| Ham & Cheese | 1.6g |
| Mango & Banana Sunshine Bowl | 1.6g |
| Souper Tomato | 1.7g |
| Five Berry Bowl | 1.8g |
| Coconut & Quinoa Porridge | 1.8g |
| Chocolate Hazelnut Praline Cookie | 1.8g |
| Dark Chocolate Salted Almonds | 1.8g |
| Love Bar | 1.9g |
| Bircher Muesli | 1.9g |
| Almond Croissant | 1.9g |
| Roasted Mushroom, Pret's Baked Beans & Egg Pot | 1.9g |
| Avo, Olive & Toms Half Baguette | 1.9g |
| Butternut Squash Soup | 2.0g |
| Pret's Lasagne Side Soup | 2.0g |
| Ham & Cheese Croissant | 2.1g |
| Triple Bacon Ciabatta | 2.2g |
| Salted Popcorn | 2.2g |
| Nuts, Fruit, Chocolate | 2.3g |
| Butternut & Humous Side Salad | 2.3g |
| Pret Bar | 2.4g |
| Falafel, Avo & Chipotle Flatbread | 2.4g |
| Bacon, Cheese & Jalapeño Pastry | 2.5g |
| Smoked Salmon & Egg Protein Pot | 2.5g |
| Pret's Chicken Satay Half Baguette | 2.6g |
| Chicken & Greens Protein Plate | 2.6g |
| Posh Cheddar & Pickle Half Baguette | 2.7g |
| Mozzarella & Tomato Croissant | 2.7g |
| Chicken, Avocado & Basil | 2.9g |
| Chicken & Edamame Protein Pot | 3.0g |
| Sweet & Salt Popcorn | 3.0g |
| Spinach & Feta Pastry | 3.0g |
| Pole & Line Caught Tuna Half Baguette | 3.1g |
| Shawarma Spiced Chicken Flatbread | 3.2g |
| Italian Prosciutto Half Baguette | 3.2g |
| Pret's Sausage Roll | 3.3g |
| Coronation Chicken Half Baguette | 3.3g |
| Bacon & Egg Mayo Breakfast Baguette | 3.5g |
| Mediterranean Style Tuna Half Flatbread | 3.6g |
| Mature Cheddar & Pret Pickle | 3.7g |
| Avo, Olive & Toms Baguette | 3.7g |
| Warm Three Cheese & Tomato Ciabatta | 3.7g |
| Classic Super Club Half Sandwich | 3.8g |
| Chicken Caesar & Bacon Half Baguette | 3.9g |
| Avo & Herb Wrap | 3.9g |
| Mozzarella & Tomato Toastie | 4.0g |
| Superfood Salad | 4.0g |
| Crayfish & Rocket Salad | 4.0g |
| Pret's Lasagne Soup | 4.0g |
| Smoked Salmon & Egg Mayo Breakfast Baguette | 4.1g |
| Acai & Almond Butter Bowl | 4.1g |
| Pret's Veggie Breakfast Ciabatta | 4.1g |
| Free-Range Egg Mayo | 4.2g |
| Roasted Tomato & Egg Mayo Breakfast Baguette | 4.3g |
| Tuna & Cucumber | 4.4g |
| Free-Range Egg & Avo Breakfast Baguette | 4.4g |
| British Sausages, Pret's Baked Beans & Egg Pot | 4.4g |
| Miso Chicken Rice Bowl | 4.4g |
| Tuna Melt Bloomer Toastie | 4.5g |
| Ham & Cheese Bloomer Toastie | 4.6g |
| Very Berry Croissant | 4.8g |
| Chicken Caesar Protein Pot | 5.0g |
| Coronation Chicken | 5.1g |
| Chicken Satay Baguette | 5.1g |
| Humous & Chipotle Wrap | 5.1g |
| Sausage & Bacon Ciabatta | 5.1g |
| Falafel & Halloumi Hot Wrap | 5.2g |
| Scottish Smoked Salmon | 5.2g |
| Egg Florentine | 5.2g |
| Hoisin Duck Wrap | 5.2g |
| Italian Style Chicken & Basil Hot Wrap | 5.3g |
| Posh Cheddar & Pickle Baguette | 5.4g |
| Butternut & Humous Mezze Bowl | 5.4g |
| Triple Sausage Ciabatta | 5.4g |
| Classic Cheese Bloomer Toastie | 5.5g |
| Nutty Pistachio & Almond Loaf Cake | 5.5g |
| Chicken Satay Wrap | 5.6g |
| Smoked Salmon, Soft Cheese & Dill Baguette | 5.7g |
| New Yorker Club Sandwich | 5.8g |
| Chicken & Bacon Ciabatta | 6.0g |
| Chicken Meatball Hot Wrap | 6.0g |
| Wiltshire Cured Ham & Grevé Baguette | 6.1g |
| Ultimate Breakfast Ciabatta | 6.1g |
| Pole & Line Caught Tuna Baguette | 6.2g |
| Double Berry Muffin | 6.4g |
| Coronation Chicken Baguette | 6.5g |
| Italian Prosciutto Baguette | 6.5g |
| Loaded Chocolate Chunk Banana Bread | 7.1g |
| Mediterranean Style Tuna Flatbread | 7.1g |
| Classic Green Side Salad | 7.2g |
| Zingy Lemon & Almond Loaf Cake | 7.5g |
| Smoked Salmon, Egg Mayo & Avo Baguette | 7.5g |
| Swedish Meatball Hot Wrap | 7.5g |
| Classic Super Club | 7.6g |
| Chicken Caesar & Bacon Baguette | 7.8g |
| Chicken Salad | 7.9g |
| Chicken Salad Baguette | 7.9g |
| Smoked Salmon & Egg Protein Plate | 8.2g |
| Salt & Cider Vinegar Crisps | 8.3g |
| Sea Salt Crisps | 8.4g |
| Smoky Chipotle Crisps | 8.4g |
| Chipotle Chicken | 8.5g |
| Mortadella, Mozzarella & Pistachio Baguette | 8.6g |
| Mature Cheddar & Red Onion Crisps | 8.6g |
| Chicken Pesto & Rocket Wrap | 9.2g |
| Shawarma Chicken | 9.2g |
| Korean BBQ Tofu | 9.2g |
| Toasted Marshmallow Latte | 12.0g |
| Toasted Marshmallow Hot Chocolate | 12.1g |
| Warm Chicken Caesar Bacon Ciabatta | 12.6g |
| Tuna Nicoise Salad | 13.4g |
| Vanilla Matcha Frappe | 13.7g |
| Vanilla Frappé | 13.8g |
| Hazelnut Frappé | 13.8g |
| Caramel Frappé | 13.8g |
| Mocha Frappé | 14.0g |
| Frozen Hot Chocolate | 14.1g |
| Miso Salmon | 14.5g |
| Classic Frappe | 16.5g |
| Chef's Italian Chicken Salad | 24.3g |
Frequently asked
Does Pret a Manger UK use seed oils?
Based on our menu research, Pret a Manger UK cooks with: rapeseed oil (mayo, dressings, spreads); sunflower and linseed oil also appear across the range; no deep-fat frying — shops have no fryers. Across the 222 menu items we analyzed, it averages 3.2g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Pret a Manger UK cook with?
Our research indicates: rapeseed oil (mayo, dressings, spreads); sunflower and linseed oil also appear across the range; no deep-fat frying — shops have no fryers. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Pret a Manger UK use beef tallow?
No. Our research indicates Pret a Manger UK cooks with rapeseed oil (mayo, dressings, spreads); sunflower and linseed oil also appear across the range; no deep-fat frying — shops have no fryers, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Pret a Manger UK seed oil free?
No. Our research indicates Pret a Manger UK cooks with rapeseed oil (mayo, dressings, spreads); sunflower and linseed oil also appear across the range; no deep-fat frying — shops have no fryers, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Pret a Manger UK?
Fruit Salad is the lowest-PUFA item we analyzed at Pret a Manger UK, at an estimated 0.2g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Pret a Manger UK?
Chef's Italian Chicken Salad is the highest-PUFA item we analyzed at Pret a Manger UK, at an estimated 24.3g 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 Pret a Manger 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.