Oliver's Real Food Australia Seed Oil Report Card
Based on our menu research, Oliver's Real Food Australia cooks with: olive and canola oil. Across the 93 menu items we analyzed, it averages 3.8g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
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Safest Orders at Oliver's Real Food Australia
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: Chicken & Quinoa Salad Bowl + Flat White, 3.0g total
| Item | PUFA |
|---|---|
| Crumpets | 0.8g |
| Berry Coconut Yoghurt Cup | 1.0g |
| Egg Bites | 1.2g |
| Moroccan Vegetable Pocket | 1.6g |
| Ham, Cheese & Tomato Sandwich | 1.8g |
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Build my orderWhat to Avoid at Oliver's Real Food Australia
| Item | PUFA |
|---|---|
| Salted Mixed Nuts | 21.9g |
| Golden Rice Nuggets | 20.5g |
| Mexican Chicken Bowl | 13.9g |
| Fruit & Nut Bar | 11.0g |
| Pesto Pasta Salad | 10.1g |
Every Oliver's Real Food Australia item, ranked
All 93 items we have for Oliver's Real Food Australia, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Cappuccino | 0.0g |
| Flat White | 0.0g |
| Latte | 0.0g |
| Juice Orange Cold Pressed | 0.0g |
| Jiva Kombucha Pomegranate | 0.0g |
| Jiva Kombucha Ginger | 0.0g |
| Jiva Kombucha Mango Passion | 0.0g |
| Steamed Green Beans | 0.0g |
| Jiva Daily Greens | 0.0g |
| Jiva Hydration Boost | 0.0g |
| Juice Story Vitalise | 0.0g |
| Fruit Salad | 0.2g |
| Green Dream Alkalising Smoothie | 0.2g |
| Antioxidant Berry Smoothie | 0.2g |
| Mango Passion Smoothie | 0.3g |
| Banana Honey Smoothie | 0.3g |
| Hash Browns | 0.3g |
| Berry Blend Smoothie | 0.4g |
| Chocolate Bliss Smoothie | 0.4g |
| Crumpets | 0.8g |
| Berry Coconut Yoghurt Cup | 1.0g |
| Chicken & Sweet Corn Soup | 1.0g |
| Caramel Milkshake | 1.1g |
| Vanilla Milkshake | 1.1g |
| Chocolate Milkshake | 1.1g |
| Egg Bites | 1.2g |
| Moroccan Vegetable Pocket | 1.6g |
| Ham, Cheese & Tomato Sandwich | 1.8g |
| Steamed Edamame Beans | 1.9g |
| Pumpkin & Lentil Soup | 2.0g |
| Minestrone Soup | 2.0g |
| House-Made Muesli Bar | 2.0g |
| Choc Chip Cookie (House-Made) | 2.0g |
| Chocolate Chia Pudding | 2.0g |
| Passionfruit Coconut Yoghurt Cup | 2.0g |
| Banana Chia Pudding | 2.1g |
| Egg Pot | 2.4g |
| Bircher Muesli Pot | 2.6g |
| Chocolate & Hazelnut Brownie | 2.7g |
| Chicken & Quinoa Salad Bowl | 3.0g |
| Superfood Salad Bowl | 3.0g |
| Moroccan Chickpea Salad | 3.0g |
| Grilled Chicken Wrap | 3.0g |
| Turkish Bread Chicken Sandwich | 3.0g |
| Vegetable Lasagne | 3.0g |
| Beef & Vegetable Pie | 3.0g |
| Brown Rice & Grilled Vegetable Bowl | 3.0g |
| Poached Egg & Avocado on Rye | 3.0g |
| Veggie Sticks with Beetroot Hummus | 3.1g |
| Moroccan Vegetable Bowl | 3.1g |
| Avocado on Sourdough | 3.2g |
| Macadamia Energy Ball | 3.2g |
| Apple & Cinnamon Muffin | 3.3g |
| Very Berry Energy Ball | 3.3g |
| Pumpkin & Coconut Soup | 3.4g |
| Blueberry & Lemon Muffin | 3.4g |
| Raspberry & Coconut Muffin | 3.6g |
| Baked Potato Chips | 3.7g |
| Thai Chicken Salad | 4.0g |
| Falafel Wrap | 4.0g |
| Baked Salmon with Greens | 4.0g |
| Banana Bread | 4.3g |
| Oliver's Sea Salt Crisps | 4.5g |
| Veggie Patch Salad | 4.6g |
| Egg & Haloumi Wrap | 4.6g |
| Sweet Potato Chips | 4.7g |
| Peri Peri Chicken Burger | 4.7g |
| Oli Burger | 4.8g |
| Hash Brown & Avocado Breakfast Roll | 4.8g |
| Berry Morning Mix | 4.8g |
| Mango Passion Morning Mix | 4.9g |
| Mexican Chicken Pocket | 5.1g |
| Veggie Sticks with Hummus | 5.3g |
| Chicken & Mayo Sandwich | 5.3g |
| Classic Breakfast Pocket | 5.5g |
| Egg & Lettuce Sandwich | 6.2g |
| Haloumi Nourish Bowl | 6.2g |
| Goji Antioxidant Protein Bar | 6.8g |
| Blueberry Antioxidant Protein Bar | 6.9g |
| Butter Chicken Curry | 6.9g |
| Cranberry & Almond Cookie | 6.9g |
| Egg & Bacon Roll | 7.5g |
| Carrot & Walnut Cake | 7.9g |
| Chicken Nuggets | 8.1g |
| Beef Burger | 8.3g |
| Date & Walnut Cookie | 8.7g |
| Oliver's Cider Vinegar & Sea Salt Crisps | 9.5g |
| Oliver's Rosemary & Thyme Crisps | 9.5g |
| Pesto Pasta Salad | 10.1g |
| Fruit & Nut Bar | 11.0g |
| Mexican Chicken Bowl | 13.9g |
| Golden Rice Nuggets | 20.5g |
| Salted Mixed Nuts | 21.9g |
Frequently asked
Does Oliver's Real Food Australia use seed oils?
Based on our menu research, Oliver's Real Food Australia cooks with: olive and canola oil. Across the 93 menu items we analyzed, it averages 3.8g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Oliver's Real Food Australia cook with?
Our research indicates: olive oil and canola oil in dressings and hot dishes; brand positions itself as free of deep-fried food (baked, not fried). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Oliver's Real Food Australia use beef tallow?
No. Our research indicates Oliver's Real Food Australia cooks with olive and canola oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Oliver's Real Food Australia seed oil free?
No. Our research indicates Oliver's Real Food Australia cooks with olive and canola oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Oliver's Real Food Australia?
Ham, Cheese & Tomato Sandwich is the lowest-PUFA item we analyzed at Oliver's Real Food Australia, at an estimated 1.8g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Oliver's Real Food Australia?
Salted Mixed Nuts is the highest-PUFA item we analyzed at Oliver's Real Food Australia, at an estimated 21.9g 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 Oliver's Real Food Australia 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.