Fogo de Chao Seed Oil Report Card
Based on our menu research, Fogo de Chao cooks with: soybean oil and vegetable oil blend (estimated). Across the 34 menu items we analyzed, it averages 2.8g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Fogo de Chao fry in? The full answer
Eating at Fogo de Chao soon? Build your order in the app and see its seed oil total before you pay.
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Safest Orders at Fogo de Chao
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: Filet Mignon, 1.0g total
| Item | PUFA |
|---|---|
| Lamb Picanha (Cordeiro) | 0.4g |
| Lombo (Parmesan-Crusted Pork Loin) | 0.6g |
| Filet Mignon | 1.0g |
| Fraldinha (Bottom Sirloin) | 1.0g |
| Lamb Chops | 1.0g |
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Build my orderWhat to Avoid at Fogo de Chao
| Item | PUFA |
|---|---|
| Chocolate Brigadeiro | 8.3g |
| Made-to-Order Omelet, Plain (Brunch) | 7.4g |
| Crispy Polenta | 7.0g |
| Molten Chocolate Cake | 5.8g |
| Cheesecake Brulee | 5.6g |
Every Fogo de Chao item, ranked
All 34 items we have for Fogo de Chao, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Greek Yogurt Parfait (Brunch) | 0.2g |
| Lamb Picanha (Cordeiro) | 0.4g |
| Lombo (Parmesan-Crusted Pork Loin) | 0.6g |
| Filet Mignon | 1.0g |
| Caramelized Bananas | 1.0g |
| Fraldinha (Bottom Sirloin) | 1.0g |
| Lamb Chops | 1.0g |
| Cold-Smoked Salmon (Market Table) | 1.0g |
| Papaya Cream | 1.0g |
| Farofa | 1.0g |
| Garlic Mashed Potatoes | 1.0g |
| Alcatra (Top Sirloin) | 1.6g |
| Chicken Legs (Peri Peri) | 2.0g |
| Picanha (Garlic Sirloin) | 2.0g |
| Warm Pao de Queijo (2 pieces) | 2.0g |
| Ribeye | 2.0g |
| Pork Sausage (Linguica) | 2.0g |
| Bacon-Wrapped Chicken Breast | 2.0g |
| Pork Ribs | 2.0g |
| Fogo Feijoada (Black Bean Stew) | 2.0g |
| Bisteca de Porco (Double Bone-In Pork Chop) | 2.0g |
| Bacon-Wrapped Steak (Medalhoes com Bacon) | 2.8g |
| Tres Leches Cake | 3.4g |
| Bolo de Fuba (Brunch) | 3.8g |
| Market Table Salad Plate | 4.0g |
| Creme Brulee | 4.0g |
| Costela (Beef Ribs) | 4.4g |
| Key Lime Pie | 5.0g |
| Cheesecake Brulee | 5.6g |
| Belgian Waffle (Brunch) | 5.6g |
| Molten Chocolate Cake | 5.8g |
| Crispy Polenta | 7.0g |
| Made-to-Order Omelet, Plain (Brunch) | 7.4g |
| Chocolate Brigadeiro | 8.3g |
Frequently asked
Does Fogo de Chao use seed oils?
Based on our menu research, Fogo de Chao cooks with: soybean oil and vegetable oil blend (estimated). Across the 34 menu items we analyzed, it averages 2.8g estimated PUFA per item, earning a seed-oil grade of A (Low Risk).
What oil does Fogo de Chao cook with?
Our research indicates: Churrasco meats are fire-roasted on skewers over an open flame, seasoned with just rock salt (no added cooking oil); sides vary by prep — Pao de Queijo is baked with corn oil, Crispy Polenta is deep-fried (fryer oil not disclosed, assumed soybean/vegetable), mashed potatoes and caramelized bananas use butter, farofa is sauteed with bacon fat (fogodechao.com/menu, fogodechao.com/menu/side-dishes, fogodechao.com/menu/chicken-lamb-and-pork). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Fogo de Chao use beef tallow?
No. Our research indicates Fogo de Chao cooks with soybean oil and vegetable oil blend (estimated), not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Fogo de Chao seed oil free?
No. Our research indicates Fogo de Chao cooks with soybean oil and vegetable oil blend (estimated), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Fogo de Chao?
Filet Mignon is the lowest-PUFA item we analyzed at Fogo de Chao, at an estimated 1.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Fogo de Chao?
Chocolate Brigadeiro is the highest-PUFA item we analyzed at Fogo de Chao, at an estimated 8.3g 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.
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See where Fogo de Chao 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.