Togo's Seed Oil Report Card
Based on our menu research, Togo's cooks with: soybean oil. Across the 129 menu items we analyzed, it averages 14.3g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Togo's fry in? The full answer
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Safest Orders at Togo's
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 |
|---|---|
| #9 Hot Pastrami (Mini) | 0.8g |
| Chicken Noodle Soup (Regular 10oz) | 1.0g |
| #9 Hot Pastrami (regular) | 1.7g |
| #9 Hot Pastrami (Large) | 2.5g |
| Farmer's Market Wrap | 4.0g |
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Build my orderWhat to Avoid at Togo's
| Item | PUFA |
|---|---|
| #30 Tuna Melt (Large) | 39.9g |
| #23 Genoa Salami & Provolone (Large) | 36.5g |
| #31 Clubhouse Melt (Large) | 34.7g |
| #55 Pastrami Cheese Steak (Large) | 34.4g |
| #28 BLAT (Large) | 34.0g |
Every Togo's item, ranked
All 129 items we have for Togo's, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Bottled Drink | 0.0g |
| Mustard | 0.0g |
| BBQ Sauce, Sweet Baby Ray's | 0.0g |
| #9 Hot Pastrami (Mini) | 0.8g |
| Chicken Noodle Soup (Regular 10oz) | 1.0g |
| #9 Hot Pastrami (regular) | 1.7g |
| Broccoli Cheddar Soup (Regular 10oz) | 1.7g |
| #9 Hot Pastrami (Large) | 2.5g |
| Chips | 3.0g |
| Dark Chocolate Chunk Cookie | 3.4g |
| Farmer's Market Wrap | 4.0g |
| Kids Mini Sandwich | 4.0g |
| Peanut Butter Cookie | 4.3g |
| #1 Chicken & Cheddar (Mini) | 4.6g |
| #15 Greek Veggie (Mini) | 4.7g |
| #3 Turkey & Cheddar (Mini) | 4.8g |
| Chicken Caesar Salad | 5.0g |
| #5 Turkey & Cranberry (Mini) | 5.4g |
| #2 Ham & Swiss (Mini) | 5.4g |
| #37 Brewpub Chicken (Mini) | 5.5g |
| #38 Bacon Ranch Chicken (Mini) | 5.7g |
| #6 Hot Meatball (Mini) | 5.9g |
| #8 Roast Beef, Turkey & Cheddar | 6.0g |
| #6 Hot Meatball | 6.0g |
| Santa Fe Chicken Wrap | 6.0g |
| Mediterranean Chicken Wrap | 6.0g |
| Asian Chicken Wrap | 6.0g |
| Chicken Caesar Wrap | 6.0g |
| #7 Roast Beef (Mini) | 6.0g |
| #16 The Italian (Mini) | 6.4g |
| Mayonnaise | 6.5g |
| #39 BBQ Chipotle Chicken (Mini) | 6.6g |
| #36 California Club | 7.0g |
| Bacon Ranch Chicken Wrap | 7.0g |
| Italian Vinaigrette | 7.0g |
| #45 Chicken Cheese Steak (Mini) | 7.5g |
| Chicken Club Wrap | 8.2g |
| #22 Grilled Cheese (Mini) | 8.3g |
| #32 Pepper Jack Melt (Mini) | 8.8g |
| #27 BLT (Mini) | 8.8g |
| #47 French Dip (Mini) | 8.9g |
| #35 Cheese Steak (Mini) | 8.9g |
| Farmer's Market Salad (Half) | 9.0g |
| Fudge Brownie | 9.1g |
| #15 Greek Veggie | 9.4g |
| Farmer's Market Salad | 9.4g |
| #21 Cali Veggie (Mini) | 9.5g |
| #24 Turkey & Avocado (Mini) | 9.6g |
| #37 Brewpub Chicken | 10.1g |
| #10 Pastrami Reuben (Mini) | 10.3g |
| #38 Bacon Ranch Chicken | 10.4g |
| #2 Ham & Swiss | 10.6g |
| #28 BLAT (Mini) | 10.7g |
| #5 Turkey & Cranberry | 10.8g |
| #1 Chicken & Cheddar | 11.0g |
| Chipotle Mayo | 11.0g |
| Greek Veggie Wrap | 11.0g |
| #49 Pastrami Dip (Mini) | 11.1g |
| #55 Pastrami Cheese Steak (Mini) | 11.1g |
| #3 Turkey & Cheddar | 11.4g |
| #20 Albacore Tuna (Mini) | 11.4g |
| #7 Roast Beef | 12.0g |
| #26 Turkey, Ham & Cheddar | 12.3g |
| #31 Clubhouse Melt (Mini) | 12.5g |
| #23 Genoa Salami & Provolone (Mini) | 12.8g |
| #30 Tuna Melt (Mini) | 13.2g |
| #39 BBQ Chipotle Chicken | 13.3g |
| Mediterranean Chicken Salad (Half) | 13.3g |
| #16 The Italian | 14.4g |
| #22 Grilled Cheese | 15.0g |
| #2 Ham & Swiss (Large) | 15.1g |
| #15 Greek Veggie (Large) | 15.3g |
| #32 Pepper Jack Melt (regular) | 15.6g |
| #33 Triple Dip (regular) | 15.6g |
| Ranch | 16.0g |
| #6 Hot Meatball (Large) | 16.0g |
| #38 Bacon Ranch Chicken (Large) | 16.1g |
| #5 Turkey & Cranberry (Large) | 16.2g |
| #1 Chicken & Cheddar (Large) | 16.4g |
| #21 Cali Veggie | 16.7g |
| #3 Turkey & Cheddar (Large) | 16.8g |
| #47 French Dip (regular) | 16.9g |
| #10 Pastrami Reuben (regular) | 17.1g |
| Cali Veggie Wrap | 17.3g |
| #27 BLT | 17.6g |
| #4 Turkey, Genoa Salami & Cheddar | 17.8g |
| #7 Roast Beef (Large) | 18.0g |
| #35 Cheese Steak (regular) | 18.4g |
| #37 Brewpub Chicken (Large) | 18.4g |
| #24 Turkey & Avocado | 18.6g |
| #45 Chicken Cheese Steak (regular) | 18.9g |
| #39 BBQ Chipotle Chicken (Large) | 19.1g |
| Chicken Club Salad (Half) | 19.2g |
| #26 Turkey, Ham & Cheddar (Large) | 19.3g |
| Mediterranean Chicken Salad | 20.2g |
| #8 Roast Beef, Turkey & Cheddar (Large) | 20.4g |
| #49 Pastrami Dip (regular) | 21.2g |
| #16 The Italian (Large) | 21.5g |
| #22 Grilled Cheese (Large) | 21.7g |
| #28 BLAT | 21.9g |
| #20 Albacore Tuna | 22.2g |
| Santa Fe Chicken Salad (Half) | 22.5g |
| #55 Pastrami Cheese Steak (regular) | 22.7g |
| Chicken Club Salad | 22.9g |
| Asian Chicken Salad (Half) | 23.4g |
| #31 Clubhouse Melt | 23.6g |
| #32 Pepper Jack Melt (Large) | 23.9g |
| #21 Cali Veggie (Large) | 24.3g |
| #23 Genoa Salami & Provolone | 24.5g |
| #33 Triple Dip (Large) | 24.8g |
| #10 Pastrami Reuben (Large) | 25.4g |
| #47 French Dip (Large) | 26.4g |
| #27 BLT (Large) | 26.4g |
| Santa Fe Chicken Salad | 26.5g |
| #30 Tuna Melt | 26.8g |
| #45 Chicken Cheese Steak (Large) | 27.2g |
| #4 Turkey, Genoa Salami & Cheddar (Large) | 27.5g |
| #35 Cheese Steak (Large) | 27.9g |
| Asian Chicken Salad | 28.2g |
| #24 Turkey & Avocado (Large) | 28.2g |
| #36 California Club (Large) | 29.3g |
| #49 Pastrami Dip (Large) | 32.8g |
| #20 Albacore Tuna (Large) | 33.6g |
| #28 BLAT (Large) | 34.0g |
| #55 Pastrami Cheese Steak (Large) | 34.4g |
| #31 Clubhouse Melt (Large) | 34.7g |
| #23 Genoa Salami & Provolone (Large) | 36.5g |
| #30 Tuna Melt (Large) | 39.9g |
Frequently asked
Does Togo's use seed oils?
Based on our menu research, Togo's cooks with: soybean oil. Across the 129 menu items we analyzed, it averages 14.3g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Togo's cook with?
Our research indicates: Soybean oil (chipotle mayo, 1000 Island dressing); canola blend in some dressings. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Togo's use beef tallow?
No. Our research indicates Togo's cooks with soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Togo's seed oil free?
No. Our research indicates Togo's cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Togo's?
Farmer's Market Wrap is the lowest-PUFA item we analyzed at Togo's, at an estimated 4.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Togo's?
#30 Tuna Melt (Large) is the highest-PUFA item we analyzed at Togo's, at an estimated 39.9g 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 Togo's 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.