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Snacks without seed oils: UK supermarket picks

Published 29 October 2026

The easiest snacks without seed oils are ones with very short ingredients lists: plain nuts, cheese, rye crispbread, rice cakes and corn cakes. For crisps and crackers, look for olive oil, coconut oil or no oil at all on the label.

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Lots of snacks in UK shops use sunflower, rapeseed or palm oil. This guide lists ones that don't, and shows you how to check any pack.

What snacks don't have seed oils?

Here is a quick list of snack types that often have no seed oils:

  • plain nuts (not roasted in oil)
  • cheese, cheese sticks and mini cheeses
  • rye crispbreads
  • plain rice cakes and corn cakes
  • oatcakes made with olive oil
  • crisps and popcorn cooked in olive or coconut oil
  • houmous made with olive oil
  • fruit and veg

Flavoured snacks are harder. Flavours often come with oil, sugar or yeast extract. Plain is your friend.

Crackers and crispbreads without seed oils

Many crackers use palm oil or sunflower oil. These don't:

The oatcakes use olive oil. The two Ryvita packs have no oil at all. They are rye flour and salt.

See more on our crackers without palm oil list.

Rice cakes and corn cakes

Plain rice cakes and corn cakes are often just grain and salt. Flavoured ones can add oil, sugar or flavouring.

Our rice cakes and corn cakes list has more.

Are there crisps without seed oils?

Yes, but only a few. These use olive oil:

See our full crisps without seed oils list for more.

Cheese snacks without seed oils

Cheese is made from milk, salt, cultures and rennet. There is no oil. That makes cheese one of the simplest snacks.

Grated cheese is a bit different. It often has potato starch added to stop it sticking. That's not a seed oil, but it's worth knowing.

Nuts and dips

Plain nuts have one ingredient: nuts. Roasted and salted nuts can be roasted in sunflower oil. Check the list.

Most houmous in UK shops uses rapeseed oil. Some use olive oil instead. This one uses extra virgin olive oil:

How to spot seed oils on a snack label

Turn the pack over. Find the word "Ingredients". Then look for these words:

  • rapeseed oil or canola oil
  • sunflower oil
  • soya oil or soybean oil
  • corn oil
  • palm oil, palm fat or palm kernel oil
  • vegetable oil or vegetable fat

If you see "vegetable oil", the label must name the plants. For example, it may say "vegetable oils (rapeseed, sunflower)". This is set out in UK food labelling law.

Also look for "lecithin". It is an emulsifier often made from sunflower or soya. Our rules leave it out.

Seeds are fine. "Sunflower seeds" and "pumpkin seeds" are not oils.

Why do some people avoid seed oils?

People give different reasons. Some want fewer refined oils in their food. Some like to know how each oil is made. Some just want shorter lists. We don't make claims either way. We just show what's on the label.

Snack ideas for work, school and the sofa

You don't need a special shop for this. Most big supermarkets have at least a few of these.

  • For work: rye crispbread with cheese, or a handful of plain nuts.
  • For school: a mini cheese, corn cakes and some fruit.
  • For the sofa: olive oil popcorn, or oatcakes with houmous.

Snack recipes with no seed oils

You can also make your own:

More lists

FAQ

Are rice cakes seed oil free? Plain ones often are. They are usually just rice and salt. Flavoured ones can add oil.

Is houmous made with seed oils? Many are made with rapeseed oil. Some are made with olive oil. Check the list.

Are oatcakes seed oil free? Some are. Many use palm oil or sunflower oil. Look for olive oil or butter.

Is popcorn seed oil free? Plain kernels are. Ready-made popcorn depends on the oil used. Look for olive or coconut oil.

Sources

  • legislation.gov.uk, Food information rules, Annex VII (how vegetable oils are named): https://www.legislation.gov.uk/eur/2011/1169/annex/VII
  • GOV.UK, Approved additives and E numbers (E322 lecithins): https://www.gov.uk/government/publications/approved-additives-and-e-numbers/approved-additives-and-e-numbers

Not sure about a snack? Take a photo of the label in The Better Basket, and we'll check it for you.

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