These numbers only serve as guidelines. You’ll also find some meatless options, including a veggie burger, roasted veggie wrap, and portobello mushroom with halloumi wrap. What to Eat at Nando's: Healthy Menu Choices and Nutrition Facts, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Jonathan Valdez, RDN, CDE, CPT, What to Eat at Wingstop: Healthy Menu Choices and Nutrition Facts, What to Eat at Whataburger: Healthy Menu Choices and Nutrition Facts, What to Eat at IKEA Restaurant: Healthy Menu Choices and Nutrition Facts, The Best and Worst Choices at Cheesecake Factory for Calorie-Counters, What to Eat at El Pollo Loco: Healthy Menu Choices and Nutrition Facts, What to Eat at Veggie Grill: Healthy Menu Choices and Nutrition Facts, What to Eat at Denny's: Healthy Menu Choices and Nutrition Facts, What to Eat at Little Caesars: Healthy Menu Choices and Nutrition Facts, Pineapple, avocado, portobello mushroom, corn on the cob, Naughty natas, four high carrot cake, raspberry cheesecake, barely baked brownie. In the United States, Nando’s has locations in Washington D.C., Maryland, Virginia, and Illinois. While marinades make for juicy, flavorful chicken, they can also contribute calories and a lot of sodium. Ingredients that do not contain an allergen may be produced, transported, and stored near allergen-containing ingredients or prepared using shared equipment. Nando’s also offers “appeteasers” and sides. The PERi-PERi chicken bowl "Xtra Hot" provides 874 calories, 38g fat, 7g saturated fat, 84g carbohydrate, 7g sugar, 43g protein, and 1,789 mg sodium. Menu items may contain or come into contact with nuts, and lactose. Surprisingly, the hummus with PERi-PERi drizzle and pita bread ordered "Xtra Hot" is by far the most calorie-packed of the sides with 1,281 calories, 62 grams of fat, 145 grams of carbohydrates, 1,744 mg of sodium. A regular serving of the flame-grilled corn on the cob provides 90 calories, 1g fat, 0g saturated fat, 17g carbohydrate, 3g sugar, 3g protein, and 14mg sodium. The entrée salads easily provide a meal’s worth of calories, and salad dressing can be high in fat and added sugar. Nandinos chicken breast fillet sandwich (Sandwiches, Pitas, & Wraps), Heirloom tomato, halloumi, and chicken salad (Salads), Nandoca’s choice (Sandwiches, Pitas, & Wraps), Ancient grains, PERi-tomato, and chicken salad (Salads), PERi-PERi drizzle hummus with pita bread (Appetizers & Sides). The ancient grains, PERi tomato, and chicken salad ordered "Xtra Hot" comes in at 1,058 calories, 67g fat, 10g saturated fat, 51g carbohydrate, 12g sugar, 56g protein, and 3.36mg sodium. At the heart of its menu is Nando’s spicy PERi-PERi Chicken. Below you will find a set of tables that include every menu item available at this restaurant. Nando's also offers alcoholic beverages including sangria, spiked lemonade, beer, and wine. The lowest calorie option is a traditional Portuguese sweet, but Nando’s also offers its own take on classics like brownies and cheesecake. Popular items: Serving Size: Calories: 1/4 Chicken: 1 serving (204g) 289 kcal: 1/2 Chicken: 1 … In every restaurant, we have a 'Food Allergy and Nutritional information' book, which tells you all the ingredients in every product we have (it's a pretty big book!). For more information, please speak with a manager. The naughty natas, a traditional Portuguese tart, offer 210 calories, 8g fat, 0g saturated fat, 30g carbohydrate, 16g sugar, 4g protein, and 68mg sodium. You'll find smaller (and milder) options on the “appeteaser” and "Nandinos" kids' menus. The heirloom tomato, halloumi, and chicken salad ordered "Plain...ish" offers 587 calories, 28g fat, 11g saturated fat, 32g carbohydrate, 16g sugar, and 1,284g sodium. While it is fast food, Nando’s inspiration comes from traditional Portuguese food, so don't expect the typical burger-and-fries meal. While there are plenty of nutritious menu items to satisfy a variety of tastes, the sodium levels are high for most dishes. Doused in dressing and topped with extras like feta cheese and croutons, many salads are also higher in fat and sodium. Extra calories and fat will be added to your meal depending on the amount and flavor of the basting you choose. Jonathan Valdez, RDN, CDE, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. A close second for the most nutritious side is the mixed green side salad which comes in at 123 calories, 0g fat, 1g saturated fat, 11g carbohydrate, 8g sugar, 2g protein, and 485mg sodium. Nando’s also offers an array of pitas and wraps made with grilled chicken. Salads often seem like the obvious choice for a healthy meal when you’re dining out, but fast-food salads and those created at restaurants are often served in large portions with lots of extras and dressings. Forgoing extra sides or appetizers is an easy way to avoid adding extra calories to your meal. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. Note the high level of sugar in most soft drinks & desserts. Calorie and Nutrition information for popular products from Nando's: Popular items: Serving … As always, good old water is the healthiest option when it comes to drinks, but if you're in the mood for something a little more, consider LaCroix Seltzer Water or fresh-brewed Honest Tea both of which offer hydration and flavor with 0 calories, 0g fat, 0g carbohydrate, 0g sugar, 0g protein, 0mg sodium. I’ve taken the liberty of creating a Colour Coded System based on The Recommended Daily Allowance of macro-nutrients, seen below. Nutritional information taken directly from the official restaurant web page, found here, Nutritional Information Updated 13 May 2019, 2020 9to5strength https://9to5strength.com, Nando’s – Nutrition Information and Calories. Nando’s – Nutrition Information and Calories Below you will find a set of tables that include every menu item available at this restaurant. While there are many healthy options to choose from Nando’s, large servings mean calories can easily add up when you're dining out. If you’re looking for a more substantial sandwich than what you’ll find on the kids’ menu, but don’t want to add too many more calories, the regular menu offers a pita made with chicken breast and packed with veggies for 426 calories. Nando’s doesn’t offer many options for sweets, but its limited dessert menu ranges quite a bit in nutrition. Nando's offers choices for gluten-free, low-carb, and vegetarian diets, but offers little for people following a low-sodium or low-FODMAP diet. no sauce). However, if your main dish isn’t enough to satisfy your hunger and you want to round out your meal with a little something more, look to the kids’ menu instead of the regular menu. Learn more about your favorite Nando’s items. Make sure you opt for lower sodium dishes at other meals to help balance your intake if you eat here regularly.”. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. Nando’s also offers sides, salads, sandwiches, and desserts. Calorie and Nutrition information for popular products from Nando's: Popular items: Serving … The more of your daily intake a food contains, the higher up the colour chart. Compared to other fast-food restaurants, you’ll likely find several options to enjoy on the Nando’s menu even if you’re adhering to a special diet. Evaluating options before you go will help you choose the meal that best suits your individual dietary needs and preferences. Gluten-free options at Nando’s may include: While Nando’s prominently features its special chicken, it also offers some options for vegetarian and vegan customers. While these can add a lot of extra calories and fat to your meal, you can choose smaller sizes (such as those found on the kids’ menu). *Adults and youths (ages 13 and older) need an average of 2,000 calories a day, and children (ages 4 to 12) need an average of 1,500 calories a day, However, individual needs vary. Even if you order a menu item that does not contain an allergen, cross-contamination is still a risk. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. As much as we’d love you to eat at Nando’s every day, it’s not always possible, so we’ve made sure you can enjoy your PERi-PERi fix at home. Whether you're protein packing for those gym gains, or watching your figure (we think you look lovely), all of our nutritional information can be found on our menu here. For more options, try looking beyond the regular menu. We have created a range of products so you can splash, drizzle and squeeze to your heart’s content. Nando's four high carrot cake provides 930 calories, 64g fat, 0g saturated fat, 78g carbohydrate, 58g sugar, 10g protein, and 600mg sodium. Sign up and get it free! With the exception of a simple side or meatless Caeser salad, Nando’s salads are actually higher in calories and fat than many meals on the chicken menu. To avoid losing track, pay close attention to the menu's portion sizes.