Nando's can be part of a healthy diet, but it depends on your choices. While their grilled chicken and plant-based options offer high protein and fibre, many dishes are high in calories, sodium, and fat. Here's what you need to know:

• Healthier options: Grilled chicken breast (332 calories, 60g protein) or the Mediterranean Salad with Chicken (388 calories, 47g protein).
• High-sodium items: PERi-PERi Wings (12) have 1,790mg sodium, nearly your daily limit.
• Calorie traps: Sides like PERi chips (1,200 calories) and sauces like Xtra Hot marinade (98 calories) can add up quickly.
• Tips for healthier choices:
  
  • Opt for lean cuts like chicken breast.
  • Choose smaller portions or share larger meals.
  • Swap fries for salads or grilled veggies.
  • Skip sugary drinks and stick to water or tea.

Nando's offers plenty of variety, including vegan and vegetarian options, but portion control and smart swaps are key to keeping your meal balanced.

Menu nutrition facts

Here's a breakdown of the nutritional details for some popular dishes at Nando’s.

Common menu items: nutrition facts

Nando's chicken dishes vary widely in their nutritional content. For example, a plain boneless chicken thigh has 140 calories, 9g of fat, and 13g of protein. On the other hand, a 12-wing serving of PERi-PERi wings is much heavier, with 950 calories, 65g of fat, and 82g of protein.

If you're eyeing sandwiches, the chicken breast pita contains 400 calories, 40g of protein, 14g of fat, and 49g of carbs. Meanwhile, the Nandoca's Choice sandwich is a heftier option with 970 calories, 60g of fat, and 62g of protein.

For sides, a mixed leaf salad without dressing is a light option at just 50 calories. In contrast, an extra-large serving of PERi chips is much richer, with 1,200 calories and 69g of fat.

Marinades also add calories: Mango & Lime and Medium both add 29 calories, Hot adds 49, and Xtra Hot adds 98.

Daily nutrition guidelines vs. Nando's meals

Nando's meals can quickly take up a significant portion of your daily nutritional limits, making it important to choose wisely. For instance, the Pulled Chicken, Feta & Avo Bowl contains 890 calories and 2,070mg of sodium - almost half the recommended daily sodium intake.

Some options that seem healthier might surprise you. The Hummus with PERi Drizzle and Pita, for example, has 1,200 calories and 1,930mg of sodium. Swapping the pita for vegetables, however, reduces it to 650 calories.

Desserts range from lighter choices, like the Naughty Natas at 150 calories, to more indulgent options, such as the Carrot Cake at 900 calories. Extras can also add up - Balsamic dressing, for example, adds 40 calories and 170mg of sodium to your meal.

Health facts about Nando's food

Nando's offers a range of tasty dishes, but some menu items are surprisingly high in calories, fat, and sodium. Understanding the nutritional facts can help you make healthier choices.

Extra calories in sauces and sides

Nando's offers several lean protein options, but sauces and sides can quickly increase your calorie count. For example, the Xtra Hot marinade adds 98 calories and 6g of fat.

Side dishes can also be calorie-heavy. A mixed leaf salad contains just 50 calories, but an extra-large serving of PERi chips can pack a whopping 1,200 calories. Other popular sides like garlic bread contribute 365 calories and 15g of fat.

Don't overlook beverages either - some drinks are calorie traps. A glass of rosé sangria, for instance, adds 219 calories. Choosing water or zero-calorie drinks is a simple way to reduce your overall calorie intake. Additionally, many menu items are high in sodium, which presents its own set of health concerns.

Sodium Content and Health Effects

Nando's meals can also contribute significant amounts of sodium, which may affect blood pressure and overall health. Adults are advised to limit their daily salt intake to 6g (about one teaspoon).

Research indicates that for every 1g increase in daily sodium intake, systolic blood pressure can rise by 2-3 mmHg. This is especially important for individuals with conditions like chronic kidney disease or diabetes, who are often more sensitive to salt.

Portion size guide

Keeping an eye on portion sizes is key to managing both calories and sodium. Here's a quick guide to recommended servings for some common menu items:

For smaller portions, consider ordering from the "Nandinos" (kids') menu. Sharing larger items or saving leftovers for another meal can also help control calorie intake. Be mindful of sides like creamy mash or PERi chips, as even small portions can add a lot of calories and sodium.

How to order healthier at Nando's

Making smarter choices at Nando's can help you enjoy a delicious meal without overloading on calories or sodium. Opting for lean proteins, lighter sides, and smaller portions can keep your meal balanced and nutritious.

Meals under 500 calories and high-protein choices

You can enjoy a flavourful meal at Nando's while keeping your diet on track by making thoughtful choices. Several options on the menu allow you to stay under 500 calories and still pack in plenty of protein.

For example, the Butterfly Chicken (no sauce) comes in at 332 calories and delivers an impressive 60g of protein. Pair it with a simple 17-calorie garden salad, and you’ve got a satisfying meal under 500 calories.

Here are some other low-calorie, protein-packed combinations:

If you're looking for plant-based options, Nando's has you covered too.

Plant-Based Options

Nando's offers a variety of plant-based meals that are both nutritious and filling. One standout is the Rainbow Bowl, which combines grains, hummus, seeds, and veggies, offering 12.2g of fibre - over a third of the recommended daily intake.

Another great option is the Beanie Wrap, which provides 21.3g of protein and 13g of fibre. For vegans, the Quinoa Salad (without feta) is a solid choice, offering a complete amino acid profile.

Want to make your meal even better for you? Small changes can go a long way.

Tips for healthier orders

Here are a few ways to tweak your order for a more nutritious meal:

• Pick leaner cuts: Go for chicken breast instead of thighs or wings. For comparison, a boneless chicken thigh has 140 calories and 13g of protein, while six wings contain 470 calories and 41g of protein.
• Adjust marinades: Skip the sauce or order your chicken plain to cut down on extra calories and sodium. If you like heat, hotter peri-peri sauces may even give your metabolism a little boost.
• Make smart swaps: Trade fries for a 17-calorie garden salad and ask for dressing on the side.

Planning ahead can also help. Check Nando's online menu before heading out to align your meal with your dietary goals.

"Making healthier choices at Nando’s doesn’t mean giving up flavour. Opting for lean proteins, fibre-rich sides, and being mindful of sauces can help keep your meal balanced. Small swaps, like choosing grilled chicken over fried options, can make a big difference in supporting both metabolic health and weight management." – Charlotte Battle, Vively's Lead Dietitian

Blood sugar and Nando's meals

Nando's meals can impact your blood sugar differently depending on your choices. Grilled chicken and fibre-rich sides help stabilise glucose levels, while carb-heavy or saucy dishes may cause spikes.

Blood sugar impact of menu items

Nando's cooking methods can affect how your blood sugar responds. For instance, plain grilled chicken, which is low in carbohydrates, usually doesn’t cause a spike in blood sugar. On the other hand, sauced or fried options can have a different effect.

Here's a closer look at how some popular menu items may impact your blood sugar:

The protein in Nando's grilled chicken helps slow down blood sugar spikes, especially when paired with other well-balanced foods. This makes grilled options a smart choice for those watching their glucose levels. Using tools like CGM devices can further help you make informed decisions about your meals, as discussed below.

Using CGM devices at Nando's

Tracking your blood sugar in real time can make dining at Nando's easier. Devices like the Dexcom G6 and FreeStyle Libre give frequent glucose readings throughout the day, helping you see how your meal choices affect your levels. Vively takes this further by pairing CGM data with personalised nutrition coaching, helping you connect your food choices to your glucose trends.

How to prevent blood sugar spikes

Want to keep your blood sugar steady while enjoying a meal at Nando's? These tips can help:

Start with protein and vegetables before eating carbs. This simple order can lower blood sugar spikes after meals. For example, eat your grilled chicken and side salad first, then move on to any pita bread or rice.

Smart substitutions to consider:

• Swap PERi chips (745 calories) for chargrilled vegetables and a mixed leaf salad (115 calories combined).
• Opt for plain grilled chicken instead of sauced options.
• Choose tea infusions instead of sugary drinks.

Conclusion

Nando's has options like grilled chicken and a 50-calorie mixed leaf salad that can fit into a healthy diet. However, it’s important to watch portion sizes and be mindful of the calories in sauces. Tools like CGMs (Continuous Glucose Monitors) from companies like Vively provide real-time insights, helping you tweak your meal choices to avoid glucose spikes. This kind of instant feedback makes it easier to pick meals that suit your health needs every time you visit Nando's.