So, tonight’s dinner of choice is a cheeky Nandos, but you don’t want to break your diet plan – no problem. There’s actually a huge list of things you can order in Nandos while calorie counting – the tricky bit is working it all out, which is why our guide to Nando’s Calories does it for you.
If you’ve ever wondered how many calories are in a Nandos, we’re about to give you all the info you need.
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Why Nandos is a Great Healthy Choice
Because, they offer the chance to eat a pretty balanced meal. Chicken, salad and pitta is going to be healthy whatever way you cut it!
Plus, those delicious spicy peri peri sauces they slather your chicken breast fillet in, they rev up your metabolism helping give you a tiny calorie burning boost – plus, it’s been shown that when we eat hot and spicy meals, we actually feel fuller faster.
However, while the plain chicken breast dishes are pretty much always a good choice, calories can change quite a lot once you start adding on the sides, or putting things in buns or wraps.
And while being able to choose your side dishes lets you juggle things – it can be hard to work out the exact calories while standing at the counter as you’ve got a few things to add together.
So, how do you find the lowest calorie choices in Nandos fast? Well, you could spend 20 minutes scouring the nutrition facts on their website and adding them all up yourself – of you could check our guide to Nando’s calories that’s done the hard work for you.
Note though, this is for Nandos UK calories, Nandos in other countries might have different calories.
The Combo With the Least Calories
So, while the small portion of chicken wings is the absolute lowest calorie option for chicken on the Nandos menu, if you want to pick the lowest calorie option in Nandos – that’s also going to fill you up – then I would say to pick the 1/4 Chicken with a Mixed Leaf Salad and Long Stem Broccoli.
That combination will give you 329 calories – which, is great if you had a big lunch, but otherwise is actually a bit too low for a meal.
If you want to bring it closer to the 600 calories the NHS suggest you consume for lunch or dinner, then you might want to add a side of pitta bread with butter (which adds 246 calories) pick the Quarter Chicken with Spiced Grains and Butternut Squash and then add the Long Stem Broccoli which would take you up to 548 calories – and be super good for you too!
The Lowest Calorie Starter in Nandos
I must admit, I was a bit shocked with some of the calories in Nandos starters. I’m guessing they’re meant to be shared but even so, a portion of Peri Peri Nuts contains a whopping 793 calories – that’s more than a burger!
If you do want something to get things started, your lowest calorie choice is the Spicy Mixed Olives at 138 calories a serving.
Or, start with the mixed salad – it’s only 13 calories!
The Lowest Calorie Chicken Option
It’s what made Nando’s famous so, chances are it’s going to be on the list for a lot of you checking in at Nandos – but which chicken dish at Nandos has the lowest calories?
The absolute lowest option is the 3 Chicken Wings which has just 236 calories – but, it also probably isn’t going to score the highest on filling you up either, and so you might want to go for the 1/4 chicken instead which has 284 calories. If that’s still not quite enough protein, then go for the Nandos Butterfly Chicken, calories on this are a pretty low 332 per serving.
Lowest Calorie Nandos Burgers and Wraps
You’d probably think that calories in a Nandos wrap would be the lowest of the bread-based options – wraps always sound healthy don’t they? But no. When it comes to Nandos nutrition, the lowest calorie chicken-based option in the burgers and wraps category is actually the Grilled Chicken Burger which has just 438 calories.
I’m pleased to see that my favourite, the Grilled Chicken Pitta, isn’t far behind with 485 calories.
Lowest Calorie Plant-Based Options
Like many fast food joints now, the Nandos menu has embraced the rise in non-meat meats that have entered the market now and they offer what they refer to as Imitator versions of their traditional favourites.
Now, as these are plant-based, you might think they’re lower in calories than the meat options – but it’s not the case,
The pea protein versions of each meal actually have slightly more calories than the chicken ones do – but, just as with the meat versions, the Great Imitator Burger is the lowest choice with 502 calories.
Note though – even though they are made from pea protein, the Imitator strips are not vegetarian or vegan-friendly. The baste used contains shellac which comes from insects.
If you want a proper veggie option then, go for the Beanie range which includes the Beanie Burger at 562 calories.
Or, check out the Quinoa and Feta Salad with has 401 calories without a chicken topping.
The Lowest Calorie Nando’s Sides
This is where your calories in a Nando’s can go from, ‘not too bad’ to blowing the budget. Pick the wrong two sides in a combo and you could double the calories in your meal.
The absolute lowest calorie side in Nandos is the Mixed Leaf Salad which has just 13 calories.
If you had that and the Long Stem Broccoli (32 calories) you’d only add 45 calories to your meal.
If you want a carb though, head for the Spicy Rice which has just 246 calories in a serving.
Do The Sauces Have Calories?
The famous Nando Peri Peri sauces that add that yummy spice add a few calories – but their all less than 10 per serving so, I wouldn’t worry too much about adjusting between mild or hot if your tastebuds can handle it (and if they can’t this might be why).
Be a bit more cautious with the creamier sauces, especially the ones you can buy as an extra pot to dip your chicken (or sides) in – the Lemon and Herb Mayo contains 240 calories for a small side pot, the Garlic Perinaise has 176 calories, plain Perinaise has 160 calories. Chilli Jam also has 164 calories per pot
The Peri Ketchup, Plain Mayonnaise and Peri BBQ all add around 70 calories per pot.
Lowest Calorie Nandos Desserts
Proof you should never judge anything by it’s name The Naughty Nata is your best cake-style option at just 161 calories (the, healthy sounding carrot cake is 737!).
The Gelados are also good choices as all of them are under 161 calories – the Mango is the lowest at 99 calories.
All the Bottomless Frozen Yogurts are under 100 calories for one serving.
The Ultimate Guide to Nandos Calories
Of course, you rarely eat an item in Nandos on it’s own – and, as I said, this is where the maths gets tricky for calories at Nandos as you’ve got to try and find, then add, the amounts for three things in one go.
Or, you can just check out this list below that has done it for you.
Here you’ll find your favourite Nando’s ‘mains’ – and all the things you can add under a certain calorie range.
Sadly, chip lovers will notice they don’t appear as a side dish. The calories in Nandos chips aren’t terrible, but they aren’t low either – a portion of Nandos Chips is 450 calories, Peri Chips are 452 – but unless you just have those with a side – and no chicken (in which case, why are you in Nandos?), I can’t fit them into a meal of under 600 calorie!
You can however add them to a meal for under 600 if you split the portion with a friend. If you want to use the below chart with chips as a side, use the numbers for the Butternut Squash and Feta sides, that’s roughly the same calories as you’ll find in half a portion of Nando’s chips.
If garlic bread is your thing, you might also want to do the same. There’s 362 calories in a portion of Nando’s Garlic bread which makes it tricky to get under 600 calories with most choices (not all, but most), but share it with a friend and you could also use the Butternut Squash numbers – half a portion of garlic bread has 50 calories less than that, but under counting isn’t going to matter.
All The Nandos Combo Choices Under 600 calories
Under 400 calories
3 Chicken Wings with…
Corn on the Cob – 380 calories
Corn on the Cob and Mixed Salad – 393 calories
Rainbow Slaw – 335 calories
Rainbow Slaw and Long Stemmed Broccoli – 367 calories
Rainbow Slaw and Mixed Salad – 348 calories
Macho Peas – 377 calories
Macho Peas and Mixed Salad – 390 calories
Long Stem Broccoli – 268 calories
Long Stem Broccoli and Mixed Salad – 281 calories
Mixed Salad – 249 calories
Quarter Chicken with
Rainbow Slaw – 383 calories
Rainbow Slaw and Mixed Salad – 396 calories
Long Stem Broccoli – 316 calories
Long Stem Broccoli and Mixed Salad – 329 calories
Mixed Salad – 297 calories
Butterfly Chicken with
Long Stem Broccoli – 364 calories
Long Stem Broccoli and Mixed Salad – 377 calories
Mixed Salad – 345 calories
Under 500 Calories
3 Chicken Wings With
Spicy Rice – 482 calories
Spicy Rice and Mixed Salad – 497 calories
Corn on the Cob and Rainbow Slaw – 479 calories
Corn on the Cob and Long Stemmed Broccoli – 412 calories
Macho Peas and Rainbow Slaw – 476 calories
Spiced Grains and Butternut Squash – 468 calories
Spiced Grains and Butternut Squash and Long Stem Broccoli – 500 calories
Spiced Grains and Butternut Squash and Mixed Salad – 471 calories
Coieslaw – 499 calories
5 Chicken Wings with
Mixed Salad – 406 calories
Rainbow Slaw – 492 calories
Long Stem Broccoli – 425 calories
Long Stem Broccoli and Mixed Salad – 438 calories
Quarter Chicken with
Corn on the Cob – 428 calories
Corn on the Cob and Long Stem Broccoli – 460 calories
Corn on the Cob and Mixed Salad – 441 calories
Macho Peas – 425 calories
Macho Peas and Long Stem Broccoli – 457 calories
Macho Peas and Mixed Salad – 438 calories
Butterfly Chicken with
Corn on the Cob – 476 calories
Corn on the Cob and Mixed Salad – 484 calories
Macho Peas – 473 calories
Macho Peas and Mixed Salad – 486 calories
Rainbow Slaw – 431 calories
Rainbow Slaw and Long Stem Broccoli – 463 calories
Rainbow Slaw and Mixed Salad – 444 calories
Grilled Chicken Burger with
Solo – 438 calories
With Long Stem Broccoli – 470 calories
With Mixed Salad – 483 calories
Grilled Chicken Pitta with
Solo – 485 calories
With Mixed Salad – 498 calories
Quinoa and Feta Bowl
No Chicken – 401 calories
Under 600 calories
3 Chicken Wings with
Garlic Bread – 598 calories
Spicy Rice and Rainbow Slaw – 581 calories
Spiced Grains and Butternut Squash and Long Stem Broccoli – 520 calories
Spiced Grains and Rainbow Slaw – 567 calories
Creamy Mash – 512 calories
Creamy Mash and Long Stem Broccoli – 544 calories
Creamy Mash and Mixed Salad – 525 calories
Corn on the Cob and Macho Peas – 521 calories
Coleslaw and Rainbow Slaw – 598 calories
Coleslaw and Long Stem Broccoli – 531 calories
Coleslaw and Mixed Leaf Salad – 512 calories
5 Chicken Wings with
Corn on the Cob – 537 calories
Corn on the Cob with Long Stem Broccoli – 569 calories
Corn on the Cob with Mixed Salad – 550 calories
Macho Peas – 534 calories
Macho Peas and Long Stem Broccoli – 564 calories
Macho Peas and Mixed Salad – 576 calories
Rainbow Slaw and Long Stem Broccoli – 524 calories
Rainbow Slaw and Mixed Salad – 505 calories
Quarter Chicken with
Spicy Rice – 530 calories
Spicy Rice and Long Stem Broccoli – 562 calories
Spicy Rice and Mixed Salad – 545 calories
Corn on the Cob and Rainbow Slaw – 527 calories
Corn on the Cob and Macho Peas – 569 calories
Spiced Grains and Butternut Squash – 516 calories
Spiced Grains and Butternut Squash and Long Stem Broccoli – 548 calories
Spiced Grains and Butternut Squash and Mixed Salad – 529 calories
Creamy Mash – 560 calories
Creamy Mash and Long Stem Broccoli – 592 calories
Creamy Mash and Mixed Salad – 573 calories
Coleslaw – 547 calories
Coleslaw and Long Stem Broccoli – 579 calories
Coleslaw and Mixed Leaf Salad – 550 calories
Butterfly Chicken with
Corn on the Cob and Long Stem Broccoli – 508 calories
Macho Peas and Long Stem Broccoli – 505 calories
Spicy Rice -578 calories
Spicy Rice and Mixed Salad – 591 calories
Spiced Grains and Butternut Squash – 564 calories
Spiced Grains and Butternut Squash and Long Stem Broccoli – 574 calories
Spiced Grains and Butternut Squash and Mixed Salad – 587 calories
Coleslaw – 595 calories
4 Boneless Chicken Thighs with
Mixed Salad – 591 calories
Half Chicken with
Mixed Salad – 581 calories
Long Stemmed Broccoli – 600 calories
Grilled Chicken Wrap with
Solo – 537 calories
With Long Stem Broccoli – 569 calories
With Mixed Salad – 550 calories
Grilled Chicken Burger with
Corn on the Cob – 582 calories
Corn on the Cob and Mixed Salad – 595 calories
Rainbow Slaw – 537 calories
Rainbow Slaw and Long Stem Broccoli – 569 calories
Rainbow Slaw and Mixed Salad – 550 calories
Macho Peas – 579 calories
Macho Peas and Mixed Salad – 591 calories
Grilled Chicken Pitta with
Rainbow Slaw – 584 calories
Rainbow Slaw and Mixed Salad – 597 calories
Great Imitator Wrap with
Solo – 560 calories
With Long Stem Broccoli – 592 calories
With Mixed Salad – 573 calories
Great Imitator Burger with
Solo – 502 calories
With Long Stem Broccoli – 534 calories
With Mixed Salad – 515 calories
Great Imitator Pitta with
Solo – 585 calories
With Mixed Salad – 598 calories
Rainbow Bowl
No Chicken – 528 calories
Beanie Burger
Solo – 562 calories
With Long Stem Broccoli – 594 calories
With Mixed Salad – 575 calories
So there you have it, the guide to everything you can order in Nandos for under 600 calories. If your favourite isn’t on there, here’s where to find the Nandos calorie counter on their website.
Head to the menu, click on your dish, scan down and you’ll find a box called Nutritional Information which tells you the calorie in the dish.
All images from Nando’s Press Gallery. All calorie counts and menu items are correct on the day of publishing, but Nandos do change up their menu regularly – if you notice something wrong, or see that an item has disappeared or been added to the UK Nandos menu, please do let me know in the comments and I will get the post updated.
