Nando’s, a restaurant chain founded in South Africa in 1987 and a popular fixture on British high streets since 1992, offers a menu centered around PERi-PERi chicken with various sides and vegetarian options. While known for being budget-friendly, nutritionists have advised on making healthier choices from the menu.
The key to a balanced Nando's order lies in the selection of sides, which can either boost nutrient intake with fiber and vitamins or transform a meal into a high-calorie option. Experts suggest that opting for medium or lemon and herb spice levels can help keep calorie counts lower.
Healthiest Main Course Options
According to dietician Nichola Ludlam-Raine, a quarter chicken (leg, thigh, or breast) with two sides is among the healthiest meals available. For an even leaner choice, she recommends selecting chicken breast over leg or thigh and removing the skin. While a quarter chicken portion provides a good source of protein at under 300 calories, it lacks fiber, which is crucial for digestive health.
A chicken butterfly offers a similar nutritional profile with slightly more calories but less saturated fat and more protein. For sides, Ludlam-Raine suggests choosing tenderstem broccoli for its fiber content, or a mixture of chickpeas, butternut squash, and cranberries known as "hearty grains," which provide additional vitamins and fiber.
The grilled chicken burger is another relatively healthy option, offering a good amount of protein and less saturated fat than some other choices. The bun, lettuce, and tomato contribute some fiber, but adding a side of broccoli, peas, or corn can further increase fiber intake.
The Beanie Wrap, a vegetarian option, stands out for its high fiber content due to ingredients like chickpeas, lentils, peas, sweetcorn, and pumpkin seeds. However, cheese, mayonnaise, and chili jam contribute to its calorie, saturated fat, and sugar levels. Nutritionists suggest opting for the wrap without jam to reduce sugar intake.
The Spicy Rice Bowl provides a variety of plant-based foods like broccoli, slaw, cauliflower, chickpeas, and seeds, offering a good range of nutrients beneficial for gut health. However, a significant concern with this dish is its high salt content.
Meals to Consume Sparingly
Experts identified several Nando's items that are best eaten in moderation. The Fino pitta, which includes halloumi cheese and onion relish, is exceptionally high in protein but also very high in calories and saturated fat, with a significant amount of salt.
The Garlic Churrasco Burger also contains a high number of calories and saturated fat, largely due to the garlic bread, creamy sauce, and chicken skin. It is recommended as an occasional indulgence, especially if ordered with chips.
Surprisingly, the Caesar salad, often perceived as a healthy choice, is high in calories primarily from its creamy dressing and cheese, with few satiating ingredients.
The "Fully Loaded Chips" are highlighted as the least healthy side dish due to their high calorie count, significant saturated fat, and substantial salt content, exceeding that of a Nando's sausage roll and nearly twice the saturated fat of a McDonald's hamburger.