Nando's, a restaurant chain founded in South Africa in 1987 and a popular fixture in the UK since 1992, offers a menu centered around PERi-PERi chicken with various sides and vegetarian options. While often perceived as a budget-friendly dining choice, its healthfulness compared to other fast-food options is a subject of expert analysis.
Nutritionists suggest that the key to a healthier Nando's meal lies in the selection of sides, which can either add beneficial nutrients like fiber and vitamins or transform a meal into a high-calorie option. According to dietitian Nichola Ludlam-Raine, a quarter chicken portion with two carefully chosen sides can be one of the healthiest meals available at the restaurant.
Healthiest Meal Choices
For a balanced meal, Ludlam-Raine recommends opting for chicken breast over leg or thigh and removing the skin to reduce fat content. While a quarter chicken portion provides a good source of protein, it lacks fiber. To compensate, she advises selecting sides such as tenderstem broccoli, which contributes a significant portion of daily fiber intake, and hearty grains—a mix of chickpeas, butternut squash, and cranberries—for additional vitamins and protein. However, it is noted that this meal can contain a substantial amount of salt, nearly half of the recommended daily intake. Swapping broccoli for corn on the cob can reduce salt content.
The grilled chicken burger is another option considered relatively low in calories for a burger, offering a good amount of protein and less saturated fat compared to other choices. The inclusion of the bun, lettuce, and tomato adds minerals and fiber, though adding a side of vegetables like broccoli or peas can further increase fiber intake. The burger's salt content is noted as a significant portion of the daily recommended maximum.
The grilled chicken pitta, while providing a high percentage of daily protein, can be less ideal due to sugar content from slaw dressing. Choosing sides like broccoli, rainbow slaw, or macho peas instead of chips is recommended to boost fiber.
For vegetarian options, the Beanie Wrap stands out for its high fiber content, primarily from chickpeas, lentils, peas, and seeds. However, the presence of cheese, mayonnaise, and chili jam increases its calorie, saturated fat, and salt levels. Nutritionists suggest omitting the chili jam to reduce sugar.
The Spicy Rice Bowl offers a variety of plant-based foods, including broccoli, slaw, cauliflower, and chickpeas, which is beneficial for gut health. However, this dish is highlighted for its high salt content, representing a significant portion of the daily recommended maximum.
Meals to Consume Sparingly
Experts advise limiting consumption of several Nando's items due to their high calorie, fat, and salt content. 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 salt content exceeding half of the daily recommended limit.
The Garlic Churrasco Burger is also calorie-dense, with its garlic bread, creamy sauce, and chicken skin contributing to a high saturated fat count. It is suggested to be an occasional indulgence, particularly if ordered with chips.
Surprisingly, the Caesar salad is flagged as a high-calorie option, with the majority of its energy coming from creamy dressing and cheese rather than satiating ingredients.
The Fully Loaded Chips are identified as the least healthy side dish. They contain a substantial number of calories, a significant amount of sugar, and more salt than a typical sausage roll. The dish also has a high saturated fat content, nearly double that of a McDonald's hamburger.