Out of Africa
Nando’s was started by two friends in Johannesburg, South Africa in 1987. The key flavour used in most of Nando’s menu options is peri-peri sauce, made from peri peri chilli peppers, citrus juice, spirits, and a blend of herbs and spices. Peri peri sauce was developed by Portuguese settlers in Mozambique and Angola. The sauce is used to marinate and baste flame grilled flattened chicken. The end product resembles those from Oporto and El Jannah.
Nando’s chicken is itself comparatively lower-calorie than battered and fried alternatives, but it is often paired with high-calorie sauces and sides. The flame grill cooking method is great for letting excess fat drip off the chicken, but the sauce basting tends to compensate for the dripping. Chicken aside, the other Nando’s offerings have typical high sodium, fast-food calorie counts. This is Nando’s, from lowest calories per serve, to highest:
Nando’s Regular Garden Salad 17 Calories
This garden-variety Garden Salad is the lowest calorie menu item from Nando’s, with just 17 calories.
Nando’s Large Garden Salad 25 Calories
The large garden salad has 25 calories in one serve.
Regular Peri-Peri Grilled Broccolini 52 Calories
This is possibly Nando’s most audacious offering: grilled broccolini! A great low calorie side to opt for rather than chips. One serve has 52 calories.
Peri-Peri Grilled Tender 62 Calories
One single Peri-Peri Grilled Tender is offered on the menu, good for 62 calories each.
Large Peri-Peri Grilled Broccolini 82 Calories
One large Nando’s Peri-Peri Grilled Broccolini has 82 calories.
Nando’s Mediterranean Salad 206 Calories
The Mediterranean Salad with cheese is a big step up, with 206 calories per serve.
4 Peri-Peri Tenders 248 Calories
Made from 4 lean chicken tenders, this configuration of Nando’s Peri-Peri tenders has 248 calories.
Regular Spicy Rice 262 Calories
The lowest-calorie starch option at Nando’s is the regular-size Spicy Rice, with 262 calories per serve.
Nando’s 3 Peri-Peri Grilled Tenders Meal 274 Calories
It is the lowest calorie kids meal at Nando’s, the 3 Peri-Peri Grilled Tenders Meal with 274 calories per serve.
Peri-Peri Chicken Mini Pita Meal 281 Calories
With apple juice, this Peri-Peri Chicken Mini Pita Meal has 281 calories.
4 BBQ Ribs 285 Calories
Nando’s 4 BBQ Ribs has 285 calories in one serve.
Regular Garlic Bread 295 Calories
The second-highest starch item on the Nando’s menu is Regular Garlic Bread, with 295 calories
Cheesy Garlic Mini Pita 301 Calories
Surpassing the 300 calorie barrier, Nando’s Cheesy Garlic Mini Pita has 301 calories per serve.
Nandos Superfuel Salad 316 Calories
Featuring avocado, Nando’s Superfuel Salad has 316 calories in it.
Regular Corn on the Cob 322 Calories
One regular serve of Nando’s Corn on the Cob contains 322 calories.
Nando’s Chocolate Mousse 384 Calories
A 100g tub of chocolate mousse is what passes for dessert at Nando’s. It packs a hefty 384 calorie punch.
Mediterranean Salad with Chicken 389 Calories
Adding three chicken tenders to Nando’s Mediterranean Salad takes it to 389 calories per serve.
Halloumi Sticks & Dip 419 Calories
A serve of Halloumi Sticks & Dip from Nando’s will add 419 calories to your daily count.
Nando’s 1/4 Peri-Peri Chicken 425 Calories
The signature Nando’s dish is one quarter of a 24 hour marinated, peri peri-basted, flame grilled chicken. This lip-smacking portion has 425 calories.
Regular Peri-Peri Sweet Potato Chips 433 Calories
A regular serve of Nando’s Peri-Peri Sweet Potato Chips has 433 calories.
Nando’s Classic 437 Calories
The Nando’s Classic is a simple chicken sandwich dripping with mayo. It is by no means a low-calorie burger, with 437 calories per serve.
Superfuel Salad with Chicken 440 Calories
Nando’s Superfuel Salad with three chicken tenders added has 440 calories.
Nando’s Power Up Bowl 443 Calories
Nando’s Power Up Bowl is a jumble of vegetables, fruit (incl. avocado), seeds, grains with a mayo-type sauce. It has 443 calories.
Regular Peri-Peri Chips 471 Calories
Its chips seasoned with peri peri powder, with 471 calories per serve.
Nando’s Regular Chips 471 Calories
Like their peri peri alternative, this regular portion of chips from Nando’s has 471 calories.
Avo Goodness from Nando’s 495 Calories
One Nando’s Avo Goodness chicken sandwich with avocado and creamy sauce has 495 calories.
Large Spicy Rice 523 Calories
Nando’s Large Spicy Rice has 523 calories, that’s double the regular size rice calories.
Nando’s Supremo 553 Calories
The hefty Nando’s Supremo wrap weighs in at 553 calories.
Power Up Bowl with Chicken 567 Calories
The addition of three chicken tenders to Nando’s Power Up Bowl brings its calorie count to 567.
Nando’s Chicken BLAT 576 Calories
Chicken, bacon, lettuce, tomato, and two sauces in a sesame seeded bun adds 576 calories to Nando’s Chicken BLAT.
Nando’s Perfect Pair 585 Calories
The pairing of cheesy pita and chicken ribs makes Nando’s Perfect Pair, with 585 calories.
Large Garlic Bread 590 Calories
Nando’s Large Garlic Bread is the last stop before 600, with 590 calories.
The All In Burger 600 Calories
Nando’s All In Burger is the one with everything they’ve got in a bun, comin in at at a round 600 calories.
Nando’s Great Pretender Mediterranean Salad 600 Calories
What exactly is the Nando’s Great Pretender? From what we can surmise, it is a meat substitute mostly made from wheat and pea protein. Whatever else it is, it has many more calories than chicken. Take this Nando’s Great Pretender Mediterranean Salad for example, with 600 calories. That’s a full 211 calories more than the Med salad with chicken!
Great Pretender Superfuel Salad 614 Calories
Swapping Great Pretender for chicken in Nando’s Superfuel Salad makes it a 614 calorie meal.
Nando’s Great Pretender Classic 620 Calories
Providing further proof that Great Pretender is highly calorific, the Nando’s Great Pretender Classic with 620 calories has more calories than the Nando’s All In Burger!
Creamy Hummus with Peri-Peri Drizzle & Pita 623 Calories
This fat-packed Nando’s Creamy Hummus with Peri-Peri Drizzle & Pita has 623 calories, so try not to treat it as a side dish!
Nando’s Great Pretender Avo Goodness 626 Calories
Nando’s Great Pretender Avo Goodness has 626 calories per serve.
Large Corn on the Cob 643 Calories
Simple math, doubling the portion of corn in Nando’s Corn on the Cob doubles its calories to 643.
Nando’s Paella 656 Calories
This rice-based, Spanish inspired Nando’s Paella has 656 calories.
The Halloumi 670 Calories
Wodges of sauced halloumi in pita gives Nando’s The Halloumi 670 calories per serve.
Nando’s Two’s a Party 674 Calories
Nando’s Two’s a Party is a chicken and chips meal with a side of broccolini. It contains 674 calories per serve.
1/2 Peri-Peri Chicken 676 Calories
Nando’s 1/2 Peri-Peri Chicken is half a flame grilled chook with 676 calories.
Nando’s Double Cheese and Bacon 683 Calories
This chicken and bacon sandwich has more calories than half a chicken! Nando’s Double Cheese and Bacon has 683 calories.
Large Peri-Peri Chips 706 Calories
Nando’s Large Peri-Peri Chips, like its non peri peri variant, has 706 calories.
Great Pretender Power Up Bowl 740 Calories
Yet another higher calorie Great Pretender variant, Nando’s Great Pretender Power Up Bowl has 740 calories.
Nando’s Great Pretender Paella 825 Calories
Nando’s Great Pretender Paella has 825 calories per serve.
Paella Grande 1280 Calories
The big paella: Nando’s Paella Grande is made for sharing with 1280 calories.
Nando’s Whole Peri-Peri Chicken 1350 Calories
A whole peri peri chicken from Nando’s has 1350 calories.
Seriously Large Peri-Peri Chips
This extra-large (Seriously Large) portion of Nando’s Peri-Peri Chips has 1410 calories.
Nando’s Mixed Platter – 1/2 Chicken 1490 Calories
The mixed platter with half a chicken in it from Nando’s has 1490 calories.
The one with the Most Calories: Nando’s Mixed Platter – Whole Chicken 2166 Calories
Nando’s Mixed Platter – Whole Chicken is the menu item with the most calories at Nando’s. Each of these big chicken spreads has 2166 calories, so it’s a good thing they are made for sharing.
The Nando’s Menu Calories Summary
In summary, you could do a lot worse for your daily calorie count than choosing Nando’s for your fast-food fix. However, there are three specific key ingredients to avoid: 1) Great Pretender 2) Creamy Sauces 3) Halloumi. Menu options which contain these ingredients skew the calories into the danger zone. The chips and cheesy pita bread are also not ideal. You’re much better off calorie-wise by sticking to straight-up chicken and some of that awesome broccolini.