Founded in South Africa in 1987, Nando’s has since become a much-loved part of the British high street.
Since it first opened in Britain in 1992, it’s hard to find anyone who hasn’t had a cheeky Nando’s at some point in their life.
Centered around the fiery flavors of PERi-PERi chillies, Nando’s menus are filled with different variations of chicken, a whole range of side dishes and several vegetarian choices available.
With options like grilled chicken wraps and burgers for €8.75, it’s a budget-friendly way to eat out without breaking the bank.
But is it better for you than a McDonald’s burger and fries, or a bucket of fried chicken?
Dietitians have told the Daily Mail that the key to a healthy Nando order lies in the choice on your part.
Some add a filling boost of essential nutrients, including gut-friendly fiber and essential vitamins that many of us are missing.
But some can turn a relatively healthy meal into a high-calorie feast that, if eaten regularly, will pack on the pounds quickly. Here, experts reveal what to choose for the most balanced option – and the meals slimmers should avoid.
Choosing a medium or lemon and herb seasoning is a lower-calorie option, experts say
Quarter of a chicken leg, thigh or breast or chicken butterfly (with two sides), from € 11.75
Per quarter serving of chicken: 289 calories, 4 g saturated fat, 0.7 g fiber, 0 g sugar, 39.3 g protein, 0.9 g salt
For the entire meal: 566 calories, 5.2 g saturated fat, 9.2 g fiber, 3.5 g sugar, 46.7 g protein, 2.8 g salt
According to top dietitian Nichola Ludlam-Raine, a quarter chicken with two sides is just about the healthiest meal you can get from the restaurant chain, as long as you choose certain options.
‘Choose a breast instead of a leg or thigh for even less fat – and remove the skin,’ advises Ludlam-Raine, author of How Not To Eat Processed.
Although she adds that this is an excellent source of filling protein for less than 300 calories, there is virtually no fiber, which is essential for preventing colon cancer – a disease that is increasingly common among young people.
A chicken butterfly is another good option, costing you about 50 extra calories for half the saturated fat and 20 grams more protein.
A quarter chicken with two sides is the healthiest choice, as long as you opt for vegetarian sides
Ms Ludlam-Raine recommends going the double-sided option and selecting tender broccoli (32 calories and a third of your daily fiber intake), as well as hearty grains – a blend of chickpeas, pumpkin and cranberries – to get extra vitamins, fiber and even more filling protein to keep you from snacking.
However, she adds that the meal contains a total of 2.8 grams of salt, which is almost half your daily recommended amount – so be careful with your dosage for the rest of the day. Or, she suggests, swap the broccoli for corn on the cob, which contains 0.4 gram less salt.
As for spices, choose medium or lemon and spices to keep the calories under 600.
Verdict: 9/10
Grilled chicken burger, from €8.75
Per burger: 443 calories, 2 g saturated fat, 4.6 g sugar, 3.4 g fiber, 34.8 g protein, 1.9 g salt
Chicken breast is grilled in a spice and served in a rustic Portuguese roll, along with PERi tomato sauce, lemon and herb mayo, lettuce and tomato, for this favorite.
Ludlam-Raine says this option is fairly low in calories for a burger, and provides almost as much protein as the above option, as well as half the saturated fat – which is beneficial for heart health.
The bun, lettuce and tomatoes also add important minerals, as well as a tenth of your daily fiber intake (although Ludlam-Raine recommends adding some broccoli, peas or corn to boost it even further).
The only downside here is the 1.9g of salt – almost a third of the recommended daily maximum. It contains about a teaspoon of sugar, but most of it comes naturally from the tomatoes. If you’re looking for a very cheap option, ask for the unflavored burger.
Verdict: 8/10
Grilled Chicken Pitta, from £8.75
Per pitta: 508 calories, 3.7 g saturated fat, 5.9 g sugar, 1.9 g fiber, 36.4 g protein, 1.9 g salt
Here, a chicken breast is grilled in a favorite spice and served with roasted pitta, mayonnaise and crispy slaw.
While the sugar from the slaw dressing isn’t ideal (about the same as two and a half digestive biscuits), you get about 80 percent of your daily protein intake, a small boost of fiber, and less saturated fat than the Fino option (below).
Savory grains are the favorite of nutritionists because they contain a wide variety of plants
‘Broccoli, rainbow lettuce or macho peas are preferable to chips on the side to increase fiber intake,’ says Ludlam-Raine.
Hat wrap, from £8.75
Per package: 644 calories, 7.2 g saturated fat, 10.7 g sugar, 11.3 g fiber, 21.5 g protein, 2.4 g salt
A beanie patty is made with cheddar cheese, chickpeas, corn, lentils, peas and pumpkin seeds and served in a wrap with lettuce, yogurt mayo and chili jam.
This is the most fiber-rich meal, providing 11.3 grams (over a third of Britain’s daily target of 30 grams), thanks to the chickpeas, lentils, peas, sweetcorn and seeds.
It also provides a respectable amount of plant-based protein for a vegetarian option, although cheese, mayonnaise and chili jam bump up the calories, saturated fat and salt.
So as long as you don’t eat the same bean wrap for lunch and dinner, this is a very nutritious choice, says Ludlam-Raine, who adds that asking for the wrap without the jam (to save sugar) is a good idea.
Verdict: 7/10
Spicy rice bowl, from £9.95
Per bowl: 600 calories, 3.5 g saturated fat, 8.3 g sugar, 3.6 g fiber, 15.1 g protein, 3.6 g salt
This vegetarian bowl comes with rice, broccoli, slaw, pickled cauliflower, and hummus, as well as a side of seeds.
The bowl offers the widest variety of plant foods, including broccoli, lettuce, cauliflower, chickpeas and seeds, and provides 15g of vegetarian protein from the humus.
A salad may seem like a healthy option, but according to nutritionists, the Caesar salad is anything but
Fully Loaded Chips are the worst side dish nutritionally
The variety of plants is a big plus, according to dietician Azmina Govindji. “Different plants provide different fibers and compounds that feed the beneficial bacteria in our gut,” she says. ‘Including a wide variety can support a healthy and diverse gut microbiome, which has been linked to a reduced risk of a wide range of diseases.
The biggest concern for both Govindji and Ludlam is the 3.6 grams of salt here – 60 percent of an adult’s daily maximum.
Verdict: 6.5/10
…and the meals to avoid
The experts highlighted the Fino Pitta – a chicken pocket with halloumi cheese and onion sauce – as well as the Garlic Churrasco Burger, the loaded chips – covered with cheddar cheese and creamy dressing and, surprisingly, the Caesar salad as meals to eat sparingly.
Although the Fino Pitta is ‘exceptionally high in protein’ – with 62 grams of the muscle-boosting nutrient – this is ‘more than most people need in one sitting’, says Ludlam-Raine.
Plus, halloumi, aioli, and chicken thighs provide a whopping 841 calories (almost the same as a Big Mac meal) and a whopping 15 grams of saturated fat.
It also contains 3.3g of salt – more than half the recommended daily maximum for adults of 6g.
The Garlic Churrasco burger, meanwhile, also contains almost 800 calories.
“The garlic bread, creamy sauce and chicken skin contribute to the 12 grams of saturated fat,” says Ludlam-Raine, “so it might be better viewed as an occasional indulgence, especially if ordered with fries.”
The Caesar salad may sound like a healthy option, but for almost 500 calories you’re not getting many satiating ingredients, with most of the energy coming from creamy dressing and cheese, the experts say.
But the biggest blow comes from the Fully Loaded Chips, which Nando says feeds two to three people.
If you split it between two, you’re looking at a hefty 550 calories for a side, as well as a teaspoon of sugar and more salt than you’ll find in a sausage roll (2.25g).
“This, along with the 6 grams of saturated fat – almost twice as much as a McDonald’s hamburger – makes it the least healthy option of all the side dishes,” says nutritionist Jenna Hope.
