The Trusted Nandos Nutrition Guide (Full Version)

Nandos Nutrition

You love going to Nandos. Who doesn’t? Good quality, delicious food at a great price! However, you want to know more about Nandos Nutrition.

Maybe you’re trying to lose weight and want to know if you can still eat Nandos whilst trying to lose weight. In other words, you’re trying to put on weight and want to know if Nandos is good for your goals.

On the other hand, maybe you just want to know if it’s healthy for you. In short, we understand. Above all, we’re big Nandos fans at Sports Samurai. We’re determined to give you all of the information you need about Nandos Nutrition.

Our Trusted Nandos Nutrition Guide will start off with a bit of history about Nandos, and how Nandos became what it is today. We’ll then go into more detail about Nandos Nutrition.

The history of Nandos

In 1987, Fernando Duarte invited his friend, Robbie Brozin, to a Portuguese restaurant in the heart of Rosettenville, South Africa. Once there, they tasted the peri-peri marinade and knew they had to share the flavour with the rest of the world. As a result, they decided to buy that restaurant for c.£25,000.

They named it Nandos, after Fernando’s firstborn son. In short, that’s how Nandos started.

Both Fernando and Robbie worked long hours to get their business started, as most entrepreneurs do. They soon before opened a second restaurant in Savoy, Noth Johannesburg. And then another. And another.

That leads us to today… Nandos is now a global brand. Likewise, it operates over 1000 outlets in 35 countries. In the UK, Nandos opened its first restaurant in 1992 in West London. Consequently, it’s one of the most popular places to eat.

And why not?

As we said above, Nandos provides mouth-watering food at great prices.

This link gives you more information about its history. You can also find out more here.

Now… the reason why you’re here. Let’s talk about Nandos Nutrition.

How many calories are in Nandos food?

This is a good question. Obviously, we can’t list out every item on the menu (and we’re not sure why you’d want us too – Nandos’ menu has more on Nandos Nutritional information). It lists the calories and macronutrient breakdown of everything they provide.

However, this is a Nandos Nutrition Guide.

So, we’re going to list out the most popular items at Nandos, and give a breakdown of these in terms of macronutrients.

Nandos Half Chicken

Calories: Between 568 and 650, depending on how spicy you get it
Carbohydrates: 0.7g (Medium)
Protein: 80g (Medium)
Fat: 29.3g (Medium)

Chicken Butterfly

Calories: Between 332 and 414, depending on how spicy you get it
Carbohydrates: 1.9g (Medium)
Protein: 60.4g (Medium)
Fat: 18.1g (Medium)

Sunset Burger

Calories: Between 598 and 680, depending on how spicy you get it
Carbohydrates: 44.3g (Medium)
Protein: 47.2g (Medium)
Fat: 34.2g (Medium)

Portobello Mushroom & Grilled Halloumi Pitta

Calories: Between 598 and 680, depending on how spicy you get it
Carbohydrates: 44.3g (Medium)
Protein: 47.2g (Medium)
Fat: 34.2g (Medium)

Beanie Wrap

Calories: Between 720 and 802, depending on how spicy you get it
Carbohydrates: 61.2g (Medium)
Protein: 22.1g (Medium)
Fat: 43.2g (Medium)

Spicy Rice (Regular)

Calories: 246
Carbohydrates: 42.2g
Protein: 3.8g
Fat: 6.0g

Coleslaw (Regular)

Calories: 263
Carbohydrates: 11.4g
Protein: 1.3g
Fat: 23.7g

Garlic Bread (Regular)

Calories: 349
Carbohydrates: 42.4g
Protein: 8.8g
Fat: 15.7g

Chips (Regular)

Calories: 465
Carbohydrates: 66.2g
Protein: 5.0g
Fat: 18.6g

As mentioned above, you can find more about Nandos Nutrition on their menu. This is just a breakdown of the most popular dishes.

Is Nandos healthy?

It’s a good question. And it’s a difficult one to answer. What’s your definition of healthy?

Everyone has a different definition. When people talk about healthy, they usually refer to low calories. However, this isn’t the correct definition.

The dictionary definition of healthy when it comes to food is…

Beneficial to one’s physical, mental, or emotional state: conducive to or associated with good health or reduced risk of disease.

We’re not sure about you, but Nandos make our mental state more positive. So we’d say it is healthy…

Are we right?!

On a serious note though. Here’s a general list of 50 foods that are super healthy. It’s no surprise that chicken breast, broccoli, rice, and potatoes are all on the list.

In summary, it depends on your definition of healthy, and it depends on what you get. You can get a Nandos healthy meal, and it can also be low in calories (if that’s what you define as healthy).

More on this below.

What’s the healthiest thing to eat at Nandos?

In order to answer this question, we’re assuming you don’t care about losing weight or gaining weight. Some people don’t, and we get that. If this is you, you’re probably not too worried about how many calories you consume. You just want to know what’s healthy, and what’s not.

Below are 17 of the healthiest things you can eat at Nandos:

  1. Chicken breast
  2. Beanie burger
  3. Grains n Greens salad
  4. Veggie cataplana
  5. Spicy rice
  6. Mixed leaf side salad
  7. Corn on the cob
  8. House salad with chicken breast
  9. Macho peas
  10. Chargrilled veg
  11. Saucy spinach
  12. Tea infusions
  13. Sweet potato mash
  14. Spicy mixed olives
  15. Long stem broccoli
  16. Frozen yoghurt
  17. Mango gelado

If you are concerned about losing weight or gaining weight, don’t worry. We’ve got you covered below.

You’ll find that the majority of the food that we cover for both of these goals will be similar to the 17 healthy Nandos food you saw above. We still believe in eating healthily the majority of the time.

The portion sizes will be different though. Calories are the main thing that matters when it comes to weight loss or weight gain. Contrary to popular belief, healthy doesn’t necessarily mean you’ll lose weight. You could eat healthily and gain weight.

Why not treat yourself to a new gym bag or backpack?

Can you eat Nandos and lose weight?

This might be the real reason you’re reading this Nandos Nutrition Guide. You might be wondering: Can you eat Nandos and lose weight?

It’s a great question. Losing weight is all about calories in vs. calories out. If you consume fewer calories per day than your body requires, you will lose weight. This means that you can eat Nandos and lose weight. You’ll be happy to hear this.

However, this doesn’t mean that you can go out and eat everything and anything you want when you go. We wish it were that easy. You need to be conscious of what you’re consuming.

Pro Tip: Consider Intermittent Fasting if know you’re going to eat Nandos that day. This may give you the flexibility to enjoy your meal more, even if weight loss is your goal.

Let’s go into some detail about low calorie meals that you can eat at Nandos.

What low calorie meals can you eat at Nandos?

Let’s go through 5 meals you can eat at Nandos that are under 650 calories or less (well, one of them is 651, but let’s not be too picky). We’ve got plenty more options for low calorie lunches here.

These are Sports Samurai’s favourites…

Chicken Butterfly, Spicy Rice (Regular), and Long Stem Broccoli (Regular). And a Diet Coke, of course

How can you go wrong with chicken and rice? You can’t.

This meal comes in at 602 calories, is high in protein, contains a good source of carbohydrates, and is full of vitamins and minerals. It’s the perfect meal for weight loss.

It might not sound like a lot of food, but this meal is deceptively filling. This is coming from experience. Replace the broccoli with a side salad if broccoli isn’t your thing.

Quarter Chicken Breast (or leg, if you prefer) and Grains n Greens (Regular)

Yes, we said quarter. As much as we’d love to substitute this with a half chicken, we can’t. At Nandos, a half chicken comes in at nearly 600 calories on its own. If you have the calories for this, feel free to have it.

But if you want a side or two, 600 calories for a half chicken on its own may prove to be too high for most people if weight loss is your goal. Unless you’ve barely eaten that day.

The Trusted Nandos Nutrition Guide (Full Version) https://sportssamurai.com

This meal comes in at only 510 calories. It’s high in protein and can be enjoyed with a large glass of ice-cold water. Add a side salad, some broccoli, or perhaps some macho peas to this meal for more volume.

5 Chicken Wings and Creamy Mash (Regular)

At Sports Samurai, we prefer spicy rice to mash. We’re not sure why, but we prefer the taste. And it keeps us fuller for longer.

However, this is a good option for those who want a break from rice. Or those who don’t like rice at all. Our third low calorie Nandos meal comes in at 641 calories.

And let’s be honest: how can you go wrong with chicken wings? This meal will make it feel like weight loss is easy!

Grilled Chicken Pitta and Corn on the Cob

We know some people don’t enjoy chicken on the bone, or even don’t want to look it. We don’t agree. For us, chicken tastes best when it’s on the bone. But hey, who are we to judge?

At only 540 calories, this is a great option. The pitta itself comes in at 416 calories, and contains a fair amount of carbohydrates. That’s why we’ve limited the side to Corn on the Cob only.

This meal wouldn’t be our preference at Sports Samurai (we’d go for one of the above 3), but it’s still a great option at a low calorie Nandos meal.

Supergreen Burger and Spicy Rice (Regular)

Our final low calorie Nandos meal is one for vegetarians. It’s tough picking a meal for vegetarians, as some of them are made up of purely carbohydrates (and not much protein). However, this meal is a great shoutout for a vegetarian low calorie option at Nandos.

The meal comes in at 651 calories in total. Because the burger is broccoli, edamame beans, and kale, it’s also packed with quality vitamins and minerals.

Pro Tip: If you want lower calories option than the above, try the House Salad or Grains n Greens salad, both with chicken breast. At 263 and 327 calories respectively, they’re both much lower in calories than the above options.

At Sports Samurai, if we’re going to Nandos, we don’t like to eat salad. We’d rather eat less calories in the day, and enjoy our Nandos. It’s our preference.

Is Nandos good for weight gain?

Similar to weight loss, weight gain is about calories in vs. calories out. Our article on The Best Food for Muscle Growth goes through this in more detail.

However, with weight gain, it’s the opposite to weight loss. You need to consume more calories than your body burns each day.

We’d recommend limiting this though. You don’t want to just eat anything and everything in sight. You could…

But, here’s the thing.

If you did this, you’d gain weight. But you’d also gain fat. We’re assuming this is not what you want. You want muscle.

Instead, you want to eat anywhere between 100 and 500 calories above your maintenance calories.

With regards to answering which food at Nandos is good for weight gain, it’s difficult to answer. It depends on the other food you’ve had in the day, and how many calories you have remaining.

You can easily keep track of your calories with the MyFitnessPal app. We talk about it in this article.

Weight gain example

For example, let’s say you’re maintenance calories is 2500, and you’re eating at 300 calories above this to gain weight. The total you need per day is 2800. Let’s say, you go to Nandos for your last meal of the day.

A person who’s already eaten 2200 calories that day will only need 600 calories, so any of the options we mentioned above with regards to weight loss will do.

However, a person who’s only had 1500 calories that day so far, will need 1300 extra calories from Nandos. Provided they aren’t eating anything after, of course.

Can you see how there’s a huge difference, even though both have the same goals?

However, if you’ve struggled to gain weight, we’re assuming that you’ll more likely be the second person, rather than the first. Consuming calories is tough. You want some high calorie meals at Nandos to keep you on top of your goals. Sports Samurai has you covered.

What high calorie meals can you eat at Nandos?

The Trusted Nandos Nutrition Guide (Full Version) https://sportssamurai.com

Similar to how we did above, we’re going to give you Sports Samurai’s Top 5 High Calorie Meals to eat at Nandos.

You’ll see that the type of food we have in this list is very similar to the low calorie list – the main differences being portion sizes.

Let’s get started…

Half Chicken, Spicy Rice and Garlic Bread

This is our favourite at Sports Samurai. When we’re trying to gain muscle, or when someone asks our favourite high calorie Nandos meal, this is what we’d recommend. We love the combination.

At a whopping 1163 calories, this meal is made for weight gain. It’s high in protein, and high in carbohydrates. Perfect for a post gym meal!

Enjoy with some ice-cold water or a diet Coke.

10 Chicken Wings, Creamy Mash (Regular), and Corn on the Cob (Regular)

We love this combination. There’s nothing like Nandos chicken wings. What’s better: it comes in at 1178 calories.

Sweetcorn provides many health benefits too, which is another reason why this is a great meal!

Houmous with Peri-Peri Drizzle (Half a portion), Chicken Thighs, and Saucy Spinach

We don’t really have starters when we go to Nandos. Their mains are usually filling enough, especially when it comes in at over 1100 calories like the two options above did.

However, their houmous with peri-peri drizzle is amazing, and a great starter to share if starters are for you. Enjoy with some chicken thighs and saucy spinach for mains, and you’ll get 1062 calories in total for this meal.

Not bad, hey?

Double Chicken Pitta, Chips (Regular) and Mango Frozen Yoghurt

We don’t usually have chips at Nandos either. We try to keep our meals healthy, as we described above.

However, this meal is perfect for when you’re just craving them. And a cheeky dessert, too. At, 1070 calories, it’s a great option to get calories in easily. Perfect for those trying to gain weight.

Portobello Mushroom & Grilled Halloumi Wrap, Grains n Greens (Regular), and Garlic Bread (Regular)

This is the final high calorie Nandos meal is for all of our vegetarian followers. At 1256 calories, it’s our highest calorie option. But it’s worth every calorie.

Exclude the Grains n Greens or garlic bread if you want a slightly lower calorie option.


Our Trusted Nandos Nutrition Guide has gone through the history of Nandos, whether Nandos is healthy or not, and the calories found in Nandos food. We’ve also gone through how you can incorporate Nandos into your diet, irrespective of your goals.

Pro Tip: Losing weight or gaining weight is all about calories in vs. calories out. No food is on or off limits, as long as you stick to this. Nandos is no exception.

What is your favourite meal at Nandos? Have you found this Nandos Nutrition Guide helpful? Let us know in the comments section below.


There are no comments yet.

Leave a comment