Unveiling the Truth: Nando’s Nutritional Information Decoded

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Unveiling the Truth: Nando’s Nutritional Information Decoded

Have you ever wondered how healthy or unhealthy the meals you order at Nando’s really are? With the rising awareness of the impact of diet on health, it’s natural to want to know more about the nutritional composition of restaurant dishes, especially those that claim to be fresh, flavorful, and varied. In this blog article, we’ll take a closer look at Nando’s nutritional information, decode the jargon, and highlight some of the key facts and insights that can help you make informed choices when dining out.

Peri-peri power: What’s in Nando’s signature sauce?

One of the distinguishing features of Nando’s cuisine is peri-peri, a spicy African chili that gives many of its dishes a kick. While peri-peri itself is not necessarily unhealthy, the way it’s used in some sauces and marinades can add up to significant amounts of salt, sugar, and calories. For example, a serving (20g) of Nando’s medium peri-peri sauce contains 115mg of sodium, 1.9g of sugar, and 64 calories. A large bottle (125g) of the same sauce can have up to 575mg of sodium, 9.6g of sugar, and 320 calories, which is about as much as a cheeseburger!

To put these numbers into perspective, the recommended daily intake of sodium for adults is less than 2300mg, while the recommended daily limit for added sugars is 50g for women and 70g for men. Excessive sodium intake can increase the risk of high blood pressure, stroke, and heart disease, while too much sugar can lead to weight gain, cavity, and insulin resistance. Therefore, it’s important to pay attention to the amount and type of sauces you use or order at Nando’s, and to opt for smaller portions or lower-sugar options whenever possible.

Chicken choices: What’s the difference between classic, butterfly, and skinless?

When it comes to the main attraction of Nando’s menu, the chicken, there are different options that can affect the nutritional profile of your meal. Classic chicken contains both skin and bone, which can add flavor and texture but also calories and saturated fat. A quarter of a Nando’s classic chicken (with skin) contains around 335 calories, 25g of protein, 23g of fat (of which 7g are saturated), and 0g of carbohydrates or fiber. If you remove the skin, the same portion provides about 230 calories, 26g of protein, 12g of fat (of which 3.5g are saturated), and 1g of carbohydrates or fiber. For comparison, a quarter of a Nando’s butterfly chicken (without skin) has about 200 calories, 31g of protein, 8g of fat (of which 2.5g are saturated), and 0g of carbohydrates or fiber.

Although chicken can be a good source of protein and other nutrients, consuming too much saturated fat can increase the risk of high cholesterol, heart disease, and other health problems. Therefore, if you want to enjoy Nando’s chicken without compromising your health goals, you can choose skinless or butterfly options, or go for other protein sources (such as vegetables, tofu, or fish) to balance your plate.

Sides and salads: How to boost your fiber and vitamin intake

Another way to make your Nando’s meal healthier is to balance it with fiber-rich, nutrient-dense sides and salads that can fill you up and provide a range of vitamins and minerals. For example, a regular portion of Nando’s spicy rice contains about 300 calories, 5g of protein, 53g of carbohydrates, 5g of fat, and 1g of fiber, while a regular portion of Nando’s corn on the cob has about 142 calories, 4g of protein, 21g of carbohydrates, 6g of fat, and 3g of fiber. In contrast, a regular portion of Nando’s classic coleslaw provides about 304 calories, 1g of protein, 18g of carbohydrates, 25g of fat (of which 3.6g are saturated), and 0.5g of fiber.

Although some sides and salads can be high in calories or fat (especially if they contain creamy dressings or added cheese), many of them can also offer a good balance of macronutrients and micronutrients that can improve your diet quality. For example, Nando’s garlic bread roll has 122 calories, 3g of protein, 18g of carbohydrates, 4g of fat, and 1g of fiber, while Nando’s supergrain salad has 408 calories, 10g of protein, 43g of carbohydrates, 23g of fat (of which 4g are saturated), and 9g of fiber. By choosing sides and salads that are rich in vegetables, whole grains, and legumes, you can not only add more variety and flavor to your Nando’s meal but also boost your fiber and vitamin intake.

Conclusion: What to keep in mind when decoding Nando’s nutritional information

In conclusion, Nando’s nutritional information can be decoded by paying attention to the amount and type of sauces, the chicken choices, and the sides and salads. By opting for lower-sugar and lower-fat options, choosing skinless or butterfly chicken, and balancing your plate with fiber-rich and nutrient-dense sides and salads, you can enjoy Nando’s cuisine without compromising your health goals. However, it’s important to keep in mind that even healthy choices can add up if consumed in large amounts or too frequently, so moderation and awareness are key. With this article as your guide, you can now decode Nando’s nutritional information and make informed choices that support your well-being and enjoyment.