The flame-grilled chicken at Nandos is genuinely one of the healthier fast food options — a 1/4 Chicken scores NOVA 2 (processed culinary ingredient) with 289 kcal and 44g of protein. However, the sides (Garlic Bread, Cheesy Pitta, Halloumi Sticks) and sauces (PERinaise) are heavily processed. Stick to chicken + corn on the cob for the cleanest meal.

What is the healthiest thing to order at Nandos?

A 1/4 Chicken breast (289 kcal, NOVA 2) with corn on the cob (120 kcal, NOVA 1) and a side salad. This gives you 44g+ of protein with minimal processing. The Chicken Butterfly (331 kcal) is the highest-protein option at 62g.

Is Nandos chicken ultra-processed?

No — Nandos' plain flame-grilled chicken (1/4, 1/2, Butterfly, Wings) scores NOVA 2, not NOVA 4. The PERi-PERi marinade uses recognisable ingredients without modified starches or flavour enhancers. This is genuinely unusual for a fast food chain and makes the plain chicken a solid choice.

How many calories are in a Nandos?

It varies hugely by order. A 1/4 Chicken with corn on the cob is around 410 kcal. A Sunset Burger with PERi-Salted Chips and Coleslaw can exceed 1,200 kcal. The chicken itself is lean — it's the sides and extras that add the calories.

🍗450 UK stores

Nutritional Information for Nandos

Nandos enjoys a reputation as one of the healthier high street chains — and for good reason. The flame-grilled chicken is genuinely one of the cleaner fast food proteins available. But the sides and sauces tell a different story. We applied NOVA classification across the full UK menu to separate the genuinely healthy options from the items that quietly undermine the 'healthy Nandos' narrative.

SpikeSaver analysis — Nandos at a glance

6/22

Keto-friendly

12/22

High protein

15/22

Low sugar

10/22

Low glucose impact

Menu items — full analysis

1/4 Chicken (breast or leg)Flame-grilled with PERi-PERi marinade — genuinely clean

289 kcal

NOVA 2Glucose: Very LowKeto ✓High ProteinLow Sugar

Fat

12g

Carbs

Sugar

0.5g

Fibre

Protein

44g

Net carbs

1.0g

Chicken ButterflyTwo breasts, flame-grilled — high protein, low processing

331 kcal

NOVA 2Glucose: Very LowKeto ✓High ProteinLow Sugar

Fat

Carbs

Sugar

Fibre

Protein

62g

Net carbs

2.0g

1/2 ChickenHalf chicken with skin — flame-grilled with PERi-PERi

579 kcal

NOVA 2Glucose: Very LowKeto ✓High ProteinLow Sugar

Fat

24g

Carbs

Sugar

Fibre

Protein

88g

Net carbs

2.0g

3 Chicken WingsWings with skin — higher fat but still clean protein

235 kcal

NOVA 2Glucose: Very LowKeto ✓High ProteinLow Sugar

Fat

14g

Carbs

Sugar

0.5g

Fibre

Protein

24g

Net carbs

2.0g

5 Chicken WingsWings with skin — higher fat but still clean protein

392 kcal

NOVA 2Glucose: Very LowKeto ✓High ProteinLow Sugar

Fat

24g

Carbs

Sugar

Fibre

Protein

40g

Net carbs

3.0g

10 Chicken Wings (sharing)Sharing portion of flame-grilled wings

784 kcal

NOVA 2Glucose: LowKeto ✓High ProteinLow Sugar

Fat

48g

Carbs

Sugar

Fibre

Protein

80g

Net carbs

6.0g

Boneless ThighsBoneless thighs with light coating — more processed than on-the-bone

706 kcal

NOVA 3Glucose: Low-MediumHigh ProteinLow Sugar

Fat

42g

Carbs

18g

Sugar

Fibre

Protein

62g

Net carbs

17.0g

Chicken BurgerPortuguese roll adds processed carbs to clean chicken

526 kcal

NOVA 3Glucose: MediumHigh Protein

Fat

16g

Carbs

48g

Sugar

Fibre

2.5g

Protein

42g

Net carbs

45.5g

Sunset BurgerCheese, chutney, mayo — multiple UPF layers on the burger

733 kcal

NOVA 4Glucose: MediumHigh Protein

Fat

32g

Carbs

52g

Sugar

10g

Fibre

Protein

48g

Net carbs

49.0g

Churrasco BurgerGarlic butter and cheese add UPF markers

794 kcal

NOVA 4Glucose: HighHigh Protein

Fat

38g

Carbs

55g

Sugar

Fibre

Protein

52g

Net carbs

52.0g

Fino PittaPitta bread with grilled chicken — moderate processing

443 kcal

NOVA 3Glucose: MediumHigh ProteinLow Sugar

Fat

12g

Carbs

42g

Sugar

Fibre

Protein

38g

Net carbs

40.0g

Chicken WrapCommercial tortilla adds processing to clean chicken

581 kcal

NOVA 3Glucose: MediumHigh Protein

Fat

22g

Carbs

50g

Sugar

Fibre

Protein

42g

Net carbs

47.0g

Halloumi Sticks (sharing)Battered and deep-fried halloumi — coating adds UPF markers

452 kcal

NOVA 4Glucose: Low-MediumLow Sugar

Fat

28g

Carbs

26g

Sugar

Fibre

Protein

22g

Net carbs

25.0g

Cheesy Garlic Pitta (sharing)Processed cheese, refined flour, emulsified garlic butter

595 kcal

NOVA 4Glucose: MediumLow Sugar

Fat

28g

Carbs

52g

Sugar

Fibre

Protein

24g

Net carbs

50.0g

Spicy Rice (starter)Rice with spice blend — moderately processed

583 kcal

NOVA 3Glucose: High

Fat

18g

Carbs

86g

Sugar

Fibre

Protein

14g

Net carbs

82.0g

Olives (sharing)Marinated olives — minimally processed

138 kcal

NOVA 1Glucose: Very LowLow Sugar

Fat

14g

Carbs

Sugar

0.5g

Fibre

1.5g

Protein

Net carbs

0.5g

PERi-Salted Chips (regular)Potato chips with PERi seasoning — processed but not ultra

340 kcal

NOVA 3Glucose: MediumLow Sugar

Fat

14g

Carbs

46g

Sugar

Fibre

Protein

Net carbs

42.0g

Corn on the CobUnprocessed — the cleanest side on the menu

120 kcal

NOVA 1Glucose: LowLow Sugar

Fat

Carbs

18g

Sugar

Fibre

Protein

Net carbs

15.0g

ColeslawCommercial coleslaw with dressing stabilisers

150 kcal

NOVA 3Glucose: Low

Fat

12g

Carbs

Sugar

Fibre

1.5g

Protein

Net carbs

6.5g

Spicy Rice (side)Smaller portion of spiced rice

280 kcal

NOVA 3Glucose: MediumLow Sugar

Fat

Carbs

44g

Sugar

Fibre

Protein

Net carbs

42.0g

Mixed Leaf SaladFresh mixed leaves — unprocessed

50 kcal

NOVA 1Glucose: Very LowLow Sugar

Fat

2.5g

Carbs

Sugar

Fibre

Protein

Net carbs

2.0g

Natas (Portuguese Custard Tart)Pastry with custard filling — commercial baked good

250 kcal

NOVA 4Glucose: Medium

Fat

14g

Carbs

28g

Sugar

16g

Fibre

0.5g

Protein

3.5g

Net carbs

27.5g

Source: Nandos UK published nutrition data · Last reviewed: 2026-04-04

The UPF picture at Nandos

Nandos' core chicken offering is remarkably clean by fast food standards. A plain 1/4 Chicken (breast or leg, flame-grilled on the bone) scores NOVA 2 — the PERi-PERi marinade contains recognisable ingredients without the modified starches and flavour enhancers found at KFC. The Chicken Butterfly (two breasts, 331 kcal) is similarly clean.

The problems start with the sides and extras. The Cheesy Garlic Pitta (595 kcal for a sharing starter) contains processed cheese, refined flour, and garlic butter with emulsifiers. Coleslaw uses the standard commercial recipe with stabilisers and preservatives. The PERinaise dips are mayonnaise-based with added flavourings and preservatives — NOVA 4.

Nandos' biggest UPF trap is the Garlic Bread and Halloumi Sticks. The garlic bread uses processed dough with emulsifiers, and the halloumi sticks are battered and deep-fried, adding a processed coating to what would otherwise be a NOVA 2 cheese.

Lower-UPF ordering guide

Best choices

For the lowest UPF exposure at Nandos: order the flame-grilled chicken on its own — the 1/4 Chicken (289 kcal) or Chicken Butterfly (331 kcal) are both NOVA 2 and genuinely clean. Pair with corn on the cob (NOVA 1) or a side salad. Spicy Rice is a decent middle ground at NOVA 3.

Avoid the Garlic Bread, Cheesy Garlic Pitta, and Halloumi Sticks — all are heavily processed. For sauce, the PERi-PERi itself is relatively clean, but the PERinaise dips add UPF markers. If you want a burger, the standard Chicken Burger (526 kcal) is better than the Sunset Burger (733 kcal) or Garlic Churrasco Burger (794 kcal), both of which pile on processed sauces and extras.

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