Are you in the mood for a cheeky Nando’s without breaking your healthy eating plan? No problem! Nando’s is actually a fine choice for anyone who’s counting their calories right now and our guide to Nando’s calories reveals exactly what the lowest calorie options are.
Not everything served up on the Nando’s menu is low-calorie, but there’s a lot that is, especially if you tweak things a little and so, if you’re looking for something below 400, 500, or 600 calories, Louisa Smith has put together this helpful guide on Nando’s calories in Australia so you can decide on a meal that’s best for you. Aren’t we nice?
Is Nandos Healthy?
Most of us are probably familiar with Nando’s, given that it is one of the largest global restaurant franchises in the world, with over 300 restaurants in Australia and New Zealand alone.
But what you might not know is that the franchise actually started in South Africa in the late 80s, before it reached the shores of Australia in 1990.
Their motto is ‘healthy doesn’t need to be boring’ – and with a menu based around chicken they’re already helping us out in the healthy stakes – chicken breast being one of the lowest fat proteins you can eat, and flame-grilling being a pretty healthy way to prepare it.
If you’ve been to Nando’s before, you’ll also most likely be familiar with their sauces (made from sustainably grown African Birds Eye chilies), known to most across the world as simply Peri-Peri. The peri-peri sauce paired with perfectly basted chicken is all it takes to make a Nando’s meal super craveable.
But for Nando’s, it’s never been about “just chicken,” but the people who make the chicken. The franchise prides itself not just on its menu, but its mission. Their mission is to halve the environmental impact of a Nando’s meal by 2030 – today they have ditched the straw and provided environmentally-friendly takeaway packaging.
Nando’s has also launched several charity projects across the world, from combating unemployment in South Africa to raising funds to save over 658,000 lives from Malaria in Mozambique.
In Australia alone, they have been donating unsold chicken to food banks since 2018, as well as feeding up and coming artists and musicians while on tour, so they can concentrate on their work and not their rumbling bellies. Nice one Nando’s!
So now you have been thoroughly introduced to the healthy Nando’s philosophy, let’s take a look at how their calories are looking.
The Lowest Calorie Combo at Nando’s Australia:
If you’ve been to Nando’s before, then you’ll be be familiar with how it works. If not, usually, you will be asked to select a main meal and decide the level of hotness you want the peri-peri sauce to be (if you’re on a first date, you can even ask them for the mildest sauce and put the ‘Extra Hot’ flag on your meal. That will certainly spice up your date!).
Then, they will most likely ask you what side dish you want. You can order main meals without sides of course, but most customers tend to opt for a main meal plus a side dish combo.
With that in mind, the absolute lowest calorie combo meal at Nando’s Australia would be 4 Peri-Peri Tenders (248 calories) with a regular-sized Garden Salad (17 calories) on the side. Though at 265 calories, this might be a bit low (between 400-600 calories is a healthy amount for a meal).
If you want a low-calorie combo that will fill you up a bit better, we would recommend a ¼ Peri-Peri chicken at 423 calories, paired with a regular-sized garden salad (17 calories) or even some Peri-Peri Grilled Brocollini at just 52 calories.
The sauce you choose makes no difference to the calorie counts – but the hotter you go the more metabolism revving power the spices have!
If you’re a big fan of fast food chicken, you might also want to have a look at our guide to Oporto calories once you’ve finished this one.
Lowest Calorie Snacks
So, Nando’s in Australia doesn’t really do starters, but they do have snacks!
The snacks at Nando’s Australia are seriously low in calories, which is a refreshing change when compared to the whopping 793 calories a starter at Nando’s UK would set you back.
The lowest calorie snack at Nando’s Australia is a Peri-Peri Grilled Tender at 62 calories. Though this is literally one piece of chicken…so if you’re looking for something a bit more exciting, then 4 BBQ Ribs would be your next best option at 283 calories.
The Lowest Calorie ‘Chicken for One’ Meal
The lowest calorie chicken for one meal is 4 Peri-Peri tenders at 248 calories (them again).
Although, you can enjoy most of the ‘chicken for one’ meals if you want to eat for less than 600 calories (see the exact list in our at a glance guide below).
Only the ½ Peri-Peri Chicken comes in above 600 calories at 673 calories, so you have plenty of options on the Chicken for One Menu.
Chicken to Share
Sharing is a great way to bring down the calories, usually. However, maybe not at Nando’s Australia. The lowest calorie Chicken to Share meal is the Paella Grande at 1278 calories, which means if you’re trying to stay under 600 calories per meal, you may want to let your nomming-partner have the (slightly) larger portion.
The Lowest Calorie Salads at Nandos
Salad’s aren’t always the lowest calorie option on the menu – but, Nando’s don’t let you down if you’re hoping to get your veggie fix alongside your chicken.
The Mediterranean Salad is the lowest calorie salad option at just 264 calories.
But you’ve come to Nando’s, so you want chicken, right? So pick The Mediterranean Salad with Chicken, the second-lowest option at just 388 calories per meal.
IF you’re a big fan of salads, you might want to have a look at our guide to Fishbowl calories after this.
Burgers, Wraps, and Pita Calories
Surprisingly, the burgers at Nando’s Australia are quite low-calorie! The lowest calorie burger, wrap, or pita listed on the menu at Nando’s Australia is the Classic Burger with chicken at 436 calories.
But, you can swap up the bread with any options which does change up the calories bringing down the calories further.
So, for the absolute lowest option, ask for your buns to be swapped for a wrap – that cuts the Classic Burger down to 335 calories – which means you can stack on a Spicy Rice or half a portion of Sweet Potato Peri-Peri chips and still be under our 600 calorie limit.
As a general rules, the wrap is the lowest calories, the buns and rolls are in the middle – and the Pitta is the highest in calories – the Classic Burger in a Pitta is 490 calories.
For more examples of how much difference swapping the bun makes, check out our full list of Nando’s Calories below where we give every option (and there’s a LOT!).
Wraps aren’t always the low calorie option you might think – have a look at our guide to Australia’s lowest calorie wraps to see more about how many calories are in wraps in the supermarket
Lowest Calorie Sides at Nandos
The side dishes are what make or break a meal at Nando’s. You could have selected the perfect main and then blow up your calorie budget with the side dishes. Fortunately, we’re here to make sure that doesn’t happen!
The lowest calorie side dish is the regular-sized Garden Salad at 17 calories and a large Garden Salad is only 26 calories. Though you could burn this by walking into the restaurant, so definitely eat your veggies people.
For a carby option, you might be looking at the fries. The sweet potato fries are lower in calories than the regular fries, but only marginally.
A regular-sized sweet potato fries come in at 431 calories per portion so you might need to split those (the good news is, that if you convert them to peri peri chips you don’t add any extra calories just heaps of yummy spice).
The lowest calorie carb-based side dish would be the regular-sized spicy rice at 226 calories.
The Great Pretenders! Lowest Calorie Meat-Free Option at Nando’s Australia
Vegetarians, can still enjoy a Nando’s – Yay!
The salads can come without chicken, or with their Great Pretender Peri-Peri Pretend Protein.
Burgers, wraps and pittas can also use the Pretend Protein, but also offer the option of their Superfood Vegetarian Patty – both of them do bump up the calories more than the same meal with chicken though.
A Classic Burger with chicken has 435 calories but if you swap that for a Veggie Patty it goes up to 578 calories, with the Great Pretender is goes up further to 619.
The lowest calorie meat-free option at Nando’s Australia is the Great Pretender Mediterranean Salad at 598 calories.
This comes with grilled Peri-Peri Pretend Protein, as well as the usual ingredients of feta cheese, olives, cucumber, tomato, mixed leaves, capsicum & onion, topped with balsamic vinaigrette. Yum!
For Vegans, the great news for you guys is that the Great Pretender burger is now totally vegan. The burger features a pea and wheat protein-based patty plus lettuce, tomato and aioli.
This tasty number will set you back 619 calories, which just squeaks past our normal healthy limit, but, kudos to Nandos for trying to cater to everyone.
Grill’d also have a pretty good selection of vegan and veggie burgers, but to find out which of those is the lowest calories, you’ll need to have a look at our guide to Grill’d calories
Nando’s Australia Calories at a Glance
If you’re still undecided about what to order at Nando’s Australia. Here’s a simple breakdown of all the dishes and combos you can order at under 400, 500, 600 calories per meal. There’s a lot of choices, especially in the 5-600 bracket.
If your favourite isn’t on it, head to to the Nando’s website, click on the dish you fancy and you’ll find the Nando’s Nutritional Information pop up in a handy box – customise your item or meal and it’ll reveal exactly how many calories are in your favourite.
Under 400 calories
4 Peri Peri Tenders with regular Garden Salad – 261 calories
4 Peri Peri Tenders with large Garden Salad – 274 calories
Superfuel Salad – 314 calories
4 Peri Peri Tenders with regular Broccolini – 300 calories
4 Peri Peri Tenders with large Broccolini – 329 calories
Classic Burger with chicken in a wrap (no sides) – 335 calories
Classic Burger (chicken, wrap) with regular garden salad – 352 calories
Classic Burger (chicken, wrap) with large garden salad – 361 calories
Classic Burger (chicken, wrap) with regular broccolini- 387 calories
Mediterranean Salad with Chicken – 388 calories
Under 500 calories
Classic Burger (chicken, wrap) with large broccolini- 416 calories
Classic Burger with chicken in a crusty or grain roll (no sides) – 430 calories
Classic Burger with chicken in a white bun (no sides) – 436 calories
Superfuel Salad with Chicken – 438 calories
1/4 Peri Peri Chicken with regular Garden Salad – 440 calories
Power Up Bowl – 440 calories
Classic Burger (chicken, crusty or grain roll) with regular Garden Salad – 447 calories
1/4 Peri Peri Chicken with large Garden Salad – 449 calories
Classic Burger (chicken, white bun) with regular Garden Salad – 453 calories
Classic Burger (chicken, crusty or grain roll) with large Garden Salad – 456 calories
Classic Burger (chicken, white bun) with large Garden Salad – 462 calories
Avo Goodness Burger with chicken in a wrap (no sides) – 464 calories
1/4 Peri Peri Chicken with regular Broccolini – 475 calories
Avo Goodness Burger (chicken, wrap) with regular garden salad – 481 calories
Classic Burger (chicken, crusty or grain roll) with regular broccolini- 482 calories
Avo Goodness Burger with chicken in a white roll (no sides) – 485 calories
Classic Burger (chicken, white bun) with regular Broccolini – 485 calories
Avo Goodness Burger with chicken in a crusty or grain roll (no sides) – 488 calories
Avo Goodness Burger (chicken, wrap) with large garden salad – 488 calories
Classic Burger chicken in a Pita (no sides) – 490 calories
Under 600 calories
Avo Goodness Burger (chicken, white roll) with regular garden salad – 502 calories
1/4 Peri Peri Chicken with large Broccolini – 504 calories
Classic Burger with Veggie Patty in a wrap (no sides) – 504 calories
Avo Goodness Burger (chicken, crusty or grain roll) with regular garden salad – 505 calories
Classic Burger (chicken, pita) with regular garden salad – 507 calories
Avo Goodness Burger with chicken in a pitta (no sides) – 507 calories
4 Peri Peri Tenders with regular Spicy Rice – 509 calories
Avo Goodness Burger (chicken, white bun) with regular Garden Salad – 510 calories
Avo Goodness Burger (chicken, white roll) with large garden salad – 511 calories
Classic Burger (chicken, crusty or grain roll) with large broccolini- 511 calories
Avo Goodness Burger (chicken, crusty or grain roll) with large garden salad – 514 calories
Classic Burger (chicken, pita) with large garden salad – 516 calories
Avo Goodness Burger (chicken, wrap) with regular broccolini- 516 calories
Classic Burger (chicken, white bun) with large Broccolini – 517 calories
Avo Goodness Burger (chicken, white bun) with large Garden Salad – 519 calories
Classic Burger (Veggie Patty, wrap) with regular Garden Salad – 521 calories
Supremo with chicken in a wrap (no sides) – 521 calories
Avo Goodness Burger (chicken, pitta) with regular garden salad – 522 calories
Classic Burger (Veggie Patty, wrap) with large Garden Salad – 530 calories
Avo Goodness Burger (chicken, pitta) with large garden salad – 533 calories
Supremo (chicken, wrap) with regular Garden Salad – 539 calories
Avo Goodness Burger (chicken, crusty or grain roll) with regular broccolini- 540 calories
Classic Burger (chicken, pita) with regular broccolini- 542 calories
4 Peri Peri Tenders with regular Garlic Bread – 543 calories
Avo Goodness Burger (chicken, wrap) with large broccolini – 545 calories
Classic Burger with Pretend Protein in a wrap (no sides) – 545 calories
Avo Goodness Burger (chicken, white bun) with regular Broccolini – 545 calories
BLAT Burger with chicken in a wrap (no sides) – 545 calories
Supremo (chicken, wrap) with large Garden Salad – 547 calories
Avo Goodness Burger (chicken, white roll) with regular broccolini- 547 calories
Supremo with chicken in a white bun (no sides) – 552 calories
Supremo with chicken in a pita (no sides) – 552 calories
Classic Burger (Veggie Patty, wrap) with regular Broccolini – 556 calories
Supremo with chicken in a crusty or grain roll (no sides) – 557 calories
Avo Goodness Burger (chicken, pitta) with regular broccolini- 559 calories
Classic Burger (Pretender Protein, wrap) with regular Garden Salad – 562 calories
BLAT Burger (chicken, wrap) with regular Garden Salad – 562 calories
Power Up Bowl with Chicken – 564 calories
Avo Goodness Burger with Veggie Patty in a wrap (no sides) – 566 calories
Avo Goodness Burger (chicken, white roll) with large broccolini – 566 calories
8 BBQ Ribs – 566 calories
Avo Goodness Burger (chicken, crusty or grain roll) with large broccolini – 569 calories
Supremo (chicken, white bun) with regular Garden Salad – 569 calories
4 Peri Peri Tenders with regular Corn on the Cob – 569 calories
Supremo (chicken, white roll) with regular Garden Salad – 569 calories
Classic Burger (chicken, pita) with large broccolini – 571 calories
Classic Burger (Pretender Protein, wrap) with large Garden Salad – 571 calories
BLAT Burger (chicken, wrap) with large Garden Salad – 571 calories
Classic Burger with Veggie Patty in a crusty or grain roll (no sides) – 573 calories
Supremo (chicken, wrap) with regular Broccolini -573 calories
Avo Goodness Burger (chicken, white roll) with large Broccolini – 574 calories
BLAT Burger with Chicken in a white roll (no sides) – 574 calories
Supremo (chicken, crusty or grain bun) with regular Garden Salad – 574 calories
BLAT Burger with Chicken in a crusty or grain roll (no sides) – 574 calories
Supremo (chicken, white bun) with large Garden Salad – 578 calories
Supremo (chicken, pita) with large Garden Salad – 578 calories
Classic Burger with Veggie Patty in a white roll (no sides) – 578 calories
Supremo (chicken, white roll) with large Garden Salad – 578 calories
Avo Goodness Burger with a Veggie Patty in a crusty or grain roll (no sides) – 580 calories
Avo Goodness Burger (Veggie Patty, wrap) with regular Garden Salad – 583 calories
Supremo (chicken, crusty or grain bun) with large Garden Salad – 583 calories
Avo Goodness Burger with Veggie Patty in a white roll (no sides) – 585 calories
Classic Burger (Veggie Patty, wrap) with large Broccoli – 585 calories
Avo Goodness Burger (chicken, pitta) with large broccolini – 588 calories
BLAT Burger with Chicken in a pitta (no sides) – 588 calories
Classic Burger (Veggie Patty, crusty or grain roll) with regular Garden Salad – 590 calories
BLAT Burger (chicken, crusty or grain roll) with a regular Garden Salad – 591 calories
Blat Burger (chicken, white roll) with regular Garden Salad – 591 calories
Avo Goodness Burger (Veggie Patty, wrap) with large Garden Salad – 592 calories
Classic Burger (Veggie Patty, white roll) with regular Garden Salad – 595 calories
Classic Burger (chicken, wrap) with regular Spicy Rice- 596 calories
Avo Goodness Burger (Veggie Patty in a crusty or grain roll) regular Garden Salad – 597 calories
Classic Burger (Pretend Protein, wrap) with regular Broccolini – 597 calories
Avo Goodness Burger with Veggie Patty in a pitta (no sides) – 597 calories
BLAT Burger (chicken, wrap) with regular Broccolini- 597 calories
The All In Burger, chicken, in a white roll (no sides) – 598 calories
The All In Burger, chicken, in a crusty or grain roll (no sides) – 598 calories
The Great Pretender Mediterranean Salad – 598 calories
Classic Burger (Veggie Patty, crusty or grain roll) with large Garden Salad – 599 calories
BLAT Burger (chicken, white roll) with a large Garden Salad – 600 calories
BLAT Burger (chicken, crusty or grain roll) with a large Garden Salad – 600 calories
BLAT Burger, (chicken, white roll) with large Garden Salad – 600 calories
The takeaway…
So there you have it! Those are the lowest-calorie options at Nando’s Australia.
Though the menu is quite small, witha bit of tweaking you have plenty of options to choose from for under 600 calories, which makes us SO HAPPY!
The key takeaways are – watch out for sides and that bread matters!!
Remember that most main meals come solo so you need to add a side dish or two to fill you up. Whatever you choose, stay clear of the fries, they are too high in calories and the portion size is tiny anyway. A salad and some rice is a much better choice.
Did this help you with your decision? What are you going to order? Let us know in the comments!
Who is The Wellness Nerd?
My name is Helen Foster and I’m a health journalist and wellness author. Publications I’ve written for include Women’s Health, Reader’s Digest, Body and Soul, Good Health at the Daily Mail and more. I have also written 16 books on health and nutrition.