How Many Calories Are in Nando's Peri Peri Sauce? A Flavorful Breakdown

December 8, 2025 •

4 min read

According to Nando's official nutritional information for its bottled sauces, a standard 20g serving of Medium Peri-Peri sauce contains only about 10-14 calories, depending on your region. This surprisingly low figure means understanding how many calories are in Nando's peri peri sauce can help integrate this fiery condiment into a calorie-controlled diet effectively.

Quick Summary

A serving of Nando's peri-peri sauce is very low in calories, though the exact amount varies slightly by flavor and region. While low-calorie, it's important to be mindful of its high sodium content and monitor serving sizes for dietary goals.

Key Points

Low Calories: Nando's sauces are generally very low in calories, with most varieties containing 10-20 kcal per 20g serving.
High Sodium: The sauces have a relatively high sodium content, which is the main nutritional aspect to watch, especially for those with blood pressure concerns.
Flavor Variation: Calorie and nutritional content can vary slightly between different heat levels and flavors, such as Lemon & Herb vs. Medium.
Serving Size Matters: Sticking to the recommended serving size (typically 20g or 1 tablespoon) is key for managing both calorie and sodium intake.
Natural Benefits: The sauce contains natural ingredients like peri-peri chili and garlic, which offer potential health benefits like metabolism boosting.
Check the Label: Always check the specific product label, as nutritional information can differ slightly depending on the country or region of purchase.

A Closer Look at the Nutritional Content

Nando's peri-peri sauces are a popular choice for adding a spicy, flavorful kick to meals. Many health-conscious diners wonder about the nutritional impact, particularly the calorie count. The good news for most dieters is that the sauces are predominantly vinegar-based, which keeps the energy value low. The differences in calories between heat levels are minimal, with the main nutritional point of concern being the sodium content, which can be significant depending on your intake.

Nutritional Breakdown by Sauce Flavor

The nutritional values can vary slightly by region due to different formulations. Here’s a general guide based on common data, using a 20g serving size (approximately one tablespoon) for consistency:

Mild PERi-PERi Sauce

Energy: ~10 kcal per 20g serving.
Fat: ~0.8g.
Carbohydrates: ~0.3g.
Sodium: ~360mg in Australia, ~1g in the UK.

Medium PERi-PERi Sauce

Energy: ~10-14 kcal per 20g serving.
Fat: ~0.8g.
Carbohydrates: ~0.3g.
Sodium: ~1g (1000mg) in the UK, 430mg in Australia.

Hot/Extra Hot PERi-PERi Sauce

Energy: ~10 kcal per 20g serving.
Fat: ~0.9g.
Carbohydrates: ~0.3g.
Sodium: ~1.2g in the UK.

Lemon & Herb PERi-PERi Sauce

Energy: ~5 kcal per 5g serving. A 20g serving would be roughly 20 kcal.
Fat: ~0g.
Carbohydrates: ~0g.
Sodium: ~120mg per 5g serving.

Nando's Peri-Peri Sauce Calorie Comparison

This table provides a simple overview of the calories and other key nutritional information for a standard 20g serving of different Nando's sauces. Note that figures may vary by regional product formulation.


Sauce Variety	Calories (per 20g)	Total Fat (per 20g)	Total Carbs (per 20g)	Sodium (per 20g)
Mild	~10 kcal	~0.8g	~0.3g	~360mg
Medium	~10-14 kcal	~0.8g	~0.3g	~1000mg
Hot	~10 kcal	~0.9g	~0.3g	~1200mg
Lemon & Herb	~20 kcal	~0g	~0g	~480mg

Health Considerations Beyond Calories

While the calorie count is minimal, there are other aspects to consider when adding Nando's sauce to your meals. These include the sodium content and the potential health benefits of its natural ingredients.

Navigating the High Sodium Content

The most significant factor for many health-conscious consumers is the high sodium level. As seen in the table, a single serving can contribute significantly to your daily sodium intake.
High sodium consumption is linked to health issues like high blood pressure, so it's wise to use the sauce in moderation, especially if you have cardiovascular concerns.
Consider the sodium content of your entire meal. If you're pairing the sauce with salty foods, the total can quickly add up.

The Benefits of Natural Ingredients

On the positive side, Nando's peri-peri sauces are made with some natural ingredients that offer health benefits. The star of the show is the peri-peri chili itself, which contains capsaicin.

Capsaicin, the compound responsible for the heat, is known to have metabolism-boosting properties.
It may also have anti-inflammatory effects.
The sauce also contains garlic and lemon, which are known for their antioxidant and other health-promoting properties.

Clean Label for Peace of Mind

Many of Nando's sauces are known for their relatively clean ingredient list, free from certain additives.

Some products are noted as containing no artificial preservatives, colors, or flavors.
They are also often gluten-free, making them suitable for those with gluten sensitivities or celiac disease.

Tips for Enjoying Nando's Sauce on a Diet

For those watching their weight or calorie intake, you can still enjoy Nando's sauces by following a few simple tips:

Monitor Portion Size: Stick to the recommended serving size of one tablespoon (20g) to keep calories and sodium in check.
Dilute for Flavor: If you need more volume, try mixing the peri-peri sauce with a lower-sodium liquid, like vinegar or lemon juice, to extend the flavor profile without adding many calories or sodium.
Make it a Marinade: Use the sauce as a marinade for chicken or vegetables, allowing the flavor to infuse the food without needing to add extra sauce at the table.
Pair with Fresh Foods: Balance the high sodium with fresh vegetables and lean protein. This adds nutrients and helps you feel fuller.
Consider Homemade: For ultimate control over ingredients and sodium, making a homemade peri-peri sauce is a great option.

Conclusion: A Low-Calorie Flavor Boost

In summary, Nando's peri-peri sauce is an excellent choice for adding low-calorie flavor to your meals. With different heat levels generally containing between 10 and 20 calories per tablespoon, it’s a relatively guilt-free way to spice up your food. However, it's crucial to be aware of the high sodium content and monitor your usage, especially if you are watching your salt intake. When consumed in moderation as part of a balanced diet, Nando's sauce can be a delicious and diet-friendly condiment. For the most up-to-date nutritional details, check the specific product label or visit the official Nando's website, as information can vary by region. For more information, you can also explore the official Nando's UK site: https://www.nandos.co.uk/.

Frequently Asked Questions

No, the calorie count does not significantly change with the heat level. The Mild, Medium, and Hot sauces all hover around 10-14 calories per 20g serving, as the primary ingredients and base remain similar across these variants.

Nando's sauce can be considered relatively healthy due to its low-calorie count and the presence of natural ingredients like chili and garlic, which contain beneficial compounds. However, its high sodium content is a major factor to consider for overall health, and moderation is key.

A tablespoon is roughly 20g, and the calorie content is typically 10-14 kcal for most varieties like Medium or Hot. The Lemon & Herb flavor is slightly higher, at around 20 kcal per tablespoon.

Yes, according to information from Nando's, many of their bottled sauces are gluten-free, making them suitable for those with celiac disease or gluten sensitivity.

The most significant health concern with Nando's peri-peri sauce is its high sodium content. Excessive sodium can lead to high blood pressure, so it's important to be mindful of your serving size.

Many of Nando's bottled sauces are advertised as containing no artificial preservatives, colors, or flavors, which is a positive for those seeking a more natural product.

To reduce sodium, you can use a smaller amount of the sauce or mix it with low-sodium alternatives like lemon juice or vinegar to stretch the flavor. Balancing your meal with low-sodium foods also helps.