A Detailed Look at the Nutritional Information
Nandos Lemon and Herb sauce is one of the brand's mildest and most popular offerings, known for its zesty, garlicky, and slightly spicy flavor. For those watching their carbohydrate intake, it's reassuring to know that this flavor-packed sauce is also incredibly low in carbs. A standard 20g serving, which is roughly two teaspoons, contains a minimal 0.2g of carbohydrates. This is significantly lower than many other commercial sauces, which often contain hidden sugars and starches that can quickly add up.
Let's break down the nutritional data for the Lemon and Herb sauce based on a 100g serving, as is standard for packaged food labelling:
- Energy: 205 kJ / 50 kcal
- Fat: 4.3g
- Saturates: 0.5g
- Carbohydrate: 1.2g
- Sugars: 0.9g
- Protein: 0.6g
- Salt: 2.8g
The low sugar content is particularly noteworthy, with less than 1g of sugar per 100g. The carbohydrates that are present primarily come from the natural ingredients, such as onions and lemon puree, rather than added sugars.
Comparison of Nandos Sauces: A Carb Breakdown
When choosing a sauce at Nandos or from a grocery store, comparing the carb counts can be helpful for dietary planning. While the Lemon and Herb sauce is an excellent choice for low-carb diets, other sauces on the market may differ significantly. Here is a comparison table of the standard PERi-PERi sauces based on their carbohydrate content per 100g:
| Sauce Type | Carbs (per 100g) | Sugars (per 100g) | Notes |
|---|---|---|---|
| Lemon & Herb PERi-PERi | 1.2g | 0.9g | Very low carb, mildest spice level. |
| Mild PERi-PERi Sauce | 2.0g | 1.7g | Still relatively low, but slightly more carbs. |
| Medium PERi-PERi Sauce | 2.0g | 1.7g | Similar to Mild, with increased spice. |
| Coat & Cook Lemon & Herb | 5.6g | 4.9g | Higher sugar content due to recipe formulation. |
| Hot PERi-PERi Sauce | ~2.0g | ~1.7g | Carb count similar to Mild/Medium versions. |
Why The Carb Count is So Low
Nandos achieves a low-carb product by using a simple, natural ingredient base. A look at the ingredients list for the Lemon & Herb sauce reveals no added sugar. Instead, it relies on the natural sweetness and zest from lemons, onions, and garlic for its flavor profile. The core ingredients are water, distilled vinegar, onion puree, lemon puree, sunflower seed oil, garlic puree, and a blend of spices and herbs. The use of vinegar provides the necessary tang, allowing them to keep the sugar content minimal. This is a crucial distinction for anyone focusing on clean eating or a low-carb diet, as many similar products add sugar to balance acidity.
How to Incorporate Nando's Lemon & Herb Sauce into Your Diet
The versatility of Nando's Lemon & Herb sauce makes it a valuable addition to many dietary plans, not just low-carb ones. Its delicious flavor can elevate simple dishes without compromising your health goals. Here are some suggestions on how to use it:
- Marinade: Use it as a marinade for chicken, fish, or firm tofu. Let the protein soak in the sauce for at least 30 minutes, allowing the flavors to infuse.
- Dipping Sauce: Pour it into a small bowl and serve as a dipping sauce for grilled vegetables, chicken skewers, or keto-friendly chicken wings.
- Stir-in: Mix it into cauliflower rice or add a drizzle to a stir-fry to give it a zesty kick.
- Dressing: Whisk it with a little extra oil to create a vibrant salad dressing. It pairs perfectly with a chicken and avocado salad.
The Keto-Friendly Choice
For those on a ketogenic diet, keeping an eye on every gram of carbohydrates is essential. Since the Lemon and Herb sauce has such a low carb count, it can be enjoyed freely without worrying about breaking ketosis. This makes it a standout option in the condiment aisle, which is often a minefield of hidden carbs and sugars. Unlike sugary BBQ sauces or ketchup, Nandos Lemon & Herb provides robust flavor from natural ingredients, making it a safer and healthier choice for strict dietary plans.
Conclusion
In summary, Nandos Lemon and Herb sauce contains a very low amount of carbohydrates, with just 0.2g per 20g serving. This makes it a fantastic and flavorful option for anyone following a low-carb, keto, or clean-eating diet. By understanding its nutritional breakdown and comparing it to other products, you can make an informed decision and enjoy the delicious, zesty flavor without the guilt. Its simple, high-quality ingredients and versatility in the kitchen prove that healthy eating doesn't have to be boring.
For more detailed information, including ingredients and nutritional breakdowns for all their products, you can check out the official Nando's website.
