Nando's Medium Sauce Nutritional Breakdown
When examining the nutritional information for any packaged product, it's crucial to consider both the serving size and the values per 100g. Nando's provides clear data, but it can vary slightly by region due to local regulations and sourcing. A standard serving of Nando's Medium PERi-PERi sauce is 20g, which is roughly equivalent to a generous tablespoon.
Carbohydrate Content per Serving
For a single 20g serving, the carbohydrate count is extremely low. This is good news for those monitoring their intake, whether for a keto, low-carb, or general healthy eating plan. The minimal carb count is primarily due to the simple ingredients used, which are focused on flavor rather than fillers. The sugar content, which contributes to the total carb count, is also very low, coming in at just 0.2g per serving.
Full Macronutrient Profile
Beyond carbohydrates, it's useful to look at the complete macronutrient picture. Nando's Medium PERi-PERi sauce is also low in calories and fat, further cementing its status as a relatively healthy condiment. Below is a list of its key nutritional components per 20g serving:
- Energy: 40kJ / 10kCal
- Total Fat: 0.8g
- Saturated Fat: 0.1g
- Carbohydrates: 0.3g
- Sugars: 0.2g
- Protein: 0.1g
- Sodium: 1g
How Nando's Medium Sauce Stacks Up Against Other Flavors
To put the medium sauce's carb count into perspective, it helps to compare it with other sauces in the Nando's lineup. This comparison reveals that while all PERi-PERi sauces are generally low in carbs, the specific numbers can differ depending on the chili blend and other ingredients. For instance, milder sauces sometimes have slightly more sugar, while hotter versions may have a different concentration of ingredients.
| Nutritional Aspect | Nando's Medium Sauce (per 20g) | Nando's Lemon & Herb Sauce (per 20g) | Nando's Hot Sauce (per 20g) |
|---|---|---|---|
| Carbohydrates | 0.3g | ~0.3g | ~0.2g |
| Sugar | 0.2g | ~0.2g | ~0.1g |
| Fat | 0.8g | ~0.8g | ~0.6g |
| Sodium | 1.0g | ~0.9g | ~1.3g |
Note: Values can vary slightly based on regional product variations. Data is based on standard 20g serving sizes and general information found via sources like Nando's UK and Nutracheck.
Factors Influencing Nutritional Values
It's important to be aware that the nutritional information can be impacted by several factors. The manufacturing process, slight variations in ingredient sourcing, and differences in serving sizes can all play a role. For example, some regional products might use a different oil or a varied blend of chilis, which could slightly alter the final count. Additionally, the nutritional data on restaurant packets might differ slightly from bottled sauces sold in stores. For the most precise information, always check the label of the specific product you purchase.
Low-Carb Recipe Ideas with Nando's Medium Sauce
The low carbohydrate count makes Nando's Medium PERi-PERi sauce a versatile ingredient for various low-carb or keto-friendly meals. You can use it as a marinade, a dip, or a flavor enhancer without significantly impacting your daily carb intake. Some ideas include:
- Peri-Peri Chicken Marinade: Marinate chicken thighs or breasts for at least 30 minutes before grilling or baking.
- Low-Carb Veggie Stir-fry: Add a splash to a stir-fry with broccoli, bell peppers, and snap peas for a spicy kick.
- Spicy Mayonnaise: Mix the sauce with homemade or store-bought keto mayonnaise for a zesty, creamy dipping sauce.
- Roasted Cauliflower: Toss cauliflower florets in the sauce and roast until tender and caramelized.
- Sauce for Shirataki Noodles: Use it as a base for a spicy sauce with shirataki noodles and sautéed vegetables.
Conclusion
In conclusion, Nando's Medium PERi-PERi sauce is an excellent, low-carb condiment option for those looking to add a flavorful, spicy element to their meals. With only 0.3g of carbs per serving, it's suitable for a range of dietary preferences, including keto and low-carb diets. By understanding its full nutritional profile and comparing it to other options, you can make informed choices to support your health goals while still enjoying delicious food.
For additional nutritional insights and menu information, you can visit the official Nando's UK website at Nando's official site.
