How Much Protein is in 12 Nando's Wings? A Comprehensive Nutritional Guide

October 30, 2025 •

4 min read

Based on recent nutritional data from Nando's in the UK, a 5-wing portion contains approximately 53.2g of protein, indicating that 12 Nando's wings deliver a very significant amount of this vital macronutrient. This guide provides a detailed breakdown of what to expect from this popular menu item.

Quick Summary

A serving of 12 Nando's wings offers a substantial amount of protein, though the exact figure varies slightly by location and basting. This guide explains the calculated protein value, factors that influence total nutrition, and compares the wings to other menu choices for a balanced meal.

Key Points

High Protein Source: 12 Nando's wings contain an estimated 127.7g of protein, making it a very high-protein meal based on UK nutritional data.
Check Your Location: Nutritional values can vary by country (e.g., UK vs US), so always check the specific menu for the most accurate information.
Sides Matter: Pair your wings with healthy sides like vegetables or a salad to build a balanced meal and avoid unnecessary fat and calories from creamier sauces.
Sauce Adds Calories: Dips like PERinaise offer minimal protein but add calories and fat, so use them sparingly to keep your meal on track.
Understand Context: While the protein is high, it's a large meal. Consider your daily protein targets and activity levels when deciding if 12 wings are the right portion size for you.
Comparison is Key: A 12-wing portion is significantly higher in protein than other Nando's options like a smaller portion of wings or chicken thighs, offering a major protein boost.

Calculating the Protein Content of 12 Nando's Wings

To determine the approximate protein content of 12 Nando's wings, we must extrapolate from officially published data. Nando's UK menu information, as logged by sites like Nutracheck, indicates that a standard 5-wing serving contains 53.2g of protein. Based on this, a single wing contains an average of 10.64g of protein (53.2g / 5 wings). Therefore, a 12-wing serving would contain roughly 127.68g of protein (10.64g x 12 wings).

This is a substantial amount of protein, surpassing the typical recommended intake for a single meal for most individuals. However, it is important to note that nutritional data can vary slightly based on the size of the chicken wings, the basting flavour chosen, and the specific geographic location. For example, some US menu listings suggest different values per serving, so always check the specific location's nutritional information for the most accurate details.

Factors Influencing Your Meal's Total Protein

While the chicken itself is the primary source of protein, other elements of your meal can add to or detract from its overall nutritional profile. The total protein will be affected by several key factors:

Basting: The signature PERi-PERi basting adds flavour but minimally impacts the protein count. The protein comes from the chicken itself, cooked over a flame-grill.
Sides: Pairing your wings with sides will alter the total protein and calorie intake. For a higher protein meal, adding sides like Halloumi or Portuguese Rice can boost the numbers. Other sides may add more carbohydrates or fats.
Sauces and Dips: Dipping sauces like PERinaise contain very little protein but add significant calories and fat. Using these condiments will change your overall macronutrient balance.

How 12 Wings Compare to Other Nando's Menu Items

Understanding the protein in your wings is best done by comparing it to other popular items on the menu. A comparison table provides a clear overview of how a 12-wing portion stacks up against other chicken options. This helps in making informed decisions depending on your dietary goals.


Nando's Menu Item	Estimated Protein (g)	Reference	Notes
12 Chicken Wings	~127.7g	Calculated from UK data	A very high-protein meal.
Half Chicken	Not specified, but higher than 1/4 chicken	UK Menu	Based on 289kcal for 1/4 chicken (plain), higher fat than boneless.
1/2 Chicken	~75g (Plain)	Nando's AU (calculated from Whole Chicken)	Varies by location.
5 Chicken Wings	53.2g	UK Menu	Official UK figure.
Butterfly Chicken	Not specified, but higher than 2 Boneless Thighs	UK Menu	Double chicken breast, high protein.
2 Boneless Chicken Thighs	Approx. 35-40g	UK Menu	A substantial protein choice.
PERi-Plant Strips (vegan)	Plant-based, pea protein	UK Menu	~15-20g protein per serving.

Creating a Balanced Meal at Nando's

While 12 wings offer an excellent source of protein, a balanced meal involves more than just one macronutrient. Here's how to build a complete and healthy meal:

Combining Wings with Nutritious Sides

For a well-rounded meal, consider these pairings:

Opt for Veggies: Instead of carb-heavy chips, choose sides like Long-Stem Broccoli or the Portuguese Tomato Salad for added vitamins, minerals, and fibre.
Add Healthy Carbs: If you need carbs for energy, opt for Spicy Rice or a regular side of PERi-Salted Chips rather than larger, more decadent options. Whole grains and vegetables are generally more nutrient-dense.
Include Extra Fibre: Sides with high fibre content will promote feelings of fullness and aid digestion. Options like the Superfood Veggie Patty (available in some regions) or a side salad can be beneficial.

Making Smarter Sauce Choices

Use PERi-PERi on its own: Rely on the natural heat and flavour of the PERi-PERi basting rather than loading up on creamy, fat-laden dips like PERinaise. This will save you calories while still enjoying the signature taste.
Opt for Lower-Calorie Options: If you must have a dip, choose a smaller portion or a lighter alternative, if available. The primary protein is in the chicken, so excessive dipping won't enhance its nutritional benefits.

Conclusion: The Protein Power of Nando's Wings

In conclusion, if you're looking for a significant protein boost, a 12-wing meal from Nando's delivers with an estimated ~128g of protein based on UK nutritional averages. It is important to contextualize this value within your overall dietary needs and to consider the entire meal, including sauces and sides. By choosing leaner sides and being mindful of dips, you can enjoy this popular dish as part of a balanced and healthy eating plan. The high protein count makes it a solid option for those with specific fitness or dietary goals, though others may opt for a smaller portion or a different menu item to align with their daily targets. Always consult the official Nando's nutritional information for your specific region for the most accurate data.

For more information on recommended daily protein intake, check out this guide from the Mayo Clinic: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein.

Frequently Asked Questions

To calculate the protein, you can use the official data for a 5-wing portion from Nando's UK, which lists 53.2g of protein. Dividing by five gives 10.64g per wing. Multiplying this by 12 provides the estimated total of ~127.7g of protein.

No, the spice level of the PERi-PERi basting does not significantly alter the protein content. The protein comes from the chicken meat, not the marinade or basting. Different basting flavours and sauces mainly affect the calorie, fat, and sugar content.

While 12 Nando's wings are an excellent source of protein, whether they are 'healthy' depends on your overall diet and goals. The wings can be a high-calorie meal, and total nutrition depends on your choice of sides and dips. Pairing them with vegetables makes for a more balanced option.

Nutritional information, including protein and calories, can differ between countries due to different portion sizes, preparation methods, and supplier sourcing. Always refer to the specific nutritional guide for the Nando's location you are visiting for the most accurate data.

Other high-protein options at Nando's include the Butterfly Chicken breast, Half Chicken portion, or chicken thigh dishes. Vegetarians can also find protein in items like the PERi-Plant Strips or Superfood Veggie Patty.

For an extra protein boost, consider adding Grilled Halloumi Cheese to your meal, which is a popular and flavourful side option at Nando's.

The high protein content of 12 wings can easily cover or even exceed the protein needed for one meal, which is often recommended to be between 20-40g. It's a great way to hit a daily protein target, especially for active individuals or those aiming to build muscle.