The Exact Protein Count for a Nando's Butterfly Chicken
For those focused on fitness goals or simply making healthier food choices, understanding the nutritional value of your meals is essential. A Nando's butterfly chicken fillet is a popular menu item known for being a relatively healthy and flavourful option. The core of this dish is a butterflied chicken breast, flame-grilled and basted in your choice of Peri-Peri sauce. Because it is a lean protein source, it delivers an impressive amount of protein per serving.
Based on official nutritional data, a single serving of a plain butterfly chicken fillet, approximately 200g, contains 59.4g of protein. This makes it one of the most protein-dense items available on the Nando's menu. This is particularly beneficial for muscle repair, growth, and satiety, especially when compared to many other fast-food alternatives.
Complete Nutritional Profile
While the high protein count is a major draw, it's helpful to see the full nutritional picture. For the plain butterfly chicken (without any specific basting, which can add minimal calories), the full breakdown is as follows:
- Calories: 332 kcal
- Protein: 59.4 g
- Fat: 10.1 g (2.3 g saturated)
- Carbohydrates: 0.2 g
- Salt: 1.3 g
As this profile shows, the butterfly chicken is not only high in protein but also remarkably low in carbohydrates. This makes it an ideal meal component for those following low-carb, keto-friendly, or general high-protein diets. The fat content is also relatively modest, making it a lean choice.
How Your Basting Choice Affects the Nutrition
The nutritional values mentioned above are for the 'Plain...ish' version. Choosing a basting can slightly alter the calorie and carb count, though the protein content remains largely unaffected. The variations are typically minimal and depend on the sugar content of the sauce.
Common Basting Options and Their Impact:
- Lemon & Herb: A mild, tangy option that adds minimal calories and carbs. Your protein count will remain high, but the total calories might increase slightly. For example, some sources show the Lemon & Herb version with 59g protein and 342 calories.
- Medium, Hot, Extra Hot: These spices generally contribute a negligible amount to the overall calorie count. The focus remains on the protein and the signature fiery flavour.
- Mango & Lime: A sweeter option that adds a few more carbs and calories than the other options. For instance, one source shows a Mango & Lime butterfly chicken with 59.4g protein, but with a slight increase in carbs and calories.
How to Build a Complete High-Protein Nando's Meal
To create a balanced and satisfying meal around the butterfly chicken, you need to consider your sides. The wrong choices can quickly add excess carbohydrates and calories, negating the lean nature of the chicken. Here are some high-protein and lower-calorie side pairings:
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The Best Sides for High Protein Meals:
- Macho Peas: A great source of fibre and protein.
- Corn on the Cob: A filling vegetable side.
- Mixed Leaf Salad: Adds volume and micronutrients without significant calories. You can add extra protein with Halloumi sticks for a little extra indulgence.
- Long-Stem Broccoli: A nutritious, low-calorie green vegetable.
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Sides to Be Mindful Of:
- Peri-Salted Chips: While delicious, these are carb-heavy.
- Spicy Rice: Similar to chips, this adds a significant amount of carbs.
- Garlic Bread: A high-calorie, high-carb side.
Comparison Table: Butterfly Chicken vs. Other Nando's Items
To put the butterfly chicken's protein content into perspective, here is a comparison with other popular Nando's main dishes. Values are approximate and can vary slightly.
| Menu Item | Approximate Calories | Approximate Protein | Note |
|---|---|---|---|
| Butterfly Chicken (Plain) | 332 kcal | 59.4g | Excellent protein-to-calorie ratio |
| Half Chicken (Plain) | 540 kcal | 70g | Higher total protein, but also higher calories |
| 1/4 Chicken Breast (Plain) | 290 kcal | 40-45g | Slightly less protein for a smaller serving size |
| Chicken Thigh Skewers (Plain) | 400 kcal | 40-45g | More fat and calories than the butterfly chicken |
| Chicken Breast Sandwich (Plain) | 530 kcal | 50-55g | Adds carbs and calories from the bun |
From the table, it's clear that the butterfly chicken provides a substantial amount of protein for a relatively low-calorie cost, making it a very efficient choice.
Conclusion
For anyone wondering how much protein is in a nandos butterfly chicken, the answer is a very impressive 59.4g per plain fillet. It is one of the leanest and most protein-rich items on the menu, offering a fantastic option for those seeking a high-protein, low-carb meal. By pairing it with smart side choices like vegetables or salad, you can easily create a balanced and healthy meal that supports your dietary goals. The dish's nutritional efficiency, combined with Nando's signature flavour, makes it a top-tier choice for a health-conscious diner. For more detailed nutrition information, you can always check the official Nando's website for your country.
Authoritative Link: Nando's UK Menu - Chicken Butterfly
