Nando's Hot Sauce: A Breakdown of Sugar Content
For many health-conscious consumers, understanding the nutritional profile of their favorite condiments is crucial. Nando's, the beloved South African restaurant chain, is famous for its signature PERi-PERi sauces. While the heat is the main attraction, the sugar content is a key factor for those on specific diets, such as keto or simply trying to reduce sugar intake. Fortunately, Nando's Hot PERi-PERi sauce is a low-sugar condiment, containing minimal amounts per serving.
The Numbers: How Much Sugar Is in Nando's Hot Sauce?
Based on official nutritional information, a standard 20g serving of Nando's Hot PERi-PERi Sauce contains approximately 0.4 grams of sugar. This translates to a very low-sugar condiment, especially when compared to many other popular sauces and dressings. The 0.4g of sugar per serving is part of a total carbohydrate count of around 0.5g, showing that the sauce is not just low in sugar, but also low in overall carbohydrates. The low sugar and carb count is a pleasant surprise for many who assume hot sauces, particularly flavored ones, are higher in sugar.
What About the Other Spice Levels?
Nando's offers a range of sauces with varying heat levels. The sugar content can differ slightly between these varieties, but generally, they remain very low, especially in the more intense spice options. For instance, the Medium PERi-PERi Sauce is also known for being low in sugar, though it's always best to check the specific nutritional label, as formulations can vary by region. The lower spice levels, like the Mild, might have slightly more sugar, but still significantly less than most sweet condiments.
Why is Nando's Hot Sauce so Low in Sugar?
Nando's sauces achieve their rich, flavorful profile primarily through a blend of natural ingredients, rather than added sugars. The primary components include vinegar, water, onion purée, salt, lemon purée, and spices, including the African Bird's Eye Chilli. The tangy flavor comes from the vinegar and lemon, not sugar. This makes the sauce a much healthier alternative to sauces that rely on high-fructose corn syrup or other added sweeteners for their taste. The natural ingredients provide a depth of flavor without compromising on dietary goals.
Comparing Nando's Sugar Content
To put the sugar content of Nando's hot sauce into perspective, consider a comparison with other common condiments. This table shows the typical sugar content per standard serving, though amounts can vary by brand.
| Condiment | Typical Serving Size | Approx. Sugar (grams) per Serving |
|---|---|---|
| Nando's Hot Sauce | 20g | 0.4g |
| Tomato Ketchup | 17g (1 tbsp) | 4g |
| BBQ Sauce | 30g (2 tbsp) | 12g |
| Sweet Chili Sauce | 30g (2 tbsp) | 10g |
| Honey Mustard | 30g (2 tbsp) | 5g |
This comparison clearly illustrates just how low the sugar content is in Nando's hot sauce, especially when you consider that a single serving of BBQ sauce can have 30 times as much sugar.
The Health-Conscious Appeal of Nando's Sauce
For those watching their sugar, carbohydrate, or calorie intake, Nando's hot sauce is an excellent choice. Its low sugar count makes it suitable for diets like keto, while its minimal calories mean it can be enjoyed guilt-free. The sauce also boasts other health benefits, being free from artificial colors, flavors, and preservatives, as well as being gluten-free and suitable for vegetarians. It adds a powerful punch of flavor without the hidden sugars that can derail a healthy eating plan.
List of Dietary Benefits
- Extremely Low Sugar: At just 0.4g per serving, it's one of the lowest sugar hot sauces available.
- Low Calorie: A serving contains only 9 calories, making it a low-impact addition to any meal.
- Natural Ingredients: The sauce is made with natural ingredients like lemon, onion, and various spices, offering authentic flavor.
- Free From Artificial Additives: It contains no artificial colors, flavors, or preservatives.
- Gluten-Free: This makes it a safe and tasty option for those with gluten sensitivities or celiac disease.
- Suitable for Multiple Diets: The low sugar and carb content is friendly for keto, low-carb, and general health-conscious diets.
Conclusion
When asking "How much sugar is in Nando's hot sauce?", the answer is surprisingly low. With less than half a gram of sugar per serving, it is a fantastically low-sugar, low-calorie condiment that delivers on flavor without the guilt. Its simple, natural ingredient list and versatility make it a superb choice for anyone looking to add a spicy kick to their meals while keeping their nutritional goals in check. For a truly diet-friendly condiment, Nando's hot sauce is a clear winner over many other sugary alternatives.
Frequently Asked Questions
What are the main ingredients in Nando's hot sauce? Nando's hot sauce is made primarily from vinegar, water, onion purée, salt, lemon purée, sunflower seed oil, and spices, including the African Bird's Eye Chilli.
Is Nando's hot sauce suitable for a keto diet? Yes, because it contains a very low amount of sugar and carbohydrates, Nando's hot sauce is generally considered suitable for a ketogenic diet.
Does Nando's make any sauces with zero sugar? While the official hot sauces are extremely low in sugar, Nando's offers a variety of products, and some versions, especially certain US formulas, have been noted as having zero sugar. Always check the specific product label for confirmation.
Is Nando's hot sauce gluten-free? Yes, according to Nando's official information, the hot sauce is gluten-free.
How does the sugar content in Nando's hot sauce compare to ketchup? Nando's hot sauce contains significantly less sugar than ketchup. A 20g serving of Nando's has about 0.4g of sugar, whereas a single tablespoon of ketchup can contain 4g or more.
Are there any artificial ingredients in Nando's hot sauce? No, the company states that their hot sauce contains no artificial colors, flavors, or preservatives.
Can Nando's hot sauce be used as a marinade? Yes, Nando's sauces can be used both as a condiment and as a marinade for chicken, vegetables, or other proteins. The low sugar content prevents it from burning quickly during cooking.
References
- Nando's UK. (2025). Hot PERi-PERi Sauce. Retrieved from https://www.nandos.co.uk/food/hot-peri-peri-sauce
- Nando's AU. (2025). Medium PERi-PERi Sauce. Retrieved from https://www.nandos.com.au/peri-products/medium-peri-peri-sauce
- EWG. (2023). Nando's Medium Peri Peri Sauce. Retrieved from https://www.ewg.org/foodscores/products/0655273001249-NandosMediumPeriPeriSauce/
- Tesco Groceries. (2025). Nando's Peri-Peri Sauce - Hot 125g. Retrieved from https://www.tesco.com/groceries/en-GB/products/252745216
