While Nando's has a reputation for offering healthier 'fast-food' options due to its focus on grilled chicken, a closer look at its side dishes, particularly the popular chips, reveals a more complex nutritional story. The potato, when deep-fried and seasoned, can lose much of its original nutritional value and become a calorie-dense companion to your meal. But how unhealthy are Nando's chips, really? The answer largely depends on your portion size and what you eat alongside them.
The Core Nutritional Breakdown of Nando's Chips
To understand the nutritional impact, it's essential to examine the components of the chips themselves. Nando's chips are made from locally sourced potatoes in some regions, but are cooked from frozen, which is common industry practice. The main health considerations stem from the cooking method and the seasoning used.
Chips (Regular vs. Large)
The nutritional information varies slightly by region, but the trend is consistent. A regular portion of Nando's chips contains a substantial amount of calories, fat, and salt. For instance, a UK regular portion contains approximately 450 kcal and 1.3g of salt, while a large portion jumps to 1120 kcal and 3.3g of salt. In other regions, a regular serving might have around 471 calories. The sheer increase in a large portion size demonstrates how easily calories can accumulate.
Peri-Peri vs. Plain
Nando's also offers chips with their signature Peri-Peri salt. While delicious, this seasoning is an additional source of sodium, further increasing the salt content of the dish. For health-conscious diners, choosing plain chips or opting for a lighter seasoning could be a consideration, though the core nutritional profile remains high in calories and fat due to the deep-frying process.
Comparing Nando's Chips with Other Fast-Food Fries
When assessing the healthiness of Nando's chips, it's useful to compare them to alternatives from other popular fast-food restaurants. While Nando's is often seen as a healthier brand, some of its sides can rival the calorie counts of traditional fast-food offerings.
| Feature | Nando's Regular Chips | McDonald's Medium Fries (UK) | KFC Regular Fries (UK) |
|---|---|---|---|
| Calories | ~450 kcal | ~337 kcal | ~250 kcal |
| Fat | ~18g | ~16g | ~12g |
| Sodium/Salt | ~1.3g salt | ~0.5g salt | ~0.4g salt |
| Saturated Fat | ~1.4g | ~1.7g | ~1.2g |
| Key Difference | Higher overall calorie and salt content per regular serving compared to UK competitors. | Lower calorie and salt content than Nando's regular chips. | Lowest calorie and salt content among the three regular portions. |
Note: Nutritional information can vary by region and may be subject to change.
As the table shows, Nando's regular chips carry a higher calorie and salt load than similarly sized portions from competitors like McDonald's and KFC in the UK market. This is an important distinction for those who perceive Nando's as a universally healthier choice. The grilling of the chicken is indeed a healthier cooking method, but it is the sides that demand closer attention.
Making Healthier Choices at Nando's
Fortunately, Nando's offers several side dishes that are more nutritionally sound than the chips. These alternatives allow you to enjoy your meal while keeping your health goals in mind.
- Long Stem Broccoli: A very low-calorie side option, providing a significant boost of vegetables and fiber.
- Mixed Leaf Salad: Another low-calorie, vitamin-rich choice that adds freshness to your plate.
- Macho Peas: While not as low in calories as the salad, they are a better choice than chips and offer protein and fiber.
- Coleslaw: A creamy but still better option than the chips, offering some vegetable content.
- Corn on the Cob: A good source of fiber, but remember to consider any added butter or salt.
How to Enjoy Nando's Chips in Moderation
For many, Nando's isn't Nando's without the chips. If you can't resist, enjoying them in moderation is the best approach. Consider these tips:
- Opt for a smaller portion. A regular portion is already substantial; avoid upgrading to a large or extra-large.
- Share with friends. Order a single portion to share, or if you're eating with a partner, get two different sides and share them.
- Balance your meal. Pair your chips with a healthier, leaner main, like a butterfly chicken breast, and consider adding a side salad to your order.
- Go easy on the sauce. While the Peri-Peri sauce is a key part of the experience, some of the sauces can be high in sugar and sodium. Use sparingly.
Conclusion: Are Nando's Chips Inherently Unhealthy?
So, how unhealthy are Nando's chips? They are not an 'unhealthy' food in the sense of a highly processed dessert or confectionary, but they are a high-calorie, high-fat, and high-sodium side dish due to the deep-frying process. The nutritional impact is significant, especially with larger portion sizes. For those conscious of their health and calorie intake, the chips should be viewed as an occasional treat rather than a standard part of their meal.
By being mindful of portion sizes and exploring the healthier side options Nando's offers, you can still enjoy the brand's iconic flavours without compromising your dietary goals. Ultimately, a balanced approach combining delicious grilled chicken with more nutritious sides is the best way to enjoy a 'cheeky Nando's' healthily.
For more information on Nando's menu and nutrition, visit the official Nando's nutrition pages.
