Is Nando's or McDonald's healthier for you?

December 8, 2025 •

4 min read

According to a 2018 University of Liverpool study, an average main meal at Nando's contained 1019 calories, while an average main meal at McDonald's was 726 calories. Choosing which restaurant is healthier, McDonald's or Nando's, is not a simple question, as the answer depends heavily on your specific meal choices and portion control.

Quick Summary

This article analyzes the nutritional content of meals from Nando's and McDonald's to determine which can be considered the healthier option overall. It compares typical menu items, highlighting variations in calories, fat, protein, and customization options. The guide helps consumers navigate both menus for better dietary choices.

Key Points

Healthier is Not Absolute: The healthier choice between McDonald's and Nando's depends entirely on your specific meal selection and portion control.
Nando's Offers Healthier Potential: With its focus on flame-grilled, lean chicken and more customizable side options, Nando's allows for more nutritionally balanced meals if chosen wisely.
Hidden Calories Exist at Both: Creamy sauces, fatty cuts of meat, and extra sides can drive up calorie counts at Nando's, while fried items and sugary drinks do the same at McDonald's.
Mindful Ordering is Key: A basic burger at McDonald's can be lower in calories than an indulgent Nando's platter, proving that mindful ordering is crucial at both establishments.
Nando's Has Better Customization: The ability to control spice levels, choose lean protein, and select non-fried sides gives Nando's an advantage for health-conscious diners.
Average Meals Favor McDonald's (in a way): Studies have shown average meals at Nando's can be higher in calories due to larger portions and add-ons, though this reflects customer behavior, not the inherent healthiness of the core product.

Determining whether Nando's or McDonald's is the healthier option is a common dilemma, as both chains offer a wide range of menu items with varying nutritional profiles. While McDonald's is traditionally viewed as classic fast food, Nando's built its reputation on flame-grilled chicken, which can sound inherently healthier. However, a deeper look at the menu options, cooking methods, and customization possibilities reveals a more nuanced picture.

The Nutritional Basics of McDonald's

McDonald's offers quick, affordable, and highly consistent meals. The menu is structured around burgers, fried items, and milkshakes, but it does include some potentially healthier choices. For example, a standard hamburger contains far fewer calories and fat than a Big Mac, and options like the Egg McMuffin or chicken nuggets offer alternatives to a high-calorie burger and fries combo. Portion control is more straightforward at McDonald's, as meals are often pre-portioned and calorie information is readily available.

However, a significant portion of the McDonald's menu is high in saturated fat, sodium, and refined carbohydrates, primarily from items like fries, fried chicken, and sugary soft drinks. A study found that even with generally lower average calories per meal compared to a sit-down chain like Nando's, most McDonald's meals still exceeded recommended calorie limits. Making a healthy choice requires deliberately selecting lower-calorie items and avoiding larger, more indulgent meals and sides.

Healthier McDonald's Options

Hamburger
Egg McMuffin
Six Chicken McNuggets
Side salad (without high-calorie dressing)
Fruit and Maple Oatmeal (without added sugar)

The Nutritional Basics of Nando's

Nando's is often perceived as the healthier choice due to its flame-grilled chicken. The protein-rich chicken breast is a high-quality, lean option, and the grilling process allows excess fat to drip away. The ability to choose your own spice level and add healthier sides like rice, coleslaw, or mixed salads adds to its appeal for health-conscious diners. Many dishes can be customized to be low in fat and high in protein and fiber, making it possible to assemble a well-balanced meal.

Despite this, not all Nando's options are created equal. Dishes can be loaded with hidden calories, fat, and salt. Choices like creamy sauces, garlic bread, cheese-heavy sides, and fattier cuts of chicken (thighs, wings) can quickly increase the overall calorie and fat content of a meal. The freedom to add multiple starters and sides also makes portion control more challenging than at McDonald's, potentially leading to a higher total calorie intake.

Healthier Nando's Options

Plain-ish or Lemon & Herb 1/4 Chicken Breast
Superfood Salad or Rainbow Slaw
Spicy Rice or Corn on the Cob (cooked without extra butter)
Mixed Olives
Bottomless Frozen Yoghurt (portion-controlled)

Comparison Table: McDonald's vs. Nando's


Feature	McDonald's	Nando's
Cooking Method	Predominantly frying; also grilling and baking.	Flame-grilling is the primary method for chicken.
Customization	Limited to specific meal combos and standard substitutions.	Extensive customization of spice levels, meat cuts, and side dishes.
Hidden Calories	Found in creamy sauces, sugary drinks, and larger portions.	Often in creamy dressings, cheese, and fattier cuts of meat.
Protein Source	Chicken nuggets, burgers, and fish patties.	Primarily lean chicken breast, with vegetarian options like wraps.
Healthier Sides	Side salad, apple slices, fruit and maple oatmeal.	Spicy rice, green salad, corn on the cob, macho peas.
Average Meal Calories	Historically lower on average, but highly dependent on the meal.	Can easily exceed McDonald's calorie count due to larger servings and add-ons.
Portion Control	More controlled and standardized sizes.	Can be challenging due to multiple course options and larger portions.

Making the Healthier Choice for Your Diet

Ultimately, the healthier choice depends on your specific order. At both establishments, it is easy to assemble either a highly caloric, fat-laden meal or a relatively balanced, nutritious one. Nando's offers more inherent opportunities for a high-protein, lower-fat meal, especially if you stick to a single main and a couple of healthy sides. The key is to avoid the pitfalls of extra creamy sauces, large portions of fatty sides like chips and garlic bread, and high-calorie desserts.

McDonald's requires more careful selection to avoid processed foods and high-sugar items. Sticking to the most basic burgers, six-piece nuggets, or a salad with minimal dressing can result in a moderate calorie intake. However, the overall nutritional quality, including the sodium content and lack of fresh produce, is typically lower than the potential options at Nando's.

The Verdict: Nando's for Conscious Choices

While an uncontrolled meal at Nando's could easily be higher in calories than a standard McDonald's combo, Nando's offers more nutritional upside for the mindful diner. By focusing on lean protein like a chicken breast, choosing simple vegetable or grain-based sides, and avoiding heavy sauces and fatty extras, you can construct a far more balanced and nutrient-dense meal at Nando's. The flame-grilling method and extensive customization options give Nando's the edge for those actively managing their health. For more tips on making healthy fast-food choices, consider resources on mindful eating when dining out.

Conclusion

The perception that Nando's is always healthier than McDonald's is a simplification. Both restaurants have menus that can contribute to an unhealthy diet if choices are not made carefully. However, Nando's menu structure, focused on grilled lean chicken and offering a wide array of side options, provides more avenues for creating a genuinely healthy, high-protein meal. The ability to customize your order to reduce fat and calories is a major advantage. In contrast, McDonald's, while offering some lower-calorie options, primarily serves meals higher in processed ingredients, sodium, and saturated fat, requiring greater discipline to navigate healthily. Therefore, for those willing to make informed choices, Nando's is the better option for a healthier meal.

Frequently Asked Questions

Nando's flame-grilled chicken, particularly the breast meat, is a good source of lean protein. However, the overall healthiness of a Nando's meal depends on avoiding fattier cuts of meat, creamy sauces, and high-calorie sides like garlic bread and chips.

Nando's offers more options for a high-protein, lower-fat meal suitable for weight loss. A lean chicken breast with a salad or spicy rice is a balanced choice. At McDonald's, options are more limited, but a smaller item like a six-piece nugget or hamburger can also fit into a diet plan.

Some of the lowest-calorie food options at McDonald's include a side salad, apple slices, a standard hamburger, or the four-piece Chicken McNuggets.

Yes, it is possible to have a relatively healthy meal at McDonald's. Stick to basic burgers or nuggets, choose a side salad or apple slices instead of fries, and opt for water instead of a sugary drink.

Some Nando's sides are healthier than others. Options like spicy rice, macho peas, and the rainbow slaw are good choices, while garlic bread, creamy mash, and peri-salted chips are higher in calories, fat, and sodium.

Nando's is the better choice for a high-protein diet due to its focus on flame-grilled chicken. Ordering a full or half chicken breast provides a significant amount of lean protein.

A study found that the average Nando's meal had more calories than the average McDonald's meal due to ordering habits, not inherent healthiness. Nando's customers tend to order multiple courses, larger portions, and add-ons, increasing total calorie consumption.