Understanding Your Meal: How Many Calories Are in Nando's Marinade?

October 30, 2025 •

4 min read

Nando's marinades contain a surprisingly low number of calories per serving, typically ranging from 13 to 20 kcal for a standard 20g portion, depending on the flavor. This detail is crucial for those watching their intake and wanting to know exactly how many calories are in Nando's marinade.

Quick Summary

This article explores the caloric content of various Nando's marinades, breaking down the nutritional details by flavor. It examines key factors like serving size and flavor differences, and offers guidance on how these values fit into a balanced diet.

Key Points

Low Calorie Per Serving: A standard 20g serving of most Nando's marinades contains only 13-20 calories.
Moderate Sodium Content: The sodium level in Nando's marinades is notable and should be monitored, especially for frequent use.
Flavor Doesn't Equal High Calories: The heat level does not significantly impact the caloric content; Hot and Medium versions have similar low-calorie counts.
Control with Homemade: Making a homemade peri-peri marinade allows for greater control over both the caloric content (less oil) and sodium levels.
Cooking Method Matters: Draining excess marinade and choosing healthier cooking methods like grilling or baking minimizes additional calories.
Balance is Key: Pair your marinated protein with fresh, low-calorie side dishes to create a balanced meal.

A Detailed Look at Nando's Marinade Calories

When planning a meal and tracking nutrition, it's easy to overlook the calories added by flavor enhancers like marinades. Nando's, a popular restaurant and supermarket brand, offers a range of PERi-PERi marinades known for their distinct heat levels and flavor profiles. Fortunately, the caloric contribution from these marinades is relatively small, but understanding the specifics is key to informed eating. The per-serving caloric content for most of their bottled quick marinades is under 20 kcal, based on a 20-gram serving size.

Calorie Breakdown by Nando's Flavor

The nutritional values can vary slightly depending on the specific product (quick marinade vs. regular marinade) and the country of sale. However, a general overview of the most common flavors provides a clear picture of their caloric density.

Lemon & Herb (Extra Mild): One 20g serving typically contains around 13-15 calories. This is the mildest option and also one of the lowest in calories.
Medium PERi-PERi: A 20g serving of the Medium PERi-PERi marinade has approximately 15-20 calories. The slight increase in calories reflects subtle ingredient variations.
Hot PERi-PERi: With a more intense kick, the Hot version of the quick marinade contains about 15 calories per 20g serving, on par with the Medium and Lemon & Herb flavors.
Smokey Portuguese BBQ: This flavor contains slightly more calories, typically around 18-22 kcal per 20g serving. It’s important to distinguish between this liquid marinade and the Smokey BBQ Rub, which is higher in calories per serving and dry.
Garlic PERi-PERi: A 20g serving of the Garlic marinade is roughly 15 calories.

Beyond Calories: A Look at Other Nutrients

While calories are low, a comprehensive nutritional view requires examining other components. Salt content is a significant factor in many store-bought marinades, including Nando's.

Here’s a snapshot of what else to consider:

Sodium: A standard 20g serving of Medium PERi-PERi Quick Marinade contains around 0.47g of salt (sodium), while the Hot version contains slightly less at 0.25g. This can be a substantial portion of the recommended daily intake, so it's important for those monitoring sodium to be mindful.
Sugar: The sugar content is relatively low, typically around 1-1.5g per 20g serving, contributing to the overall calorie count.
Fats: Nando's marinades are low in fat, with less than 1g of total fat per serving.

Homemade vs. Nando's Marinade: A Comparison

Choosing between store-bought and homemade marinades depends on your priorities. Here’s a comparison to help you decide:


Feature	Nando's Marinade	Homemade Peri-Peri Marinade
Calorie Control	Fixed, based on flavor	Fully customizable by adjusting oil and sugar
Sodium Level	Can be high per serving	Can be significantly reduced by controlling added salt
Ingredients	Contains stabilizers and thickeners	Uses fresh, whole ingredients without additives
Cost	Convenient and affordable	Potentially more expensive depending on ingredient cost
Preparation Time	Ready to use instantly	Requires chopping and blending ingredients

How to Make a Healthier Homemade Peri-Peri Marinade

For those seeking greater control over their nutrition, making a homemade peri-peri marinade is an excellent option. By using fresh ingredients, you can significantly reduce sodium and sugar while maintaining the vibrant, spicy flavor.

Start with a fresh base: Combine ingredients like onions, garlic, fresh chillies (African Bird's Eye if you can find them), lemon juice, and red wine vinegar.
Blend for flavor: Use a food processor to blitz the ingredients into a paste.
Control the heat: Adjust the number of chillies or add other peppers to find your ideal spice level.
Use healthy fats: Substitute or reduce the amount of oil, opting for a small amount of extra virgin olive oil for flavor.
Season mindfully: Use a minimal amount of salt and enhance flavor with herbs like paprika and oregano instead.

Cooking Tips for Healthier Marinated Meals

No matter which marinade you choose, the way you cook your food can further impact the healthiness of the meal. Here are some tips to keep in mind:

Drain excess marinade: While marinating, your food will absorb most of the flavor. Before cooking, drain off any excess marinade to prevent it from burning or adding unnecessary calories and salt.
Use a marinade for flavor, not volume: Apply just enough marinade to coat your meat or vegetables. Excessive marinade often goes to waste and adds more sodium than necessary.
Grill or bake: Flame-grilling is Nando's signature cooking method, but at home, baking or air frying can provide similar results without adding extra oil. Baking marinated chicken is a great way to ensure it cooks evenly and stays moist.
Serve with balanced sides: Balance the salty marinade with nutritious sides like salads, steamed vegetables, or roasted sweet potatoes to create a well-rounded meal.

Conclusion

For those concerned about their nutrition diet, the number of calories in Nando's marinade is low per serving. However, it is essential to consider the sodium content, especially if you consume it frequently. Using moderate amounts and pairing with healthy cooking methods can help. For maximum control over ingredients, a homemade version is the best route. Whether store-bought or made from scratch, Nando's marinade can be part of a flavorful and healthy meal.

Frequently Asked Questions

No, Nando's marinades are not high in calories. A typical 20g serving contains only 13 to 20 kcal, which is a very small contribution to your total daily intake.

The sodium content varies slightly by flavor. For example, a 20g serving of Medium Quick Marinade contains approximately 0.47g of salt (sodium), while the Hot version has about 0.25g. These amounts can add up, so it's wise to be mindful of your intake.

Yes, the Lemon & Herb (Extra Mild) marinade is typically one of the lowest in calories, with roughly 13-15 calories per 20g serving, though the Medium and Hot versions are not significantly higher.

To reduce calories, use a light coating of marinade rather than a heavy one. Draining excess marinade before cooking also helps. Opting for grilling, baking, or air frying instead of frying in oil will further reduce overall caloric intake.

The main difference lies in application. Marinades are designed for soaking and infusing flavor into food before cooking, often for 30 minutes or more. Sauces are typically used for basting while cooking or as a condiment afterward.

Homemade versions offer more control over ingredients like oil, sugar, and salt, allowing you to create a marinade that is potentially healthier and lower in sodium. Nando's marinades are still a relatively low-calorie option, but a homemade recipe allows for full customization.

Marinating primarily adds flavor and some moisture without drastically changing the overall nutrition of the meat itself. While it adds a small number of calories, the primary nutritional concern is the sodium, which is added during the marination process.