Nandon'ts and Nando's: What are you eating?
Did you ever wonder just how healthy a chicken dish really is? The result might surprise you! Below is an analysis of food from two of Britain's leading chicken eateries. The simple truth is that white meat is not a healthy option. However, you can eat vegan at the big places - see suggestions below!
Nando’s and KFCs worst offenders
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Food (1 portion) |
Calories (kcal/kj) |
Fat (g) |
Sat fat (g) |
Salt (g) |
Nando’s |
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Chicken Thighs (4 per portion) |
561/2352 |
30.6 |
6.7 |
2.2 |
½ Chicken |
623/2613 |
26.9 |
6.7 |
2.3 |
Double Chicken Breast Fillet Wrap |
721/3039 |
23.3 |
4.6 |
3.2 |
Prego Steak Roll |
561/2338 |
24.6 |
6.6 |
3.1 |
5 Chicken Wings |
315/1313 |
18.8 |
4.4 |
1.8 |
Portobello Mushroom and Grilled Halloumi Cheese Wrap |
846/3526 |
55.6 |
13.6 |
2.6 |
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KFC |
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6-piece Original Recipe bucket |
1455/6111 |
83.5 |
16.4 |
6 |
Streetwise Mega Box (1 piece of Original Recipe Chicken, 1 Mini Fillet, 2 Hot Wings, Large Fries and Gravy) |
1200/5040 |
58 |
9 |
4.4 |
Mighty Bucket for One (two pieces of original recipe chicken, two hot wings, two mini breast fillets) |
904/3797 |
49 |
8.6 |
5.6 |
Original recipe chicken – 3 pieces |
728/3058 |
41.7 |
8.2 |
3 |
Big Daddy Burger (includes a whole chicken breast fillet, hash brown, bacon and slice of cheese) |
655/2751 |
29 |
6 |
3.8 |
Supercharger – two mini breast fillets, cheese |
670/2814 |
28 |
6 |
4 |
Zinger® Tower Burger |
620/2604 |
29 |
6 |
3.5 |
Comparison |
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Frankfurter sausage (hot dog sausage) |
145/609 |
12.6 |
3.8 |
1.32 |
3 Smoked Bacon Rashers (1 rasher – 26 grams) |
210/882 |
12.9 |
5.7 |
- |
Tesco Falafel and Hummus Wrap |
408/1717 |
11.7 |
2.8 |
1.2 |
Patak’s Lentil Curry with Rice |
340/1428 |
7.1 |
2 |
0.98 |
Recommended daily calorie intake is 2,500 kcal (10,500 kJ) for men and 2,000 kcal (8,400 kJ) for women.
To maintain healthy weight, we shouldn’t eat more than 70 grams of fat per day and no more than 20 grams of saturated fat. However, saturated fat is not essential for us so we have no biological need to consume it and it is the main contributing factor to high blood cholesterol.
Adults should eat no more than 6g of salt a day – that's around one full teaspoon.
Children should eat less:
4 to 6 years – 3g salt a day (1.2g sodium)
7 to 10 years – 5g salt a day (2g sodium)
11 years and over – 6g salt a day (2.4g sodium)
Nando’s vegan options |
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Food (1 portion) |
Calories (kcal/kj) |
Fat (g) |
Sat fat (g) |
Salt (g) |
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Appeteasers
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PERi-PERi Nuts (fiery almonds, cashews and macadamias) |
628/2601 |
53.2 |
5.8 |
0.5 |
Hummus with PERi-PERi Drizzle (served with pitta bread) |
825/3456 |
34.3 |
4.5 |
3.6 |
Red Pepper Dip (served with pitta bread) |
490/2069 |
7.2 |
0.7 |
3 |
Spicy Mixed Olives |
133/543 |
13 |
1.4 |
4.5 |
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MainsAll mains below are vegan if you ask for no mayo or yoghurt/mayo dressing. This means the calorie/fat content is thus brought much LOWER than the official figures below! |
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Veggie Burger |
443/1870 |
11.7 |
1.5 |
3.2 |
Vegie Pitta |
439/1854 |
10.2 |
1.1 |
3.1 |
Veggie Wrap |
666/2800 |
26.9 |
4.6 |
3.5 |
Avocado & Green Bean Salad AND Mediterranean Salad can be vegan if you ask for no cheese and no dressing |
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Sides |
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Mixed Leaf Salad |
22/93 |
0.4 |
0.1 |
0.3 |
Luso Beans (black beans, cherry tomatoes, red pepper and onions with herbs and spices) |
242/1016 |
4 |
1.2 |
0.5 |
Ratatouille |
108/445 |
6.5 |
0.9 |
0.7 |
Corn on the cob |
101/426 |
1.9 |
0.4 |
0 |
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Dessert |
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Passion Fruit Gelado (sorbet) |
178/750 |
7.3 |
6.1 |
0.1 |
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Children’s menu |
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Main: Veggie Strips |
205/862 |
7.3 |
0.8 |
2.1 |
Sides (additional the above) |
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Saucy Veg |
62/254 |
3.7 |
0.5 |
0.4 |
Little Tomatoes |
12/53 |
0.2 |
0.1 |
0 |
Dessert: Chilly Billy Lolly |
30/130 |
0.1 |
0 |
0 |
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KFC’s vegan options |
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Food (1 portion) |
Calories (kcal/kj) |
Fat (g) |
Sat fat (g) |
Salt (g) |
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BBQ beans (regular) |
106 |
0.7 |
0.1 |
0.9 |
Fries (regular) |
308 |
14.6 |
2.1 |
0.08 |
Corn Cobette |
86 |
1.4 |
0.2 |
0 |
Innocent Fruit Tube |
22 |
0.1 |
0 |
0 |
References:
Nando’s menu: http://www.nandos.co.uk/restaurantmenu
KFC’s menu: www.kfc.co.uk/our-food
NHS Salt: The Facts: http://www.nhs.uk/Livewell/Goodfood/Pages/salt.aspx
Nutrition information – comparison foods: https://www.caloriecount.com/
RNI/GDA of fat for the UK: http://www.gdalabel.org.uk/gda/gdalabel/nutrients.aspx
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Do you really know what happens on Britain's chicken farms? Find out more about Viva!'s Life is Cheep? campaign