Nandon'ts and Nando's: What are you eating? | Viva!

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

 

Food (1 portion)

Calories (kcal/kj)

Fat (g)

Sat fat (g)

Salt (g)

Nando’s

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

 

KFC

 

 

 

 

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

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

Food (1 portion)

Calories (kcal/kj)

Fat (g)

Sat fat (g)

Salt (g)

 

Appeteasers

 

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

 

Mains

All 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!

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

 

Sides

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

 

Dessert

 

 

 

 

Passion Fruit Gelado (sorbet)

178/750

7.3

6.1

0.1

 

Children’s menu

Main: Veggie Strips

205/862

7.3

0.8

2.1

Sides (additional the above)

 

 

 

 

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

 

 

KFC’s vegan options

Food (1 portion)

Calories (kcal/kj)

Fat (g)

Sat fat (g)

Salt (g)

 

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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