The High-Protein Nando’s Order: A Gym-Goer’s Guide to Macros

Nando’s can actually work for a high-protein diet

But if you’re following a high-protein diet, Nando’s actually has plenty of options that can fit into your macros without turning one meal into a full-on calorie bomb.

With flame-grilled chicken at the centre of the menu, there are plenty of ways to build a protein-heavy meal without automatically reaching for battered or deep-fried chicken. 

The meat is grilled and served with Nando’s PERi-PERi marinades, making it fairly easy to get a decent amount of protein from your main meal.

If you’re aiming for 60g or more of protein in one sitting, there are several combinations that can get you there. 

The trick is choosing the right cut of chicken and keeping an eye on your sides, because that’s where the calories can start adding up surprisingly quickly.

For another Nando’s read, check out our guide to the UK’s best-loved Nando’s branch.

You do not need a huge chicken order to hit your target

If protein is the main thing you’re watching, the Butterfly Chicken is probably the easiest place to start. 

Made with two joined chicken breast fillets, it delivers around 58g of protein for roughly 330 calories. 

It also contains about 9g of fat and very little carbohydrate, making it a useful option if you’re trying to keep calories and carbs down while cutting.

For even more protein, the 1/2 Chicken comes in at roughly 75g, although you’ll also be looking at around 560 calories. 

It is higher in fat than the Butterfly Chicken, so it isn’t quite as calorie-efficient, but it does pack in more protein.

The 4 Boneless Chicken Thighs are another option, with around 65g of protein and 550 calories. 

They’re higher in fat but bring plenty of flavour, making them a more suitable choice for anyone following a ketogenic diet or simply looking for a meal with more dietary fat to help with satiety.

Then there are the 10 PERi-PERi Wings, which provide roughly 72g of protein. The catch is that they also come with around 680 calories and 42g of fat, so you’re getting plenty of protein, but you’re paying for it in calories.

If you don’t need quite so much, the smaller chicken options can still make a dent in your protein target. 

A 1/4 Chicken Breast provides around 42g of protein for approximately 290 calories, while a 1/4 Chicken Leg has roughly 28g of protein and 260 calories.

Broccoli and salad can keep the calories down

If fat loss is your goal, building your meal around a lean protein source can help you keep calories under control while still getting plenty of protein. 

The sides you choose can make a big difference here.

For example, a Butterfly Chicken with Tenderstem® Broccoli and a Mixed Leaf Salad without a heavy dressing gives you a filling meal without adding too many calories. 

(Image credit: Tripadvisor)

The chicken does most of the work when it comes to protein, while the vegetables add extra volume and nutrients for relatively few calories. Together, the meal contains roughly 62g of protein for around 377 calories.

That does not mean you have to avoid carbohydrates, either.

If you have trained that day and have enough calories left in your budget, adding rice or another carb-based side can make the meal more substantial while still fitting into your overall diet.

And if you are wondering how some Nando’s regulars manage to eat there so often, the restaurant does have one famously exclusive perk.

Its Black Card is given to a select group of celebrities and public figures, allowing them to eat for free.

It is not available to buy or apply for, so for everyone else, keeping an eye on the menu is still the best way to make your meal fit your goals.

Bulking calls for a bigger Nando’s order

Bulking calls for a slightly different approach, as getting enough calories becomes just as important as hitting your protein target. 

A 1/2 Chicken is a good starting point, supplying around 75g of protein before any sides are added.

From there, you can build a much more calorie-dense meal by adding Spicy Rice and Macho Peas. 

The full combination works out at roughly 88g of protein, 1,190 calories and 115g of carbohydrates.

It is a sizable meal, so it may be more than some people need in one sitting. 

However, if you are intentionally eating in a calorie surplus and have higher energy demands, the extra carbohydrates can help increase your overall calorie intake while providing a useful source of energy.

Your Nando’s sides can make a big difference

Once you have picked your main protein source, the sides are where you can adjust the rest of your meal to suit your goals. 

Two of the lighter options are Tenderstem® Broccoli and Mixed Leaf Salad, which can add plenty of volume and vegetables without pushing the calorie count up too much.

If you need more energy, Spicy Rice gives you a larger serving of carbohydrates and can make a chicken meal considerably more filling. 

This can be particularly useful around training when your energy requirements are higher. 

(Image credit: Tripadvisor)

Macho Peas are another option, contributing around 6.5g of protein per portion based on the figures provided.

Higher-calorie sides should not automatically be seen as a bad choice.

When you are trying to build muscle and deliberately eating more, the extra calories and carbohydrates can make it easier to reach your daily intake.

Keep the flavour and keep your calories under control

You can also keep your choice of PERi-PERi flavour without adding many extra calories to the meal. 

The standard bastings, including Plainish, Lemon & Herb, Medium, Hot and Extra Hot, are all relatively light, with the figures provided showing around 5 to 15 calories per serving.

That makes them an easy way to add more flavour to your chicken while having little impact on the rest of your macros. 

They are also low in carbohydrates, with each standard basting containing less than 1g per serving according to the supplied figures, so they can work well if you are keeping your carb intake lower.

The easiest way to compare protein across the Nando’s menu

If you would rather not work through the menu to compare the protein content of individual dishes, Protein Finder provides a straightforward way to identify higher-protein options.

The tool allows you to compare menu items based on either the total protein they provide per serving or the amount of protein you get for each pound spent. 

This makes it easier to choose a meal according to your priorities, whether you are focused on increasing your protein intake or getting the most protein for your money.

For anyone tracking their macros, it can save time when putting together a meal that fits a specific target. 

Even if you are not following a strict diet, it offers a convenient way to see which Nando’s options provide the most protein without having to calculate everything yourself.