Nando's Australia Seed Oil Report Card
Based on our menu research, Nando's Australia cooks with: cottonseed oil. Across the 57 menu items we analyzed, it averages 5.9g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
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Safest Orders at Nando's Australia
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: The Great Pretender Protein + Bottled Water, 2.0g total
| Item | PUFA |
|---|---|
| Garden Salad | 0.0g |
| The Great Pretender Protein | 2.0g |
| Avo Parmesan Crunch | 2.1g |
| PERi-Harvest Bowl | 2.6g |
| 4 PERi-PERi Grilled Tenders | 3.7g |
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Build my orderWhat to Avoid at Nando's Australia
| Item | PUFA |
|---|---|
| Whole PERi-PERi Chicken | 21.6g |
| PERi-PERi Chips (Seriously Large) | 19.2g |
| Grande Loaded Chips | 19.2g |
| Garlic Bread (Large) | 18.0g |
| 4 PERi-PERi Mini Drums | 17.9g |
Around the world: Nando's
Garlic Bread (Large) has 5.0g of PUFA in New Zealand but 18.0g in Australia. Same chain.
We have Nando's in 7 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | PERi-PERi Chips (Large) | Coleslaw (Large) | Garlic Bread (Large) | Corn on the Cob (Large) | Mediterranean Salad | PERi-PERi Chips (Regular) |
|---|---|---|---|---|---|---|---|
| Australia (this page) | cottonseed oil | 11.0g | 11.5g | 18.0g | 2.0g | 6.7g | 6.8g |
| Canada | sunflower oil | n/a | 23.2g | n/a | n/a | n/a | n/a |
| Ireland | rapeseed oil | n/a | 11.7g | 6.4g | 1.4g | n/a | n/a |
| Mauritius | Not disclosed | n/a | n/a | n/a | n/a | n/a | 7.3g |
| New Zealand | Not disclosed | 12.0g | 7.0g | 5.0g | 2.0g | 6.0g | 8.0g |
| UK | rapeseed oil | n/a | 13.5g | 7.3g | 1.6g | 3.2g | n/a |
| United Arab Emirates | Not disclosed | 13.0g | 6.5g | 5.0g | 1.0g | 3.0g | n/a |
Items are matched by name, so portions and recipes can differ between countries. Values are estimated grams of seed-oil PUFA per item. Oil notes are as each country's chain discloses them.
Every Nando's Australia item, ranked
All 57 items we have for Nando's Australia, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Sprite | 0.0g |
| Lipton Ice Tea | 0.0g |
| Bottled Water | 0.0g |
| Garden Salad | 0.0g |
| Coca-Cola | 0.0g |
| RUBRO Iced Tea - Lemon | 0.0g |
| RUBRO Iced Tea - Peach | 0.0g |
| Bundaberg Ginger Beer | 0.0g |
| Sprite No Sugar | 0.0g |
| Bundaberg Guava | 0.0g |
| Fanta | 0.0g |
| RUBRO Iced Tea - Berry | 0.0g |
| Coke Zero Sugar | 0.0g |
| Charlie's Juice - Orange | 0.0g |
| Charlie's Juice - Cloudy Apple | 0.0g |
| Remedy Sodaly Pineapple | 0.0g |
| Remedy Sodaly Yuzu Lemon | 0.0g |
| Mount Franklin Sparkling | 0.0g |
| Pita Bread | 0.6g |
| Corn on the Cob | 1.0g |
| Naughty Nata | 2.0g |
| Spicy Rice | 2.0g |
| Grain Salad | 2.0g |
| The Great Pretender Protein | 2.0g |
| Corn on the Cob (Large) | 2.0g |
| Avo Parmesan Crunch | 2.1g |
| Halloumi Sticks & Dip | 2.5g |
| PERi-Harvest Bowl | 2.6g |
| Chocolate Mousse | 3.0g |
| 4 PERi-PERi Grilled Tenders | 3.7g |
| 1/4 PERi-PERi Chicken | 5.3g |
| Avo Goodness | 5.9g |
| Paella | 6.4g |
| Mediterranean Salad | 6.7g |
| PERi-PERi Chips (Regular) | 6.8g |
| Coleslaw | 7.0g |
| BBQ Chicken Ribs | 8.0g |
| Sweet Potato Chips | 8.0g |
| Cheesy Garlic Mini Pita | 8.5g |
| Mediterranean Salad with Chicken | 8.6g |
| Garlic Bread | 9.0g |
| The Halloumi | 9.7g |
| PERinaise Classic | 10.0g |
| Snack Loaded Chips | 10.4g |
| Half PERi-PERi Chicken | 11.0g |
| PERi-PERi Chips (Large) | 11.0g |
| Coleslaw (Large) | 11.5g |
| Double Cheese & Bacon | 12.1g |
| Supremo | 12.4g |
| Chips and Dip (PERinaise) | 14.0g |
| Sweet Potato Chips (Large) | 14.5g |
| Roasted Broccoli with PERi-Crackle | 16.2g |
| 4 PERi-PERi Mini Drums | 17.9g |
| Garlic Bread (Large) | 18.0g |
| PERi-PERi Chips (Seriously Large) | 19.2g |
| Grande Loaded Chips | 19.2g |
| Whole PERi-PERi Chicken | 21.6g |
Frequently asked
Does Nando's Australia use seed oils?
Based on our menu research, Nando's Australia cooks with: cottonseed oil. Across the 57 menu items we analyzed, it averages 5.9g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Nando's Australia cook with?
Our research indicates: cottonseed oil (fryer, for chips/sweet potato chips); PERi-PERi marinade/baste made with sunflower seed oil (grilled chicken); canola oil in coleslaw dressing. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Nando's Australia use beef tallow?
No. Our research indicates Nando's Australia cooks with cottonseed oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Nando's Australia seed oil free?
No. Our research indicates Nando's Australia cooks with cottonseed oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Nando's Australia?
Garden Salad is the lowest-PUFA item we analyzed at Nando's Australia, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Nando's Australia?
Whole PERi-PERi Chicken is the highest-PUFA item we analyzed at Nando's Australia, at an estimated 21.6g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
Compare other chains
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See where Nando's Australia lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.