Nando's Canada Seed Oil Report Card
Based on our menu research, Nando's Canada cooks with: sunflower oil (PERi-Fries and other fried sides; the PERi-PERi marinade/sauce base is also a sunflower-seed vegetable oil); chicken itself is flame-grilled, not deep-fried, so mains carry much less added PUFA than the fried sides. Across the 28 menu items we analyzed, it averages 6.8g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
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Safest Orders at Nando's Canada
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: 1/4 Chicken Breast + Bottled Still Water, 4.0g total
| Item | PUFA |
|---|---|
| Naughty Natas (Portuguese Custard Tarts) | 2.0g |
| 1/4 Chicken Breast | 4.0g |
| 1/4 Chicken Leg | 5.0g |
| PERi Mac | 6.0g |
| Chicken Thigh Skewers | 6.0g |
What to Avoid at Nando's Canada
| Item | PUFA |
|---|---|
| PERi-Fries (Large) | 22.0g |
| PERi-Fries (Regular) | 16.0g |
| Golden Cauliflower | 15.0g |
| Whole Chicken | 15.0g |
| Veggie Burger | 11.0g |
Every Nando's Canada item, ranked
All 28 items we have for Nando's Canada, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Holiday Hibiscus Lemonade | 0.0g |
| Bottled Still Water | 0.0g |
| Fountain Soft Drink | 0.0g |
| Iced Tea | 0.0g |
| Naughty Natas (Portuguese Custard Tarts) | 2.0g |
| Cheesecake | 2.0g |
| Corn on the Cob | 2.0g |
| Garlic Mashed Potatoes | 3.0g |
| Chocolate Cake | 3.0g |
| Mixed Leaf Side Salad | 3.0g |
| 1/4 Chicken Breast | 4.0g |
| 1/4 Chicken Leg | 5.0g |
| PERi Mac | 6.0g |
| Chicken Thigh Skewers | 6.0g |
| Coleslaw | 6.0g |
| PERi-PERi Chicken Bowl | 7.0g |
| 1/2 Chicken | 8.0g |
| Spicy Chicken Kale Caesar Salad | 8.0g |
| Chicken Sandwich | 8.0g |
| Double Leg | 9.0g |
| Rainbow Vegetarian Bowl | 9.0g |
| Chicken Wrap | 9.0g |
| Thigh & Mighty Sandwich | 10.0g |
| Veggie Burger | 11.0g |
| Golden Cauliflower | 15.0g |
| Whole Chicken | 15.0g |
| PERi-Fries (Regular) | 16.0g |
| PERi-Fries (Large) | 22.0g |
Frequently asked
Does Nando's Canada use seed oils?
Based on our menu research, Nando's Canada cooks with: sunflower oil (PERi-Fries and other fried sides; the PERi-PERi marinade/sauce base is also a sunflower-seed vegetable oil); chicken itself is flame-grilled, not deep-fried, so mains carry much less added PUFA than the fried sides. Across the 28 menu items we analyzed, it averages 6.8g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Nando's Canada cook with?
Our research indicates: sunflower oil (PERi-Fries and other fried sides; the PERi-PERi marinade/sauce base is also a sunflower-seed vegetable oil); chicken itself is flame-grilled, not deep-fried, so mains carry much less added PUFA than the fried sides. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Nando's Canada use beef tallow?
No. Our research indicates Nando's Canada cooks with sunflower oil (PERi-Fries and other fried sides; the PERi-PERi marinade/sauce base is also a sunflower-seed vegetable oil); chicken itself is flame-grilled, not deep-fried, so mains carry much less added PUFA than the fried sides, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Nando's Canada seed oil free?
No. Our research indicates Nando's Canada cooks with sunflower oil (PERi-Fries and other fried sides; the PERi-PERi marinade/sauce base is also a sunflower-seed vegetable oil); chicken itself is flame-grilled, not deep-fried, so mains carry much less added PUFA than the fried sides, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Nando's Canada?
Naughty Natas (Portuguese Custard Tarts) is the lowest-PUFA item we analyzed at Nando's Canada, at an estimated 2.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Nando's Canada?
PERi-Fries (Large) is the highest-PUFA item we analyzed at Nando's Canada, at an estimated 22.0g 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 Canada 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.