Nando's Canada Seed Oil Report Card
Based on our menu research, Nando's Canada cooks with: sunflower oil. Across the 73 menu items we analyzed, it averages 18.5g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
Eating at Nando's Canada soon? Build your order in the app and see its seed oil total before you pay.
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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: Chicken Thigh Skewer + DASANI Bottled Water, 2.9g total
| Item | PUFA |
|---|---|
| Casa Salad, Regular (No Dressing) | 0.5g |
| Casa Salad, Large (No Dressing) | 1.1g |
| Chicken Thigh Skewer | 2.9g |
| Boneless Butterfly Chicken Breast | 4.5g |
| PERi-PERi Whole Wings (5) | 5.5g |
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Build my orderWhat to Avoid at Nando's Canada
| Item | PUFA |
|---|---|
| Classic Chicken Caesar Salad (Boneless Thighs) | 89.6g |
| Classic Chicken Caesar Salad (Grilled Halloumi) | 81.0g |
| Classic Chicken Caesar Salad (Pulled Chicken) | 79.2g |
| Classic Chicken Caesar Salad (Boneless Breast) | 78.4g |
| Classic Caesar Salad (Large) | 71.2g |
Around the world: Nando's
Coleslaw (Large) has 6.5g of PUFA in the United Arab Emirates but 23.2g in Canada. Same chain.
We have Nando's in 9 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | Spicy Mixed Olives | Coleslaw (Large) | 1/2 Chicken | Coleslaw (Regular) | Whole Chicken | Chicken Wrap |
|---|---|---|---|---|---|---|---|
| Canada (this page) | sunflower oil | 8.3g | 23.2g | 14.8g | 11.6g | 29.6g | 14.0g |
| Australia | cottonseed oil | n/a | 11.5g | n/a | n/a | n/a | n/a |
| Ireland | rapeseed oil | 1.6g | 11.7g | 7.2g | 5.8g | 14.4g | n/a |
| Mauritius | Not disclosed | 1.5g | n/a | 10.5g | 7.5g | n/a | n/a |
| New Zealand | Not disclosed | n/a | 7.0g | n/a | 4.0g | n/a | n/a |
| UK | rapeseed oil | 1.6g | 13.5g | 7.8g | 6.8g | 15.4g | n/a |
| United Arab Emirates | Not disclosed | 1.2g | 6.5g | 5.0g | n/a | n/a | n/a |
| Zambia | Not disclosed | 1.0g | n/a | 11.1g | n/a | n/a | 8.1g |
| Zimbabwe | Not disclosed | 1.0g | n/a | n/a | n/a | n/a | 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 Canada item, ranked
All 73 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 |
| DASANI Bottled Water | 0.0g |
| FUZE Iced Tea Lemon | 0.0g |
| Mango Lemonade (Large) | 0.0g |
| Minute Maid Orange Juice | 0.0g |
| Minute Maid Apple Juice | 0.0g |
| Mango Lemonade (Regular) | 0.0g |
| Casa Salad, Regular (No Dressing) | 0.5g |
| Flame-Grilled Corn on the Cob (Regular) | 0.8g |
| Nando's Kisses | 0.9g |
| Casa Salad, Large (No Dressing) | 1.1g |
| Flame-Grilled Corn on the Cob (Large) | 1.5g |
| Naughty Natas (Portuguese Custard Tarts) | 2.0g |
| Nandinos Grilled Chicken Breast Strips | 2.4g |
| Spiced Rice (Regular) | 2.5g |
| Chicken Thigh Skewer | 2.9g |
| Nandinos PERi Mac | 3.5g |
| PERi Mac (Regular) | 3.9g |
| New York Cheesecake | 4.1g |
| Boneless Butterfly Chicken Breast | 4.5g |
| PERi-PERi Whole Wings (5) | 5.5g |
| Roasted Brussels Sprouts | 5.6g |
| Grilled Halloumi Cheese Sticks & Dip | 5.8g |
| Spiced Rice (Large) | 6.0g |
| Garlic Mashed Potatoes (Regular) | 6.5g |
| 1/4 Chicken Leg | 6.7g |
| Seasonal PERi-Vegetables (Regular) | 7.2g |
| 2 Chicken Tender Skewers | 7.5g |
| Chocolate Cake | 7.9g |
| Spicy Chicken Kale Caesar Salad | 8.0g |
| 1/4 Chicken Breast | 8.1g |
| Chicken Sandwich | 8.2g |
| Spicy Mixed Olives | 8.3g |
| Veggie Burger | 8.8g |
| PERi Mac (Large) | 8.9g |
| Rainbow Bowl | 9.0g |
| PERi-PERi Whole Wings (10) | 11.0g |
| Coleslaw (Regular) | 11.6g |
| Garlic Mashed Potatoes (Large) | 12.0g |
| Double Leg | 13.3g |
| PERi-PERi Chicken Bowl (Boneless Breast) | 13.8g |
| Chicken Wrap | 14.0g |
| Thigh & Mighty Sandwich | 14.1g |
| Seasonal PERi-Vegetables (Large) | 14.4g |
| 1/2 Chicken | 14.8g |
| Golden Cauliflower | 15.0g |
| PERi-Fries (Regular) | 16.0g |
| Mediterranean Salad (Grilled Halloumi) | 16.9g |
| Mediterranean Salad (No Protein) | 19.0g |
| PERi-PERi Chicken Bowl (Grilled Halloumi) | 19.7g |
| Mediterranean Salad (Boneless Breast) | 21.0g |
| PERi-Fries (Large) | 22.0g |
| Mediterranean Salad (Pulled Chicken) | 22.0g |
| Coleslaw (Large) | 23.2g |
| PERi-PERi Chicken Bowl (Pulled Chicken) | 26.0g |
| Garlic Bread CLT | 28.0g |
| Whole Chicken | 29.6g |
| Hummus with PERi-PERi Drizzle | 29.6g |
| Nandocas' Choice | 32.0g |
| Classic Chicken Caesar Wrap | 32.0g |
| PERi-PERi Chicken Bowl (Boneless Thighs) | 32.4g |
| Classic Caesar Salad (Regular) | 35.2g |
| Rainbow Bowl (Pulled Chicken) | 38.0g |
| Mediterranean Salad (Boneless Thighs) | 38.0g |
| Rainbow Bowl (Grilled Halloumi) | 39.0g |
| Rainbow Bowl (Boneless Breast) | 45.0g |
| Coleslaw (Shareable) | 46.4g |
| Rainbow Bowl (Boneless Thighs) | 54.5g |
| Classic Caesar Salad (Large) | 71.2g |
| Classic Chicken Caesar Salad (Boneless Breast) | 78.4g |
| Classic Chicken Caesar Salad (Pulled Chicken) | 79.2g |
| Classic Chicken Caesar Salad (Grilled Halloumi) | 81.0g |
| Classic Chicken Caesar Salad (Boneless Thighs) | 89.6g |
Frequently asked
Does Nando's Canada use seed oils?
Based on our menu research, Nando's Canada cooks with: sunflower oil. Across the 73 menu items we analyzed, it averages 18.5g estimated PUFA per item, earning a seed-oil grade of F (Extreme 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. Look owed (2026-09-23): the Canada May 2026 guide prints PERi-Fries at 6.5% saturated, low for conventional sunflower (~10%) and closer to canola or high-oleic sunflower; the Canadian site names no oil, so the fries rows are filed at the panel ceiling, low confidence. 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, 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, 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?
Spicy Chicken Kale Caesar Salad is the lowest-PUFA item we analyzed at Nando's Canada, at an estimated 8.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Nando's Canada?
Classic Chicken Caesar Salad (Boneless Thighs) is the highest-PUFA item we analyzed at Nando's Canada, at an estimated 89.6g 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 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.