Nando's UK Seed Oil Report Card
Based on our menu research, Nando's UK cooks with: rapeseed oil. Across the 147 menu items we analyzed, it averages 4.3g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
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Safest Orders at Nando's UK
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 Butterfly + RUBRO Peach Iced Tea, 2.8g total
| Item | PUFA |
|---|---|
| Toasted Pitta | 0.3g |
| Grilled Chicken Breast | 0.7g |
| Portuguese Roll | 0.9g |
| Tortilla Wrap | 1.1g |
| Chicken Butterfly | 2.8g |
Build your Nando's UK order
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Build my orderWhat to Avoid at Nando's UK
| Item | PUFA |
|---|---|
| PERi-Salted Chips (Large) | 39.2g |
| Chips (Large) | 39.1g |
| Fully Loaded Chips | 35.6g |
| Tombstone Chips | 15.7g |
| PERi-Salted Chips (Regular) | 15.6g |
Around the world: Nando's
Chips (Large) has 12.0g of PUFA in New Zealand but 39.1g in the UK. 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 | Chips (Large) | Spicy Mixed Olives | Coleslaw (Large) | 1/2 Chicken | Garlic Bread (Large) | Coleslaw (Regular) |
|---|---|---|---|---|---|---|---|
| UK (this page) | rapeseed oil | 39.1g | 1.6g | 13.5g | 7.8g | 7.3g | 6.8g |
| Australia | cottonseed oil | n/a | n/a | 11.5g | n/a | 18.0g | n/a |
| Canada | sunflower oil | n/a | 8.3g | 23.2g | 14.8g | n/a | 11.6g |
| Ireland | rapeseed oil | 33.0g | 1.6g | 11.7g | 7.2g | 6.4g | 5.8g |
| Mauritius | Not disclosed | n/a | 1.5g | n/a | 10.5g | n/a | 7.5g |
| New Zealand | Not disclosed | 12.0g | n/a | 7.0g | n/a | 5.0g | 4.0g |
| United Arab Emirates | Not disclosed | n/a | 1.2g | 6.5g | 5.0g | 5.0g | n/a |
| Zambia | Not disclosed | n/a | 1.0g | n/a | 11.1g | n/a | n/a |
| Zimbabwe | Not disclosed | n/a | 1.0g | 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 UK item, ranked
All 147 items we have for Nando's UK, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Bottle of Coca-Cola | 0.0g |
| Bottle of Diet Coke | 0.0g |
| Fanta Orange | 0.0g |
| Sprite | 0.0g |
| MOMO Elderflower Kombucha | 0.0g |
| Bottle of Dr Pepper Zero | 0.0g |
| RUBRO Lemon Iced Tea | 0.0g |
| Pip Organic Pineapple & Mango Smoothie | 0.0g |
| RUBRO Berry Iced Tea | 0.0g |
| Mango Gelado | 0.0g |
| Pip Organic Cloudy Apple Juice | 0.0g |
| Chilli Jam | 0.0g |
| Bottle of Fanta Zero | 0.0g |
| PERi-Honey | 0.0g |
| Karma Drinks Gingerella | 0.0g |
| Bottle of Sprite Zero | 0.0g |
| Bottle of Coke Zero | 0.0g |
| RUBRO Peach Iced Tea | 0.0g |
| Coca-Cola Classic | 0.0g |
| Bottomless Diet Coke | 0.0g |
| Bottomless Coke Zero | 0.0g |
| Bottomless Dr Pepper Zero | 0.0g |
| Bottomless Sprite Zero | 0.0g |
| Bottomless Fanta Zero | 0.0g |
| Cloudy Lemonade | 0.0g |
| Grilled Pineapple | 0.0g |
| Still Water | 0.0g |
| Sparkling Water | 0.0g |
| Tiny Rebel Session IPA | 0.0g |
| BERO Kingston Golden Pils | 0.0g |
| Freedom Pils | 0.0g |
| Beavertown Lazer Crush Alcohol Free IPA | 0.0g |
| Sagres Draught (Half Pint) | 0.0g |
| Sagres Draught (Pint) | 0.0g |
| Spier Merlot (South Africa) | 0.0g |
| Spier Rose (South Africa) | 0.0g |
| Spier Sauvignon Blanc (South Africa) | 0.0g |
| Creative Block 2 (South Africa) | 0.0g |
| Creative Block 5 (South Africa) | 0.0g |
| Herby Pickle Bowl | 0.1g |
| Extra Hot PERi-PERi Sauce (Bottle) | 0.1g |
| Garlic PERi-PERi Sauce (Bottle) | 0.2g |
| Medium PERi-PERi Sauce (Bottle) | 0.2g |
| Lemon & Herb PERi-PERi Sauce (Bottle) | 0.2g |
| Hot PERi-PERi Sauce (Bottle) | 0.2g |
| PERi-Chicken Gravy | 0.3g |
| Cheddar Cheese | 0.3g |
| Toasted Pitta | 0.3g |
| Tenderstem Broccoli (Regular) | 0.5g |
| Bottomless Soft Swirl Tub | 0.5g |
| Sxollie Cider | 0.5g |
| Toffee Apple Pastel de Nata | 0.6g |
| Grilled Chicken Breast | 0.7g |
| Corn on the Cob (Regular) | 0.8g |
| Portuguese Roll | 0.9g |
| Frozen Yog | 1.0g |
| Macho Peas (Regular) | 1.0g |
| Tenderstem Broccoli (Large) | 1.0g |
| Tortilla Wrap | 1.1g |
| Nandinos Mac & Cheese | 1.2g |
| Ultimate Chocolate Brownie | 1.2g |
| Creamy Mash (Regular) | 1.2g |
| PERi-PERi Drizzle | 1.2g |
| PERinaise Mild (Bottle) | 1.3g |
| Corn on the Cob (Large) | 1.6g |
| Spicy Mixed Olives | 1.6g |
| Nandino Burger | 1.6g |
| Gooey Caramel Cheesecake | 1.6g |
| Spicy Rice (Regular) | 1.9g |
| 1/2 Avocado | 1.9g |
| Mixed Leaf Salad | 2.0g |
| Caramel Ice Cream Pot | 2.0g |
| Macho Peas (Large) | 2.0g |
| Nandinos Little Pitta | 2.2g |
| Four Toffee Apple Pastel de Natas | 2.3g |
| Loaded PERi-Mac | 2.4g |
| Creamy Mash (Large) | 2.4g |
| PERi-Mac & Cheese | 2.4g |
| Portuguese Tomato Salad | 2.5g |
| Chicken Butterfly | 2.8g |
| Grilled Chicken Burger | 2.8g |
| Mediterranean Salad | 3.2g |
| Choc-A-Lot Cake | 3.3g |
| 3 Chicken Wings | 3.3g |
| PERi-Plant Fillet | 3.3g |
| Double Chicken Burger | 3.6g |
| Garlic Bread (Regular) | 3.7g |
| Rainbow Slaw (Regular) | 3.7g |
| Spicy Rice (Large) | 3.8g |
| 1/4 Chicken | 3.9g |
| Hearty Grains (Regular) | 3.9g |
| Chicken Thigh Skewers | 4.0g |
| Charred Corn | 4.0g |
| Beanie Burger | 4.1g |
| Grilled Chicken Wrap | 4.4g |
| 3 Phantom Wings | 4.5g |
| 3 Extra Saucy Wings | 4.5g |
| PERinaise | 4.6g |
| 2 Boneless Chicken Thighs | 5.0g |
| Garlic PERinaise | 5.1g |
| Chicken Livers & Rustic Portuguese Roll | 5.3g |
| 5 Chicken Wings | 5.4g |
| Cheesy Garlic Pitta | 5.4g |
| Grilled Chicken Pitta | 5.5g |
| Beanie Patty | 5.5g |
| Halloumi Sticks & PERi-Honey | 5.6g |
| Halloumi Sticks & Chilli Jam | 5.6g |
| Chicken Chorizo | 5.6g |
| Butterfly Burger | 5.7g |
| Beanie Wrap | 5.8g |
| Sunset Burger | 5.9g |
| Hearty Grains (Large) | 6.1g |
| The Big Cheese | 6.3g |
| The Great Imitator Wrap | 6.7g |
| Coleslaw (Regular) | 6.8g |
| Hearty Bowl | 6.8g |
| Fino Pitta | 6.9g |
| Beanie Pitta | 7.0g |
| Garlic Bread (Large) | 7.3g |
| Sweet Potato Wedges | 7.3g |
| Rainbow Slaw (Large) | 7.4g |
| 5 Phantom Wings | 7.5g |
| Grilled Halloumi Cheese | 7.7g |
| 1/2 Chicken | 7.8g |
| Double Chicken Pitta | 7.9g |
| 5 Extra Saucy Wings | 8.0g |
| Double Chicken Wrap | 8.4g |
| HalloOoOoOomi Sticks | 9.2g |
| Sol Bowl | 9.6g |
| 4 Boneless Chicken Thighs | 10.1g |
| Spicy Rice Bowl | 10.1g |
| Houmous with PERi-PERi Drizzle | 10.4g |
| Garlic Churrasco Burger | 10.4g |
| Caesar Salad | 10.5g |
| 10 Chicken Wings | 10.9g |
| Coleslaw (Large) | 13.5g |
| Wing Roulette | 13.6g |
| 10 Extra Saucy Wings | 14.0g |
| PERi-PERi Nuts | 14.2g |
| 10 Phantom Wings | 14.8g |
| Whole Chicken | 15.4g |
| PERi-Salted Chips (Regular) | 15.6g |
| Chips (Regular) | 15.6g |
| Tombstone Chips | 15.7g |
| Fully Loaded Chips | 35.6g |
| Chips (Large) | 39.1g |
| PERi-Salted Chips (Large) | 39.2g |
Frequently asked
Does Nando's UK use seed oils?
Based on our menu research, Nando's UK cooks with: rapeseed oil. Across the 147 menu items we analyzed, it averages 4.3g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Nando's UK cook with?
Our research indicates: rapeseed oil throughout, per the chain's own UK ingredient statements: the chicken marinade, every basting sauce, every bottled PERi-PERi sauce, PERinaise, Spicy Rice, coleslaw and houmous all name rapeseed oil. Sunflower appears only in the chips, "Vegetable Oils (Rapeseed & Sunflower)" (chips print 9.6% saturates), and as a minority chilli-infused oil in the PERi-PERi Drizzle behind olive oil. Garlic bread and chicken livers use "Vegetable Shortening (Rapeseed Oil, Palm Oil)"; Macho Peas olive oil only; Nandinos Mac & Cheese all dairy, no added oil. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Nando's UK use beef tallow?
No. Our research indicates Nando's UK cooks with rapeseed oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Nando's UK seed oil free?
No. Our research indicates Nando's UK cooks with rapeseed 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 UK?
Grilled Chicken Burger is the lowest-PUFA item we analyzed at Nando's UK, at an estimated 2.8g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Nando's UK?
PERi-Salted Chips (Large) is the highest-PUFA item we analyzed at Nando's UK, at an estimated 39.2g 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 UK 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.