Nando's Zambia Seed Oil Report Card
Based on our menu research, Nando's Zambia cooks with: not disclosed for Zambia: Nando's Zambia (nandos.co.zm menu page and the Zambia menu PDF, read 2026-10-09) prints prices and descriptions only, no nutrition and no oil statement. Chicken is flame-grilled and basted with PERi-PERi sauce; chips and wedges are fried. Fried sides, mayo-based dips and sauces are scored as an undisclosed vegetable oil (vegetable_oil_unspecified, p 0.58). Levels are estimates sized against Nando's South Africa's own per-portion panels for the same dishes (sunflower profile there); not Zambian measurements.. Across the 92 menu items we analyzed, it averages 12.2g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
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Safest Orders at Nando's Zambia
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 + 500ml Still Mineral Water, 5.3g total
| Item | PUFA |
|---|---|
| Pineapple | 0.0g |
| 430ml Fruiticana | 0.0g |
| Manga Bubble (Single) | 0.0g |
| Manga Bubble (Sharing) | 0.0g |
| Tropical Sunset (Single) | 0.0g |
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Build my orderWhat to Avoid at Nando's Zambia
| Item | PUFA |
|---|---|
| Hands On Delicious Platter | 120.6g |
| The More The PERi-er Platter | 116.2g |
| More To Share Platter | 97.2g |
| Full Chicken + 4 Sharing Sides | 68.1g |
| Full Chicken + 3 Sharing Sides | 56.6g |
Around the world: Nando's
1/2 Chicken has 5.0g of PUFA in the United Arab Emirates but 11.1g in Zambia. Same chain.
We have Nando's in 10 countries. Here is what it cooks with in each one, and how the same menu items compare.
| Country | Cooks with | Festa Fries | Spicy Mixed Olives | 1/2 Chicken | Sunset Burger | 1/4 Chicken | Chicken Strips & Spicy Rice |
|---|---|---|---|---|---|---|---|
| Zambia (this page) | Not disclosed | 14.3g | 1.0g | 11.1g | 9.0g | 5.3g | 11.0g |
| Australia | cottonseed oil | n/a | n/a | n/a | n/a | n/a | n/a |
| Botswana | Not disclosed | 12.0g | n/a | n/a | 8.0g | n/a | 11.0g |
| Canada | sunflower oil | n/a | 8.3g | 14.8g | n/a | n/a | n/a |
| Ireland | rapeseed oil | n/a | 1.6g | 7.2g | 5.3g | 3.6g | n/a |
| Mauritius | Not disclosed | 12.0g | 1.5g | 10.5g | n/a | 5.0g | n/a |
| South Africa | Not disclosed | n/a | n/a | n/a | n/a | n/a | 11.0g |
| UK | rapeseed oil | n/a | 1.6g | 7.8g | 5.9g | 3.9g | n/a |
| United Arab Emirates | Not disclosed | 9.0g | 1.2g | 5.0g | n/a | 2.5g | n/a |
| Zimbabwe | Not disclosed | n/a | 1.0g | n/a | 8.0g | n/a | 11.0g |
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 Zambia item, ranked
All 92 items we have for Nando's Zambia, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Pineapple | 0.0g |
| 500ml Still Mineral Water | 0.0g |
| 750ml Still Mineral Water | 0.0g |
| 430ml Fruiticana | 0.0g |
| 330ml Minute Maid | 0.0g |
| 500ml Soft Drink | 0.0g |
| 2L Soft Drink | 0.0g |
| Manga Bubble (Single) | 0.0g |
| Manga Bubble (Sharing) | 0.0g |
| Tropical Sunset (Single) | 0.0g |
| Tropical Sunset (Sharing) | 0.0g |
| Agua Caipirinha (Single) | 0.0g |
| Agua Caipirinha (Sharing) | 0.0g |
| Cheese Slice | 0.1g |
| Cheddar Cheese | 0.1g |
| Feta | 0.1g |
| Nando's Roll | 0.3g |
| Strawberries & Cream | 0.3g |
| Pita Bread / Flat Bread | 0.5g |
| Bar.One | 0.8g |
| Roasted Veg (Single) | 1.0g |
| Spicy Mixed Olives | 1.0g |
| Garlic Roll | 1.5g |
| Malva Pudding | 1.5g |
| Garlic Roll with Cheese | 2.0g |
| Seared Corn Salad | 2.0g |
| Roasted Veg (Sharing) | 2.0g |
| Flame-Grilled Mielie (Corn) Single | 2.0g |
| Portuguese Salad | 2.5g |
| Spicy Rice (Single) | 2.7g |
| Butternut, Spinach & Feta (Single) | 3.0g |
| Mac & Cheese (Single) | 3.0g |
| Mud Cake | 3.0g |
| Breast Fillet | 3.5g |
| Tumeric Roasted Potatoes (Single) | 3.5g |
| Flame-Grilled Mielie (Corn) Sharing | 4.0g |
| Butternut, Spinach & Feta (Sharing) | 5.0g |
| Mac & Cheese (Sharing) | 5.0g |
| 1/4 Chicken | 5.3g |
| Pulled Chicken & Cheese Burger | 5.4g |
| Pulled Chicken & Cheese Burger with Pineapple | 5.4g |
| Prego Roll | 6.0g |
| Tumeric Roasted Potatoes (Sharing) | 6.0g |
| Kids Burger & Chips | 6.0g |
| Spicy Rice (Sharing) | 6.1g |
| Starter Livers and a Nando's Roll | 6.2g |
| Wedges (Single) | 6.2g |
| Grilled Chicken Salad | 6.5g |
| Chicken Burger | 6.9g |
| Chips (Single) | 7.3g |
| Pulled Chicken & Cheese Burger with Coleslaw | 7.5g |
| Coleslaw (Single) | 7.5g |
| PERi-tato Salad (Single) | 8.0g |
| Chicken Wrap | 8.1g |
| Creamy PERinaise Dip | 8.4g |
| Strips & Chips | 8.7g |
| Boujee Bowl | 9.0g |
| PERi-Pulled Bowl | 9.0g |
| Sunset Burger | 9.0g |
| Full Portion Livers | 9.4g |
| Smokey Zesty Burger | 9.5g |
| Big Bwana Burger | 10.0g |
| 3 Full Wings | 10.5g |
| 3 Saucy Wings | 11.0g |
| Chicken Strips & Spicy Rice | 11.0g |
| 1/2 Chicken | 11.1g |
| Chicken Strips, Veg & Spicy Rice | 11.5g |
| 2 Full Wings | 11.5g |
| Coleslaw (Sharing) | 11.9g |
| Festa Roll | 12.0g |
| PERi-tato Salad (Sharing) | 12.0g |
| Chips (Sharing) | 12.2g |
| Wedges (Sharing) | 12.2g |
| 1/4 Chicken & Single Side | 12.6g |
| Chicken Pita | 13.0g |
| 1/4 Chicken, Single Chips & Garlic Roll | 14.1g |
| Festa Fries | 14.3g |
| Hotpot with Spicy Rice | 16.8g |
| 5 Full Wings | 17.5g |
| 1/2 Chicken & Single Side | 18.4g |
| 5 Saucy Wings | 18.5g |
| 1/4 Chicken & Festa Fries Grande Meal | 19.6g |
| Full Chicken (On Its Own) | 22.1g |
| 1/4 Chicken & Hotpot Grande Meal | 22.1g |
| 10 Full Wings | 35.0g |
| 10 Saucy Wings | 37.0g |
| Full Chicken + 2 Sharing Sides | 45.1g |
| Full Chicken + 3 Sharing Sides | 56.6g |
| Full Chicken + 4 Sharing Sides | 68.1g |
| More To Share Platter | 97.2g |
| The More The PERi-er Platter | 116.2g |
| Hands On Delicious Platter | 120.6g |
Frequently asked
Does Nando's Zambia use seed oils?
Based on our menu research, Nando's Zambia cooks with: not disclosed for Zambia: Nando's Zambia (nandos.co.zm menu page and the Zambia menu PDF, read 2026-10-09) prints prices and descriptions only, no nutrition and no oil statement. Chicken is flame-grilled and basted with PERi-PERi sauce; chips and wedges are fried. Fried sides, mayo-based dips and sauces are scored as an undisclosed vegetable oil (vegetable_oil_unspecified, p 0.58). Levels are estimates sized against Nando's South Africa's own per-portion panels for the same dishes (sunflower profile there); not Zambian measurements.. Across the 92 menu items we analyzed, it averages 12.2g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Nando's Zambia cook with?
Our research indicates: not disclosed for Zambia: Nando's Zambia (nandos.co.zm menu page and the Zambia menu PDF, read 2026-10-09) prints prices and descriptions only, no nutrition and no oil statement. Chicken is flame-grilled and basted with PERi-PERi sauce; chips and wedges are fried. Fried sides, mayo-based dips and sauces are scored as an undisclosed vegetable oil (vegetable_oil_unspecified, p 0.58). Levels are estimates sized against Nando's South Africa's own per-portion panels for the same dishes (sunflower profile there); not Zambian measurements.. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Nando's Zambia use beef tallow?
No. Our research indicates Nando's Zambia cooks with not disclosed for Zambia: Nando's Zambia (nandos.co.zm menu page and the Zambia menu PDF, read 2026-10-09) prints prices and descriptions only, no nutrition and no oil statement. Chicken is flame-grilled and basted with PERi-PERi sauce; chips and wedges are fried. Fried sides, mayo-based dips and sauces are scored as an undisclosed vegetable oil (vegetable_oil_unspecified, p 0.58). Levels are estimates sized against Nando's South Africa's own per-portion panels for the same dishes (sunflower profile there); not Zambian measurements., not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Nando's Zambia seed oil free?
No. Our research indicates Nando's Zambia cooks with not disclosed for Zambia: Nando's Zambia (nandos.co.zm menu page and the Zambia menu PDF, read 2026-10-09) prints prices and descriptions only, no nutrition and no oil statement. Chicken is flame-grilled and basted with PERi-PERi sauce; chips and wedges are fried. Fried sides, mayo-based dips and sauces are scored as an undisclosed vegetable oil (vegetable_oil_unspecified, p 0.58). Levels are estimates sized against Nando's South Africa's own per-portion panels for the same dishes (sunflower profile there); not Zambian measurements., which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Nando's Zambia?
Pineapple is the lowest-PUFA item we analyzed at Nando's Zambia, at an estimated 0.0g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Nando's Zambia?
Hands On Delicious Platter is the highest-PUFA item we analyzed at Nando's Zambia, at an estimated 120.6g 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.
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See where Nando's Zambia 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.