Nando's Hot PERi-PERi Sauce: calories, sugar, salt and nutrition

How much salt is in Nando's Hot PERi-PERi Sauce? A tablespoon (15g) delivers 0.45g of salt, 8% of the adult daily limit. Used in small quantities, sauces like this can still add up significantly across a meal.

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Nutrition by portion size

The table below shows how the nutrition changes across realistic portion sizes.

Nando's Hot PERi-PERi Sauce contains 50 kcal, 2.8g of fat (0.3g saturated), 5.5g of carbohydrate (1.8g sugar), 0.5g of protein and 3g of salt per 100g. A standard hot sauce portion — 1 teaspoon (5g) — delivers 3 kcal, 0.09g of sugar and 0.15g of salt.

Nando's Hot has a higher concentration of African bird's eye chilli and adds green chilli for additional heat. At 3.0g of salt per 100g it is the saltiest of the core PERi-PERi range. A two-tablespoon serving (30g) delivers 0.9g of salt, 15% of the adult daily limit.

Portion size matters significantly for condiments. A small squeeze or single teaspoon contributes little to daily intake. But condiments are easy to apply generously: 1 teaspoon (5g) delivers 0.09g of sugar and 0.15g of salt, while 2 tablespoons (30g) delivers 0.54g of sugar and 0.9g of salt. Adding multiple condiments to a single meal multiplies this further.

Sugar

Nando's Hot PERi-PERi Sauce contains 1.8g of sugar per 100g. 1 teaspoon (5g) delivers 0.09g of sugar. Sugar in condiments is all free sugar: unlike the naturally occurring sugars in whole fruit or plain dairy, there is no food matrix to slow absorption.

Salt

Nando's Hot PERi-PERi Sauce contains 3g of salt per 100g. 1 teaspoon (5g): 0.15g (3% of the adult daily limit of 6g); 1 tablespoon (15g): 0.45g (8% of the adult daily limit of 6g); 2 tablespoons (30g): 0.9g (15% of the adult daily limit of 6g).

At 3g of salt per 100g, this is one of the higher-salt condiments. The salt content is relevant because condiments are often added at table after cooking, meaning the salt they contribute is on top of whatever salt is already in the food.

Ingredients and ultra-processed food

Nando's Hot PERi-PERi Sauce is a commercially produced hot sauce. Its ingredients are: Vinegar, water, lemon puree (6%), onion puree (6%), salt, spices (African bird's eye chilli, cayenne pepper, paprika), green chilli, sunflower seed oil, garlic puree, stabilisers (xanthan gum, propylene glycol alginate), antioxidants (ascorbic acid, rosemary extract)..

Reading the ingredient list closely, it contains xanthan gum. Xanthan gum stabilises the texture and prevents separation during storage.

A home-made equivalent would typically require fewer ingredients. The processing aids are used to deliver a consistent flavour, texture and shelf life at scale that home preparation cannot match.

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Nutrition information from UK manufacturer labels and retailer databases. Per-portion values calculated proportionally. NHS/SACN guidelines used for daily limits. For guidance only, not medical advice.