Mediterranean Salad: calories and sugar by portion and age

Nando's Mediterranean Salad, mixed leaves with feta, semi-dried tomatoes, olives, cucumber and pickled red onion in a white bowl, nutrition and calories

Boone’s analysis puts Nando's Mediterranean Salad at 18% of an adult’s daily calories, 130% of the daily salt limit for a child aged 4 to 6 and 1.0 teaspoons of free sugar.

How many calories are in a Nando's Mediterranean Salad? It contains 350 kcal, 28.3g of fat (5.6g saturated), 12g of sugar and 3.9g of salt.

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Nutrition information

Nutrition information: Nando's Mediterranean Salad

Energy	350 kcal
Fat	28.3g
of which saturates	5.6g
Carbohydrate	15.8g
of which sugars	12g
Fibre	4.9g
Salt	3.9g
Protein	7g

Nutrition figures are Nando's UK published data for the dish on its own, before any spice, sides or extras. Boone converts them to the portion and age comparisons on this page.

Nando's Mediterranean Salad contains 350 kcal, which is 18% of the 2,000 kcal adult daily reference intake. It provides 28.3g of total fat, of which 5.6g is saturated, 12g of sugar, 4.9g of fibre, 3.9g of salt and 7g of protein.

The saturated fat content of 5.6g represents 28% of the adult daily guideline of 20g.

Sugar in Nando's Mediterranean Salad

Nando's Mediterranean Salad contains 4g of free sugar per standard serving (1.0 teaspoons). The total sugar figure Nando's publishes is 12g; the difference is Boone’s estimate of the sugar naturally present in the tomatoes, cucumber, leaves and feta (lactose) and does not count towards the limits below. Low sugar

The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit.

Free sugar by portion: Nando's Mediterranean Salad

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
Per portion	4g 13%	4g 13%	4g 13%	4g 17%	4g 21%

Teaspoons: 1.0 tsp

Boone calculates these percentages from Nando's UK published nutrition data against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under. For guidance only.

Salt in Nando's Mediterranean Salad

Nando's Mediterranean Salad contains 3.9g of salt per standard serving. High salt

Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.

Salt by portion: Nando's Mediterranean Salad

Portion	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
Per portion	3.9g 65%	3.9g 65%	3.9g 65%	3.9g 78%	3.9g 130%

Calories in Nando's Mediterranean Salad

Nando's Mediterranean Salad contains 350 kcal per standard serving. Moderate calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Nando's Mediterranean Salad

Portion	Adult (female) 2000 kcal	Adult (male) 2500 kcal	Age 11 to 17 1936 kcal	Age 7 to 10 1553 kcal	Age 4 to 6 1291 kcal
Per portion	350 kcal 18%	350 kcal 14%	350 kcal 18%	350 kcal 23%	350 kcal 27%

Saturated fat in Nando's Mediterranean Salad

Nando's Mediterranean Salad contains 5.6g of saturated fat per standard serving. Moderate saturated fat

The saturated fat guideline is 20g a day for women and 30g for men, and lower for children.

Saturated fat by portion: Nando's Mediterranean Salad

Portion	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
Per portion	5.6g 28%	5.6g 19%	5.6g 28%	5.6g 31%	5.6g 35%

Free sugar vs total sugar

Where the sugar comes from: Nando's Mediterranean Salad

Roughly 4g of the 12g counts as free sugar, or about 1.0 teaspoons. The rest is naturally present in the tomatoes, cucumber, leaves and feta (lactose). Nando's does not publish the split, so the free figure is Boone’s estimate from the listed components and is deliberately rounded so it is not understated.

NHS daily free sugar limits: 30g for adults and children 11+, 24g age 7 to 10, 19g age 4 to 6.

Ultra-processed food: what is really in it

Processing: Nando's Mediterranean Salad

Boone cannot classify this item, because Nando’s chooses not to publish an ingredient list for it.

NOVA classification is read from an ingredient list. Without one there is no way to count additives, separate raw ingredients from manufactured ones, or say whether an item is ultra-processed. Boone does not estimate a NOVA group, because a guess presented as a classification would be worse than saying nothing.

Ingredients

Nando’s chooses not to publish an ingredient list

Ingredients: Nando's Mediterranean Salad

Nando's does not publish the ingredients in a Nando's Mediterranean Salad, and it is under no legal obligation to do so.

Food made to order in a restaurant counts as non-prepacked under UK food law. The legal requirement is to declare the 14 major allergens, and for large businesses in England to show calories at the point of choice. A full ingredient list is voluntary. Some chains publish one anyway. Nando’s does not.

This means no page on this site can tell you how many ingredients are in this item, how many of them are manufactured substances, or whether it is ultra-processed. Boone will not estimate any of it. That absence is Nando’s decision, not an omission on our part.

Nando’s is not unusual in this. UK law lets any chain serving food made to order skip ingredient labelling entirely, and the chains that publish do so by choice.

Allergen information for this item is published by Nando’s and is shown below. Recipes change, so always check in restaurant before ordering if you have an allergy.

Allergens at a glance

Nando's Mediterranean Salad contains milk.

Allergen information: Nando's Mediterranean Salad

Allergen	Status
Cereals containing gluten	Not present
Sesame	Not present
Soya	Not present
Milk	Contains
Eggs	Not present
Fish	Not present
Crustaceans	Not present
Celery	Not present
Mustard	Not present
Molluscs	Not present
Lupin	Not present
Peanuts	Not present
Tree nuts	Not present
Sulphites	Not present

Contains = declared as an ingredient. May contain traces = Nando’s lists the allergen as a possible cross contamination at the manufacturing site. Nando’s prepares food to order in a busy kitchen where allergens are present and equipment is shared, so no item can be guaranteed allergen free. Allergens shown are for the dish on its own, before any spice, sides or extras.

Frequently asked questions

How many calories are in a Nando's Mediterranean Salad?+

Boone calculates that a Nando's Mediterranean Salad contains 350 kcal, which is 18% of an adult’s 2,000 kcal daily reference intake and 27% of the daily intake for a child aged 4 to 6.

How much sugar is in a Nando's Mediterranean Salad?+

Nando's publishes a total sugar figure of 12g for a Nando's Mediterranean Salad, and Boone estimates that around 4g of that is free sugar, or about 1.0 teaspoons. The rest is naturally present in the tomatoes, cucumber, leaves and feta (lactose), which NHS daily sugar limits do not count.

How much saturated fat is in a Nando's Mediterranean Salad?+

A Nando's Mediterranean Salad contains 5.6g of saturated fat. Boone calculates this as 28% of the daily guideline for an adult woman and 19% for an adult man, because the guideline differs by sex: 20g and 30g.

How much salt is in a Nando's Mediterranean Salad?+

A Nando's Mediterranean Salad contains 3.9g of salt. Boone calculates that as 130% of the daily limit for a child aged 4 to 6 and 65% of an adult’s 6g limit.

Is a Nando's Mediterranean Salad ultra-processed?+

Nando’s does not publish ingredient lists for food made to order, and UK law does not require it to, so Boone cannot assign a NOVA group to this item.