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Nando's Medium PERi-PERi Sauce: calories, sugar, salt and nutrition
How much salt is in Nando's Medium PERi-PERi Sauce? A tablespoon (15g) delivers 0.43g of salt, 7% 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.
Nutrition by portion size: Nando's Medium PERi-PERi Sauce
Portion
Calories
Sugar
Salt
Sat fat
1 teaspoon (5g)
3 kcal
0.1g
0.14g
0.02g
1 tablespoon (15g)
8 kcal
0.3g
0.43g
0.05g
2 tablespoons (30g)
17 kcal
0.6g
0.86g
0.09g
Sugar highlighted in amber above 20% of adult daily limit, red above 75%. Salt highlighted in amber above 38% of adult daily limit (2.3g per day), red above 75%.
Nando's Medium PERi-PERi Sauce contains 55 kcal, 3g of fat (0.3g saturated), 6g of carbohydrate (2g sugar), 0.5g of protein and 2.85g of salt per 100g. A standard hot sauce portion — 1 teaspoon (5g) — delivers 3 kcal, 0.1g of sugar and 0.14g of salt.
Nando's Medium is the classic Nando's heat level and the UK's best-selling PERi-PERi sauce. It is the first in the range to list vinegar as the primary ingredient rather than water. At 2.85g of salt per 100g, two tablespoons (30g) deliver 0.855g of salt. Gluten-free and vegan.
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 0.1g of sugar and 0.14g of salt, while 2 tablespoons (30g) delivers 0.6g of sugar and 0.86g of salt. Adding multiple condiments to a single meal multiplies this further.
Sugar
Nando's Medium PERi-PERi Sauce contains 2g of sugar per 100g. 1 teaspoon (5g) delivers 0.1g 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 Medium PERi-PERi Sauce contains 2.85g of salt per 100g. 1 teaspoon (5g): 0.14g (2% of the adult daily limit of 6g); 1 tablespoon (15g): 0.43g (7% of the adult daily limit of 6g); 2 tablespoons (30g): 0.86g (14% of the adult daily limit of 6g).
At 2.85g 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 Medium 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), serrano chilli, sunflower seed oil, garlic puree, stabilisers (xanthan gum, propylene glycol alginate), antioxidant (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.
Nando's Medium PERi-PERi Sauce falls into NOVA group 4, ultra-processed food. It contains xanthan gum, used to create a consistent product at industrial scale. Most commercially produced condiments, including those made primarily from natural ingredients like tomatoes or peppers, are classified as ultra-processed due to the additives and processing aids used in production.
Allergens
Allergen information: Nando's Medium PERi-PERi Sauce
Wheat
Not present
Rye
Not present
Barley
Not present
Oats
Not present
Sesame
Not present
Soya
Not present
Milk
Not present
Eggs
Not present
Fish
Not present
Crustaceans
Not present
Celery
Not present
Mustard
Not present
Molluscs
Not present
Lupin
Not present
Frequently asked questions
Nando's Medium PERi-PERi Sauce contains 2g of sugar per 100g. 1 teaspoon (5g): 0.1g of sugar; 1 tablespoon (15g): 0.3g of sugar; 2 tablespoons (30g): 0.6g of sugar. All sugar in condiments is free sugar and counts towards the NHS daily free sugar limit (30g for adults, 24g for children aged 7 to 10, 19g for children aged 4 to 6).
Nando's Medium PERi-PERi Sauce contains 2.85g of salt per 100g. 1 teaspoon (5g): 0.14g of salt (2% of the adult daily limit); 1 tablespoon (15g): 0.43g of salt (7% of the adult daily limit); 2 tablespoons (30g): 0.86g of salt (14% of the adult daily limit). The adult daily salt limit is 6g; for children aged 7 to 10 it is 5g, and for children aged 4 to 6 it is 3g.
Yes, Nando's Medium PERi-PERi Sauce is classified as NOVA group 4, ultra-processed food. It contains xanthan gum. This applies to almost all commercially produced condiments, regardless of how natural their core ingredients are.
Nando's Medium PERi-PERi Sauce does not contain any of the 14 major UK allergens in its standard recipe.
At 2g per 100g, Nando's Medium PERi-PERi Sauce sits in the mid-range for sugar content among condiments. Ketchup contains 23.7g per 100g; mustard typically contains 2 to 5g per 100g.
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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.
