Sol Bowl: calories and sugar by portion and age

Nando's Sol Bowl, spicy rice with coleslaw, charred corn, salad leaves and pickled cucumber in a white bowl, nutrition and calories

Boone’s analysis puts Nando's Sol Bowl at 29% of an adult’s daily calories, 113% of the daily salt limit for a child aged 4 to 6 and 2.3 teaspoons of free sugar.

How many calories are in a Nando's Sol Bowl? It contains 583 kcal, 31.5g of fat (2.3g saturated), 15.2g of sugar and 3.4g of salt.

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Nutrition information

Nutrition information: Nando's Sol Bowl

Energy	583 kcal
Fat	31.5g
of which saturates	2.3g
Carbohydrate	63g
of which sugars	15.2g
Fibre	8.1g
Salt	3.4g
Protein	7.2g

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 Sol Bowl contains 583 kcal, which is 29% of the 2,000 kcal adult daily reference intake. It provides 31.5g of total fat, of which 2.3g is saturated, 15.2g of sugar, 8.1g of fibre, 3.4g of salt and 7.2g of protein.

The saturated fat content of 2.3g represents 12% of the adult daily guideline of 20g.

Sugar in Nando's Sol Bowl

Nando's Sol Bowl contains 9.2g of free sugar per standard serving (2.3 teaspoons). The total sugar figure Nando's publishes is 15.2g; the difference is Boone’s estimate of the sugar naturally present in the sweetcorn, cabbage, carrot and leafy greens and does not count towards the limits below. Moderate 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 Sol Bowl

Portion	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
Per portion	9.2g 31%	9.2g 31%	9.2g 31%	9.2g 38%	9.2g 48%

Teaspoons: 2.3 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 Sol Bowl

Nando's Sol Bowl contains 3.4g 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 Sol Bowl

Portion	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
Per portion	3.4g 57%	3.4g 57%	3.4g 57%	3.4g 68%	3.4g 113%

Calories in Nando's Sol Bowl

Nando's Sol Bowl contains 583 kcal per standard serving. Moderate calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Nando's Sol Bowl

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	583 kcal 29%	583 kcal 23%	583 kcal 30%	583 kcal 38%	583 kcal 45%

Saturated fat in Nando's Sol Bowl

Nando's Sol Bowl contains 2.3g of saturated fat per standard serving. Low 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 Sol Bowl

Portion	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
Per portion	2.3g 12%	2.3g 8%	2.3g 12%	2.3g 13%	2.3g 14%

Free sugar vs total sugar

Where the sugar comes from: Nando's Sol Bowl

Roughly 9.2g of the 15.2g counts as free sugar, or about 2.3 teaspoons. The rest is naturally present in the sweetcorn, cabbage, carrot and leafy greens. 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 Sol Bowl

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 Sol Bowl

Nando's does not publish the ingredients in a Nando's Sol Bowl, 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 Sol Bowl contains milk, eggs, mustard and sulphites.

Allergen information: Nando's Sol Bowl

Allergen	Status
Cereals containing gluten	Not present
Sesame	May contain traces
Soya	Not present
Milk	Contains
Eggs	Contains
Fish	Not present
Crustaceans	Not present
Celery	Not present
Mustard	Contains
Molluscs	Not present
Lupin	Not present
Peanuts	May contain traces
Tree nuts (almonds, walnuts, pistachios)	May contain traces
Sulphites	Contains

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 Sol Bowl?+

Boone calculates that a Nando's Sol Bowl contains 583 kcal, which is 29% of an adult’s 2,000 kcal daily reference intake and 45% of the daily intake for a child aged 4 to 6.

How much sugar is in a Nando's Sol Bowl?+

Nando's publishes a total sugar figure of 15.2g for a Nando's Sol Bowl, and Boone estimates that around 9.2g of that is free sugar, or about 2.3 teaspoons. The rest is naturally present in the sweetcorn, cabbage, carrot and leafy greens, which NHS daily sugar limits do not count.

How much saturated fat is in a Nando's Sol Bowl?+

A Nando's Sol Bowl contains 2.3g of saturated fat. Boone calculates this as 12% of the daily guideline for an adult woman and 8% for an adult man, because the guideline differs by sex: 20g and 30g.

How much salt is in a Nando's Sol Bowl?+

A Nando's Sol Bowl contains 3.4g of salt. Boone calculates that as 113% of the daily limit for a child aged 4 to 6 and 57% of an adult’s 6g limit.

Is a Nando's Sol Bowl 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.