If you’re a fan of spicy food, chances are you’ve heard of Nando’s Peri Peri Sauce. This popular condiment is known for its fiery kick and is often used to add flavor to chicken, sandwiches, and wraps.
But with so many sauces on the market, it’s important to ask the question: is Nando’s Peri Peri Sauce actually healthy?
In this article, we’ll take a closer look at the ingredients and nutritional value of this sauce to determine whether it’s a good choice for your diet.
So sit back, grab a glass of water (you might need it!), and let’s dive in.
Is Nando’s Peri Peri Sauce Healthy?
Nando’s Peri Peri Sauce is made with a blend of vinegar, chili peppers, lemon juice, garlic, and salt. These ingredients are all healthy in moderation and can provide a range of health benefits.
For example, chili peppers are known to boost metabolism and promote weight loss, while garlic has been shown to have anti-inflammatory properties and may help lower cholesterol levels.
However, it’s important to note that Nando’s Peri Peri Sauce is also high in sodium, which can be a concern for those with high blood pressure or other health conditions. Additionally, the sauce is often used as a condiment for high-calorie foods like fried chicken or sandwiches, which can contribute to an unhealthy diet if consumed in excess.
What Is Nando’s Peri Peri Sauce?
Nando’s Peri Peri Sauce is a signature sauce made with a unique blend of African Bird’s Eye Chili, salt, garlic, lemon, onion, oil, and vinegar. This sauce is used to marinate chicken for 24 hours before it is served at Nando’s restaurants around the world.
The sauce is available in different varieties, including medium, garlic, extra hot XX, and lemon & herb. All of these sauces are made with non-GMO and gluten-free ingredients and contain no added MSG, artificial preservatives, colors, or flavors.
One of the key ingredients in Nando’s Peri Peri Sauce is the African Bird’s Eye Chili, also known as PERi-PERi. This chili pepper is known for its spicy flavor and has been shown to have various health benefits. It can help boost metabolism, promote weight loss, and even have antibacterial properties.
Nando’s Peri Peri Sauce is also made with fresh garlic, which has been shown to have anti-inflammatory properties and may help lower cholesterol levels. Additionally, the sauce contains lemon juice, which is a good source of vitamin C and can help support a healthy immune system.
Ingredients In Nando’s Peri Peri Sauce
Nando’s Peri Peri Sauce is made with a combination of flavorful ingredients that come together to create its unique taste. The sauce contains vinegar, water, lemon purée, onion purée, salt, spices such as African Bird’s Eye Chilli, cayenne pepper, and paprika, green chilli, sunflower seed oil, garlic purée, stabilizers such as xanthan gum and propylene glycol alginate, and antioxidants like ascorbic acid and rosemary extract.
The key ingredient in Nando’s Peri Peri Sauce is the African Bird’s Eye Chilli, also known as PERi-PERi chilli pepper. This pepper is mixed with garlic, fresh lemons, and other tasty ingredients to create the bastes for Nando’s range of flavors and heat. The sauce also contains onion purée and garlic purée which not only add to its flavor but also provide health benefits such as anti-inflammatory properties.
The use of spices such as cayenne pepper and paprika in the sauce not only add to its taste but also provide health benefits such as aiding digestion and boosting metabolism. The addition of sunflower seed oil provides healthy fats that can help lower cholesterol levels.
However, it’s important to note that the sauce contains stabilizers like xanthan gum and propylene glycol alginate which may not be suitable for some individuals with certain dietary restrictions. Additionally, the high sodium content in the sauce can be a concern for those with high blood pressure or other health conditions.
Nutritional Value Of Nando’s Peri Peri Sauce
According to the label on the glass bottle of Nando’s Peri Peri Sauce, one serving size is 1 teaspoon (5g) and there are 52 servings per container. Each serving contains 10 calories, 0g of total fat, 0g of saturated fat, 0g of total saturated fat, 240mg of sodium, 10% of the daily value (DV) for total sodium, 2g of total carbs, and 0g of protein.
The % Daily Value (DV) listed on the label is based on a daily diet of 2000 calories. This means that one serving of Nando’s Peri Peri Sauce provides 10% of the daily recommended intake for sodium. While this may not seem like a lot, it’s important to keep in mind that many people consume more than one serving at a time.
Health Benefits And Risks Of Nando’s Peri Peri Sauce
Nando’s Peri Peri Sauce contains capsaicin, which is a compound found in chili peppers that has anti-inflammatory properties. Capsaicin has also been shown to boost metabolism and promote weight loss, making it a potentially beneficial ingredient in the sauce.
Garlic, another ingredient in Nando’s Peri Peri Sauce, has been linked to reducing inflammation and lowering cholesterol levels. Vinegar, lemon juice, and salt are also healthy ingredients in moderation.
However, one major concern with Nando’s Peri Peri Sauce is its high sodium content. Excessive sodium intake can lead to high blood pressure and other health problems. Additionally, the sauce is often used as a condiment for high-calorie foods like fried chicken or sandwiches, which can contribute to an unhealthy diet if consumed in excess.
How To Incorporate Nando’s Peri Peri Sauce Into Your Diet
If you’re looking to incorporate Nando’s Peri Peri Sauce into your diet, there are several ways to do so without sacrificing your health goals.
One easy way to enjoy the sauce is by marinating chicken in it for half a day or overnight. This allows the flavor to infuse into the meat without adding any extra calories or unhealthy ingredients.
Another option is to use the sauce as a salad dressing or mix it with hummus for a spicy dip. You can also add it to coleslaw or stir-fry for an extra kick of flavor.
If you’re looking for a healthier alternative to traditional condiments like mayonnaise, consider using Nando’s Peri Peri Sauce as a spread on sandwiches or subs. It adds a bold flavor without the added calories and unhealthy fats.
Finally, try using Nando’s Peri Peri Sauce as a marinade for grilled vegetables or pineapple chunks for a satisfying main dish. Serve it over lemon coconut rice for an added boost of flavor and nutrition.
Alternatives To Nando’s Peri Peri Sauce.
If you’re looking for a healthier alternative to Nando’s Peri Peri Sauce, there are a few options available. One option is to make your own homemade peri peri sauce using fresh ingredients like chili peppers, garlic, and lemon juice. This allows you to control the amount of sodium and other additives in the sauce.
Another alternative is to try other hot sauces that are lower in sodium and calories. For example, buffalo sauce, tabasco sauce, or even sriracha or harissa paste can be used as a substitute for peri peri sauce. These sauces can add flavor and spice to your meals without the added sodium.
You could also try making your own spice mix using cayenne pepper powder and other herbs and spices like parsley and basil. This will give you a similar flavor profile to peri peri seasoning without the high sodium content.
Ultimately, it’s important to remember that moderation is key when it comes to any condiment or sauce. While Nando’s Peri Peri Sauce can be enjoyed in moderation as part of a healthy diet, it’s important to be mindful of the amount of sodium and calories you’re consuming. By exploring different alternatives and making your own sauces at home, you can enjoy the flavor of peri peri without compromising your health.
