Nando's · Sides
Garden SaladNando's calories & macros
A Nando's Garden Salad (Regular) has 42 calories (176 kJ), with 1.4 g protein, 2.0 g fat and 3.6 g carbs per serve. That is about 2% of the 8,700 kJ daily intake used on Australian food labels.
C3.3 g protein per 100 kcal - average protein density on Macro Menu's S to F scale
Open in the Macro Menu appAll Nando's items
Full nutrition (Regular)
| Per serve | Amount |
|---|---|
| Energy | 176 kJ (42 kcal) |
| Protein | 1.4 g |
| Fat, total | 2.0 g |
| - saturated | 0.2 g |
| Carbohydrate | 3.6 g |
| - sugars | 3.5 g |
| Sodium | 68 mg |
As published by Nando's.
Garden Salad sizes and options
| Option | kcal | kJ | Protein g | Fat g | Carbs g | Sat fat g | Sugars g | Sodium mg |
|---|---|---|---|---|---|---|---|---|
| Regular | 42 | 176 | 1.4 | 2.0 | 3.6 | 0.2 | 3.5 | 68 |
| Large | 62 | 259 | 2.1 | 3.0 | 5.2 | 0.3 | 5.1 | 102 |
Lowest: Regular at 42 kcal. Highest: Large at 62 kcal - a 20 kcal spread.
How it compares with other Nando's sides
Of the 15 sides on the Nando's menu, Garden Salad ranks 14th of 15 for protein and is the lowest in calories. The category average is 383 kcal, so this one is below average by 341 kcal.
| Item | kcal | kJ | Protein g | Fat g | Carbs g |
|---|---|---|---|---|---|
| Garden Salad (2 options) | 42 | 176 | 1.4 | 2.0 | 3.6 |
| Coleslaw (2 options) | 226 | 946 | 1.3 | 21.2 | 6.4 |
| Corn on the Cob (2 options) | 240 | 1,004 | 7.8 | 9.7 | 26.6 |
| Pita Bread | 259 | 1,084 | 9.3 | 1.0 | 50.8 |
Sorted by calories, showing the items either side of this one. See every Nando's sides item.
Quick answers
How many calories are in a Nando's Garden Salad?
Garden Salad at Nando's ranges from 42 to 62 calories depending on the option. The Regular is 42 kcal (176 kJ).
How much protein is in Nando's's Garden Salad?
1.4 g of protein in the Regular, which works out to 3.3 g per 100 kcal - rated C (average) for protein density on Macro Menu.
How many kJ is that?
176 kJ. Australian menus list kilojoules; divide by 4.184 to get calories. 176 kJ is roughly 2% of an 8,700 kJ day.
Is it a lower-calorie choice at Nando's?
Yes - it is the lowest-calorie of the 15 sides at Nando's. The next lightest is Coleslaw at 226 kcal, and the highest-protein is Grande Loaded Chips with 41.1 g.
Compare it with
The closest salads and bowls by calories, at the other chains and on this menu.
More Nando's sides
Coleslaw226 kcal · 1.3 g protein
Corn on the Cob240 kcal · 7.8 g protein
Pita Bread259 kcal · 9.3 g protein
Cheesy Garlic Mini Pita297 kcal · 8.9 g protein
Spicy Rice324 kcal · 7.1 g protein
Sweet Potato Chips325 kcal · 2.8 g proteinNando's full menuHighest protein at Nando'sLowest calorie at Nando'sOther restaurants
Source: Nando's Allergen & Nutritional Guide, re-verified against the API the Nando's app orders from (api.nandos.com.au), per serve as sold. Last checked against the live menu on 8 September 2026. Every source.