Mediterranean Salad
The Nando’s Mediterranean Salad is one of the freshest and most colourful dishes on the menu. It’s light, vibrant and packed with flavour, combining feta, olives, sweet tomatoes and crisp greens. You can enjoy it as a plant-friendly meal or upgrade it with chicken, PERi-Plant or the Beanie Patty for extra protein.
Nutrition
| Calories | 350 kcal |
| Protein | 6.3g |
| Carbohydrates | 14.5g |
| Sugars | 13.6g |
| Fat | 28.1g |
| Saturated fat | 5.7g |
| Fibre | 3.6g |
| Salt | 3.9g |
Values shown per portion where available.
What's good about this meal
Watch-outs
Healthier Eats Score
The Healthier Score is a nutrition-based comparison score that ranks restaurant meals using published per-portion nutrition data: calories, protein, fibre, sugar, salt and saturated fat.
It does not assess ingredient quality, processing level, additives, cooking method, allergens or whether a meal is suitable for a specific diet.
Around 65% of the adult daily maximum. UK guidance says adults should have no more than 6g of salt per day. This product contains around 65% of that amount.
This meal contains 3.9g salt, around 65% of the adult daily maximum. This is above the UK high-salt per-portion threshold, but it does not reduce the final score because the raw score (47.8) is already at or below the salt cap of 75.
How this score is calculated
Each nutrient gets a 0-100 sub-score. Sub-scores are combined into a weighted average (the raw score). If a serving-level watch-out applies, the final score is capped.
Each nutrient value is mapped onto a scoring curve. Where a value sits between two anchor points, the score is interpolated linearly.
| 200kcal | → | 45 |
| 400kcal | → | 85 |
| 550kcal | → | 100 |
| 650kcal | → | 85 |
| 750kcal | → | 60 |
| 900kcal | → | 30 |
| 1100kcal | → | 10 |
350 kcal sits between 200 kcal and 400 kcal. The score is interpolated between 45 and 85, giving a calorie sub-score of 75.
Protein is scored using both total grams and the share of calories from protein. The gram score contributes 60% and the protein-energy score contributes 40%.
| 0g | → | 0 |
| 15g | → | 60 |
| 30g | → | 100 |
| 0g | → | 10 |
| 2g | → | 35 |
| 4g | → | 60 |
| 6g | → | 85 |
| 8g | → | 100 |
3.6g sits between 2g and 4g. The score is interpolated between 35 and 60, giving a fibre sub-score of 55.
| 5g | → | 100 |
| 10g | → | 80 |
| 15g | → | 55 |
| 25g | → | 25 |
| 50g | → | 0 |
Lower sugar scores better. 13.6g sits between 10g and 15g. The score is interpolated between 80 and 55, giving a sugar sub-score of 62.
| 1.5g | → | 100 |
| 2g | → | 80 |
| 2.4g | → | 60 |
| 3g | → | 40 |
| 4g | → | 15 |
| 6g | → | 0 |
Lower salt scores better. 3.9g sits between 3g and 4g. The score is interpolated between 40 and 15, giving a salt sub-score of 17.5.
Salt caps are separate from the salt sub-score. The sub-score contributes to the weighted average. A cap only limits the final score if salt is high enough and the raw score is above the cap.
| 3g | → | 100 |
| 5g | → | 75 |
| 7g | → | 40 |
| 10g | → | 15 |
| 20g | → | 0 |
Lower saturated fat scores better. 5.7g sits between 5g and 7g. The score is interpolated between 75 and 40, giving a saturated fat sub-score of 62.8.
- Calories: 350 kcal → between 200 and 400 kcal → 75/100
- Protein: 6.3g → blended grams + energy → 29.5/100
- Fibre: 3.6g → between 2 and 4g → 55/100
- Sugar: 13.6g → between 10 and 15g → 62/100
- Salt: 3.9g → between 3 and 4g → 17.5/100
- Saturated fat: 5.7g → between 5 and 7g → 62.8/100
Contribution = Sub-score x Weight. The raw score is the total contribution divided by the total weight (95).
| Nutrient | Sub-score | Weight | Contribution |
|---|---|---|---|
| Calories | 75 | 15 | 1,125.0 |
| Protein | 29.5 | 20 | 590.0 |
| Fibre | 55 | 15 | 825.0 |
| Sugar | 62 | 12 | 744.0 |
| Salt | 17.5 | 18 | 315.0 |
| Saturated fat | 62.8 | 15 | 942.0 |
| Total | 95 | 4,541.0 |
Raw score = 4,541.0 / 95 = 47.8. After rounding, the final Healthier Score is 48/100.
UK adults are advised to have no more than 6g salt per day. UK front-of-pack guidance treats more than 1.8g salt per portion as high for food portions over 100g. Healthier Eats uses these serving-level thresholds to decide when salt should limit the maximum score.
This is a nutrition-based comparison score for ranking restaurant meals against similar products. It is not a medical rating, ingredient-quality score or dietary advice. Always verify nutrition, ingredients and allergens with the restaurant before ordering.
What this score does not include
The Healthier Score is based on published nutrition values only. It does not currently assess ingredient quality, processing level, additives, cooking method, allergens or personal dietary suitability.
For example, two meals may have similar nutrition scores but differ in ingredients, processing or cooking method. Always check the restaurant's latest nutrition, ingredients and allergen information before ordering.
Allergens and dietary notes
Allergen information is for comparison only. Always check the official restaurant source before ordering.
