Sol Bowl
Price variesset by each branch, so check the Nando's app
583 kcal
7.2g protein
Updated 12 September 2026
Sol Bowl at Nando's carries 583 kcal and 7.2g of protein. Updated 12 September 2026.
Our legendary Spicy Rice with Coleslaw, Charred Corn, Herby Pickles and leafy greens. Make it yours and add 3 Wings, Pulled Chicken, 3 Halloumi Sticks or PERi-Plant Strips. Available weekdays from 10am-3pm.
Nando's publishes no price for this item that we can verify, and its restaurants price independently of each other, so the figure you pay is set at your own branch. We leave the price blank rather than print a national average nobody charges.
Allergens Nando's declares
Shared kitchens mean cross-contamination is possible. Ask in the restaurant if an allergy is severe.
Nutrition Information
Per portion, as served
As published by Nando's · 2429 kJ
| Nutrient | Amount | % RI (calculated) |
|---|---|---|
| Energy | 583 kcal | 29% |
| Fat | 31.5g | 45% |
| of which saturates | 2.3g | 12% |
| of which sugars | 15.2g | 17% |
| Fibre | 8.1g | — |
| Protein | 7.2g | 14% |
| Salt | 3.4g | 57% |
% RI is our calculation against the UK reference intake for an average adult: 2,000 kcal, 70g fat, 20g saturates, 260g carbohydrate, 90g sugars, 50g protein and 6g salt. Nando's publishes the amounts, not these percentages.
Calories by choice
Nando's publishes a separate figure for each option on this item. These are the choices as listed, not additions to the total above unless the option replaces part of it.
| Choice | Option group | Calories |
|---|---|---|
| With 3 Chicken Wings | Choose your meal | 819 kcal |
| With Pulled Chicken | Choose your meal | 792 kcal |
| With Halloumi Sticks | Choose your meal | 583 kcal |
| With new PERi-Plant Fillet | Choose your meal | 683 kcal |
Everything You Need to Know About Nando's Sol Bowl
How to order Sol Bowl at Nando's
You can order Sol Bowl at the counter, at a Nando's kiosk, or in the Nando's app for collection or delivery. Before it goes in the basket you choose the meal. It is filed under The Lunch Fix. Availability is set per branch, so a smaller site may not carry it at all.
Nando's Sol Bowl price in 2026
There is no verified Nando's Sol Bowl price for 2026. Nando's prices per branch and publishes no national list for it, so the accurate figure is the one your own branch shows in 2026. Any site quoting a single exact national price for this item is guessing, and we would rather show the gap.
Salt worth knowing about
At 3.4g of salt it accounts for 57% of the 6g daily maximum the NHS recommends for adults, a large part of a day in one item. Salt in restaurant food is fixed in the recipe, so the only control you have is what else goes alongside it.
What 583 kcal means here
583 kcal is a little above the The Lunch Fix average. That is a full meal's worth on its own, before anything else goes on the tray. The 2,000 kcal figure printed on UK menus is a reference intake for an average adult, not a target, and it is the number these percentages are worked against.
The options change the numbers
The choices attached to this item run from With Halloumi Sticks at 583 kcal to With 3 Chicken Wings at 819 kcal, a spread of 236 kcal. The low end of that range is the biggest change available on this order.
A lighter choice in the same section
Hearty Bowl sits in the same part of the menu at 432 kcal, which is 151 fewer than this. That swap is the single biggest change available inside this section, and it needs no substitution or special request at the counter.
Pro Tips for Ordering Sol Bowl
Dressing is the variable
The dressing is where most of the energy in a salad sits, and it is normally listed as its own line rather than inside the salad figure. Ask for it on the side and you keep the control. The difference is larger than most people expect.
Allergens declared
Nando's declares 7 of the 14 allergens UK law requires to be listed for this item: eggs, milk, mustard, tree nuts, peanuts, sesame and sulphites (sulphur dioxide). A declaration covers the recipe and not the kitchen, and every one of these chains prepares food in shared fryers and on shared surfaces. For a severe allergy the only reliable check is asking staff on the day.
Finding it near you
We list 488 Nando's branches across 4 of the four UK nations, with the London W postcode area holding the most at 17. Menus vary by site, so a listing here is national rather than a promise about your nearest one. The Nando's app confirms it in seconds.
Frequently Asked Questions About Nando's Sol Bowl
How much is Sol Bowl at Nando's?
How many calories are in Sol Bowl?
What is a lighter alternative to Sol Bowl?
Is Sol Bowl a good source of protein?
What allergens does Nando's declare in Sol Bowl?
Do the options change the calories?
How much salt is in Sol Bowl?
Is Sol Bowl available at every Nando's in the UK?
More Nando's Menu Items
The Big Caesar
Chilled pulled chicken, crunchy Cos lettuce, garlic croutons and tangy pink pickled onions, chopped and tossed in our Caesar dressing for the perfect bite. Made fresh and finished with your favourite PERi-PERi sauce.
Hearty Bowl
Hearty Grains with Rainbow Slaw, Charred Corn, Herby Pickles and leafy greens. Make it yours and add 3 Wings, Pulled Chicken, 3 Halloumi Sticks or PERi-Plant Strips. Available weekdays from 10am-3pm.
Chicken Chorizo
Grilled chicken chorizo, spiced with smoked paprika and garlic, then drizzled with PERi-Honey. No pork. Not a sausage.
Dare to share
Choose any three starters.
Halloumi Sticks & Chilli Jam
Five chunky sticks of grilled halloumi with our chilli jam for dipping.
Halloumi Sticks & PERi-Honey
Five chunky sticks of grilled halloumi with PERi-Honey for dipping.
Houmous with PERi-PERi Drizzle
Served with warm pitta triangles.
Sweet Potato Wedges
Served with our Garlic PERinaise. 10p from every plate goes towards fighting malaria in our homeland Southern Africa.
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About Nando's - Casual Dining Restaurant
Nando's trades as a casual dining chain in the UK, and we list 488 of its branches. We track 183 of its menu items across 18 sections, recheck them on a rolling schedule, and name the source of every figure. UK Menu Prices has no connection to Nando's and earns nothing from your order.
