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5 Phantom Wings
5 Phantom Wings at Nando's (UK) has 497 kcal per stated portion, with 55.1 g protein and 26.3 g fat.
| Per portion | Per 100 g | |
|---|---|---|
| Energy | 497 kcal | — |
| Protein | 55.1 g | — |
| Carbohydrate | 9.7 g | — |
| of which sugars | 6.4 g | — |
| Fat | 26.3 g | — |
| of which saturates | 5.3 g | — |
| Fibre | 2.9 g | — |
| Salt | 5.90 g | — |
What that costs in movement
At 75 kg, this item is roughly 88 minutes of brisk walking or 46 minutes of easy running. That is an energy comparison and nothing more: eating less and moving more are not interchangeable, and neither figure accounts for what your body would have burned anyway.
Against a 2 000 kcal day it is about 25% of the day's energy.
The salt in it is about 98% of the 6 g adult daily reference intake.
These are the chain's own published averages for its market. What lands on your tray varies with the branch, the build and the day.
Source: Nando's (UK) published nutrition · checked 2026-10-24
Similar items on this menu
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496 kcal per portion
Tombstone Chips
498 kcal per portion
PERi-Salted Chips (Regular)
498 kcal per portion
PERi-Mac & Cheese
494 kcal per portion
Spicy Rice (Large)
492 kcal per portion
Grilled Chicken Pitta
508 kcal per portion
All Nando's (UK) items · All chains · Estimate any menu
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