Nando’s Rainbow Slaw Calories, Ingredients, Taste, Pairings & Reviews 2025
Ever tried something light, crunchy, and that makes your PERi-PERi chicken taste even better? That’s exactly what Nando’s Rainbow Slaw does. It’s a mix of fresh veggies, a tangy dressing, and a sprinkle of seeds that add a little crunch to every bite.
A Regular serving costs around £4.25, while the Large, made for sharing, is about £7.25 with roughly 130–260 kcal per portion. It’s made from shredded cabbage, carrots, and spring onions tossed in a yogurt-based dressing with seeds on top. The slaw is vegetarian-friendly, though not vegan, and may contain egg and mustard allergens depending on the region.
This guide explores its ingredients, calories, allergens, price, and real customer reviews, plus how it compares with other fresh sides on the Nando’s Menu UK. You’ll also find a few smart tips on pairing it perfectly with your PERi-PERi meal.
If you’ve ever tried Nando’s Coleslaw, you’ll notice the Rainbow Slaw feels fresher and a bit lighter. Personally, I love how it balances the heat of PERi-PERi chicken without feeling heavy.
What Exactly Is Nando’s Rainbow Slaw?
(And Why It’s Not Your Usual Coleslaw)
Nando’s Rainbow Slaw bowl is a fresh, crunchy vegetarian side. It combines shredded cabbage, carrots, and spring onions.
The dressing is lightly tangy and yogurt-based, keeping it low-calorie yet flavorful. A sprinkle of seeds adds texture and a subtle nutty taste.
Unlike classic coleslaw, this side is lighter, less creamy, and more vibrant. The vegetables stay crisp, giving a refreshing contrast to spicy mains.
It’s available on the Menu in Regular and Large sizes. The Regular is for one person, while the Large is perfect for sharing.
Visually, the slaw is bright and colorful, making it a photogenic side alongside chicken, wraps, or vegetarian mains.
Pair it with PERi-PERi chicken or plant-based mains to balance spice with freshness. It’s ideal for those watching calories without missing flavour.
Officially, it’s described as a “fresh, crunchy salad of vegetables with a tangy dressing, lightly sprinkled with seeds”. Its lively mix of colours and flavours pays homage to Nando’s Origin and the brand’s love for freshness.
Nando’s Rainbow Slaw Ingredients
The Colours Behind the Crunch!
Ingredient | Description / Notes |
|---|---|
Red Cabbage | Shredded, adds crunch and vibrant colour |
White Cabbage | Shredded, mild flavour, balances sweetness |
Carrots | Grated, adds natural sweetness and texture |
Peppers | Thinly sliced, adds colour and slight tang |
Spring Onions | Chopped, mild oniony flavour |
Dressing | Low-fat yogurt or mayonnaise, lemon juice, PERi-PERi hint |
Seeds | Sunflower and pumpkin seeds for crunch and nutrients |
The dressing is light and tangy, using low-fat yoghurt or mayonnaise, lemon juice, and a hint of PERi-PERi flavour. It adds taste without heaviness.
A sprinkle of sunflower and pumpkin seeds gives extra crunch and a subtle nutty flavour. These seeds also boost the side’s nutrient content.
Did you know? This slaw is rich in vitamin A, fibre, and antioxidants, making it one of the healthier Nando’s sides available.
Pro tip: Combining the crunchy vegetables with seeds provides textural contrast and a satisfying bite. It’s a nutrient-rich salad perfect for pairing with spicy mains.
Nando’s Rainbow Slaw Price and Portion
The Rainbow Slaw is one of those sides that feels light yet fills the plate beautifully.
It’s available in two sizes, Regular and Large, so you can order based on your appetite or company.
Size | Average Price | Calories | Ideal For |
|---|---|---|---|
Regular | £4.25 | 132 kcal | Solo diners, light sides |
Large | £7.25 | 263 kcal | Sharing, group meals |
When compared to other Nando’s sides, Rainbow Slaw offers impressive calorie value.
It delivers more nutrients for fewer calories than Macho Peas or Spicy Rice, making it a smart side for calorie-conscious eaters. Its crunchy texture and bright flavour also balance the richness of PERi-PERi chicken.
If you calculate price per calorie, it’s among the most balanced sides on the Menu, flavour, texture, and nutrition combined.
Is Nando’s Rainbow Slaw Worth It?
Yes, especially for those who prefer something clean and refreshing.
It’s cheaper than Nando’s Garlic Bread and lighter than the creamy Nando’s Coleslaw, making it ideal for everyday orders.
Even compared with other restaurants, Rainbow Slaw stands out:
Brand | Side Dish | Price | Calories | Verdict |
|---|---|---|---|---|
Nando’s | Rainbow Slaw (Regular) | £4.25 | 132 kcal | Best for light, healthy crunch |
KFC | Coleslaw (Regular) | £3.99 | 240 kcal | Creamier, heavier option |
McDonald’s | Side Salad | £2.49 | 23 kcal | Very light but less flavour |
Pret A Manger | Slaw Box | £4.75 | 180 kcal | Fresh but higher in fat |
For anyone balancing flavour and freshness, Nando’s Rainbow Slaw easily wins the value race. It brings colour, crunch, and nutrients to every meal without overloading your wallet or your calories.
Nando’s Rainbow Slaw Calories & Nutrition Facts
Here’s a clear look at what’s inside your colourful Nando’s side.
Nutrition Info | Regular | Large |
|---|---|---|
Energy (kcal) | 132 | 263 |
Energy (kJ) | 549 | 1097 |
Fat (g) | 11.6 | 23.1 |
Of which saturates (g) | 1.4 | 2.8 |
Carbohydrates (g) | 7.4 | 14.8 |
Of which sugars (g) | 4.2 | 8.3 |
Fibre (g) | 0.5 | 0.9 |
Protein (g) | 1.8 | 3.6 |
Salt (g) | 0.5 | 0.9 |
A regular serving of Nando’s Rainbow Slaw gives you just 132 calories, while the large portion doubles that to 263 calories.
The fat content mainly comes from the yoghurt-based dressing, which is far lighter than mayonnaise. Carbs and sugars stay modest, making it a great fit for balanced diets or those cutting down on creamy sides.
Most of its energy comes from healthy fats and natural sugars in the vegetables. The fibre and seed mix supports digestion and adds crunch without heaviness.
Pairing it with grilled chicken or a plant-based burger makes a well-rounded meal, light, satisfying, and full of texture.
Is Nando’s Rainbow Slaw Really Healthy?
Yes! It’s one of the healthiest sides on the side Menu.
Compared with Nando’s Coleslaw or Macho Peas, it contains less fat and fewer calories per serving. The yogurt dressing adds probiotics, and the raw vegetables provide vitamins, antioxidants, and fibre.
If you’re tracking calories, this is a smart, low-guilt side. It gives freshness and crunch without adding too many carbs or fats. Perfect for light eaters, gym-goers, or anyone wanting a clean, nutrient-rich addition to their PERi-PERi meal.
Nando’s Rainbow Slaw Taste Profile
Nando’s Rainbow Slaw isn’t your usual salad side; it’s a mix of colour, crunch, and cool freshness in every bite. The red and white cabbage stay crisp, while the carrots add gentle sweetness.
The tangy yoghurt dressing ties everything together with a smooth, zesty flavour.
Each forkful feels light yet satisfying, especially with the sunflower and pumpkin seeds that add a nutty texture. The mix stays fresh even when paired with warm dishes, a small but important detail that regular diners love.
It shines most when served beside PERi PERi chicken, toning down the spice without dulling flavour. Vegetarians also rate it highly as a refreshing side to wraps or grilled mains.
💬 From Real Diners:
“The Rainbow Slaw tastes lighter than coleslaw, crisp veggies, nice bite, and not overloaded with mayo.” Google Review
“Perfect balance with spicy chicken, fresh, crunchy, and never soggy.” Reddit user
Reviewer’s Note
I’ve tried it a few times with different PERi spice levels, and it always works. The flavour feels balanced, neither too creamy nor too sour. The crunch lasts even after a full meal, which is rare for a salad side. It’s one of those simple but smart pairings that make the Nando’s experience feel complete.
Rainbow Slaw Allergen & Dietary Information
If you check the Nando’s Allergen Menu UK, Rainbow Slaw appears as a light, colourful, and crunchy side option. According to the official allergen statement, Nando’s prepares food in a busy kitchen where allergens may be present and equipment is shared.
Recipes can change, so it’s always best to check the latest allergen information each time you visit. Because of this, Rainbow Slaw may not be guaranteed allergen-free, even though it’s typically vegetarian-friendly and lighter than mayo-based sides.
For those who prefer plant-based options, you can try a vegan-style Rainbow Slaw at home using dairy-free yoghurt or lemon-tahini dressing.Those following gluten-free plans can explore the Nando’s Gluten-Free Menu for verified options.
Rainbow Slaw Ordering Hacks & Tips
Want the most out of your Rainbow Slaw? These insider tips help you enjoy it perfectly every time.
Ask for the dressing on the side. This reduces calories and lets you control the creaminess of your slaw.
Request extra seeds for added crunch. It gives a nutty flavour and improves texture, making every bite more satisfying.
Combine a half portion with another side. This lets you try multiple Nando’s sides without feeling too full.
If sharing a large portion, order the Large size for two people. It balances servings and keeps everyone satisfied.
For convenience, use Nando’s online order process. You can select sides, adjust portions, and even request dressing on the side.
Collect points and rewards with Nando’s Rewards. These points can be redeemed for meals or extras when ordering Rainbow Slaw or mains.
Gift a meal or side using Nando’s gift cards. They work for friends or family who want a tasty, fresh Nando’s experience.
Nando’s Rainbow Slaw vs. Other Nando’s Sides
Choosing the right side at Nando’s can be tricky. Here’s a comparison to help you decide based on nutrition, flavour, and portion size.
Side | Price (£) | Calories | Fat (g) | Carbs (g) | Protein (g) | Best For |
|---|---|---|---|---|---|---|
Rainbow Slaw | £4.25 (Regular) | 132 | 11.6 | 7.4 | 1.8 | Light, fresh, crunchy |
Coleslaw | £4.25 (Regular) | 240 | 18 | 10 | 1.5 | Creamy, indulgent flavour |
Spicy Rice | £3.75 (Regular) | 210 | 5 | 42 | 5 | Filling, carb boost |
Macho Peas | £3.95 (Regular) | 240 | 8 | 40 | 12 | Protein-rich, hearty |
Rainbow Slaw is low-calorie and fresh, making it ideal for balancing spicy mains. Coleslaw is creamier, better for flavour indulgence. Spicy Rice works if you need more carbs. Macho Peas are great for protein and satiety.
Verdict: If you love fresh and light, Rainbow Slaw wins hands down. It refreshes the palate and complements any meal without feeling heavy.
Customer Reviews & Popular Opinions
Many diners praise Rainbow Slaw for its fresh, crunchy vegetables and vibrant colours, which balance the spice of PERi‑PERi mains.
Google reviewer Sarah T. says:
“Love the Rainbow Slaw with my chicken, crisp and tangy but not overwhelming.” Facebook
Reddit user u/FoodieUK writes:
“The seeds add a nice crunch, and it’s lighter than coleslaw. Perfect with wraps.” Reddit
Another guest on a blog notes:
“It’s got cumin seed there too … The tangy bite is what makes it stand out.” Easy Peasy Foodie
Some customers mention that the portion is small for sharing when ordering multiple mains. Others find the dressing slightly tangy, depending on the spice level.
Pros | Cons |
|---|---|
Fresh, colourful, crunchy | Small portion when sharing |
Balances spicy mains | Dressing may be tangy for some |
Works well with chicken or vegetarian mains | — |
Overall Rating
⭐️⭐️⭐️⭐️½
Overall Rating: ★★★★☆ (4.5 out of 5): widely loved for freshness, texture, and pairing versatility.
Takeaway: Ideal for light eaters or those wanting a refreshing side. Pair it with mains or share a large portion to get the most value.
Closure
Nando’s Rainbow Slaw is more than a colourful side; it is fresh, crunchy, and balances bold PERi-PERi flavours perfectly. It pairs well with mains like PERi-PERi chicken, wraps, or vegetarian options, giving every meal a cool, satisfying crunch.
From my experience, the seeds and tangy dressing create texture and flavour harmony that heavier sides cannot match. It is not just a side, it is the balance your spicy meal needs, making each bite more enjoyable and lighter.
Next time you visit Nando’s, try Rainbow Slaw and notice the difference. Pair it wisely to elevate your meal.
Tip: Ordering the large portion to share or dressing on the side maximises freshness and enjoyment without adding extra calories.
