Peanut satay

Appetizer

Item Rating: 66/100

1 serving (100 grams) contains 250 calories, 8.0 grams of protein, 20.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		595.2
% Daily Value*
Total Fat		47.6 g	61%
	Saturated Fat	9.5 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		952.4 mg	41%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	4.8 g	17%
	Sugars	9.5 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		71.4 mg	5%
Iron		3.6 mg	20%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 428 cal (71.4%)

Protein: 76 cal (12.7%)

Carbs: 95 cal (15.9%)

About Peanut satay

Peanut satay is a flavorful dish traditionally found in Southeast Asian cuisines, particularly Indonesian, Thai, and Malaysian. It typically consists of grilled skewered meat or tofu served with a creamy, slightly sweet peanut sauce made from ground peanuts, coconut milk, and spices. Peanuts, the key ingredient, are nutrient-dense, providing protein, healthy fats, vitamins such as B3 (niacin), and minerals like magnesium. The dish combines protein from the meat or tofu with the energy-rich fats and carbs from the sauce, making it a well-balanced meal option. However, variations in preparation can change its nutritional profile, with some versions being higher in sugar or saturated fats.

Health Benefits

• Rich in protein from peanuts or the choice of skewered meat, which supports muscle repair and overall growth.
• Contains healthy monounsaturated fats from peanuts that may help support heart health by reducing bad cholesterol levels.
• Provides magnesium, a mineral found in peanuts, which is essential for nerve function and strong bones.
• Includes niacin (vitamin B3) from peanuts, which supports energy production and healthy skin.
• Coconut milk in the sauce contributes lauric acid, a fatty acid with antimicrobial properties.

Dietary Considerations

Allergens: Contains peanuts, tree nuts (in some variations), soy (if soy sauce is used), fish (in Thai fish sauce)

Suitable for: High-protein diets, gluten-free (if gluten-free soy sauce is used), vegetarian (if tofu is used)

Not suitable for: Peanut allergies, low-fat diets, tree nut allergies (potential cross-contact)

Selection and Storage

Store peanut satay sauce in an airtight container in the refrigerator for up to 5 days. Reheat gently to avoid separation of the fats. Cooked skewers should also be refrigerated and consumed within 2-3 days.

Common Questions About Peanut satay Nutrition

What is the nutritional content of peanut satay?

Peanut satay is calorie-dense due to its peanut-based sauce. A typical serving (2 tablespoons of peanut satay sauce) provides around 190 calories, 7 grams of protein, 8 grams of carbohydrates, and 16 grams of fat, primarily unsaturated fats. It also contains small amounts of vitamins like B3 (niacin) and E, as well as minerals like magnesium and phosphorus.

Is peanut satay compatible with a keto diet?

Peanut satay can be part of a keto diet if consumed in moderation, as it is relatively low in net carbs with about 5-8 grams of net carbs per serving. However, you should check for added sugars in the sauce or make it at home using keto-friendly ingredients like natural peanut butter and sugar substitutes.

What are the health benefits and concerns of eating peanut satay?

Peanut satay offers health benefits like heart-healthy fats, plant-based protein, and key nutrients like magnesium, which supports muscle and nerve function. However, the high calorie and fat content can contribute to weight gain if overconsumed. Additionally, some commercial peanut satay sauces may contain added sugars and sodium, which should be monitored for overall health.

How much peanut satay should I eat in one serving?

A recommended portion of peanut satay sauce is about 2 tablespoons, which provides sufficient flavor for your dish without overloading on calories or fat. If used as part of a meal with other calorie-dense foods, consider adjusting portion sizes to maintain balanced nutritional intake.

How does peanut satay compare to almond or cashew satay sauce?

Peanut satay typically has a stronger, earthier flavor compared to almond or cashew-based satay sauces, which tend to be milder and creamier. Nutritionally, peanut satay is slightly higher in protein (7 grams vs. 5-6 grams per serving) but may contain slightly more fat than almond or cashew varieties, depending on the recipe. The choice often depends on flavor preference and dietary requirements.

Data Sources & Scientific References