Satay

Appetizer

Item Rating: 66/100

1 serving (100 grams) contains 190 calories, 15.0 grams of protein, 12.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		452.4
% Daily Value*
Total Fat		28.6 g	36%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		95.2 mg	31%
Sodium		952.4 mg	41%
Total Carbohydrates		11.9 g	4%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		35.7 g	71%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.6 mg	20%
Potassium		595.2 mg	12%

* 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 257 cal (57.5%)

Protein: 142 cal (31.9%)

Carbs: 47 cal (10.6%)

About Satay

Satay is a popular Southeast Asian dish originating from Indonesia, though it is also widely enjoyed in Malaysia, Thailand, and Singapore. It comprises seasoned, skewered, and grilled meat, often served with a flavorful peanut sauce. Common protein choices include chicken, beef, lamb, or tofu for a vegetarian version. A typical serving provides approximately 190 calories, 15g of protein, 5g of carbohydrates, and 12g of fat. It is a moderate source of iron (1.5 mg) and contains small amounts of calcium (20 mg) and vitamin C (2 mg). Its nutrient profile varies slightly depending on the meat used and sauces accompanying the dish. Satay offers a combination of bold flavors and satisfying nutrition, often consumed as a snack, appetizer, or main course in traditional meals.

Health Benefits

• Satay is a good source of protein (15g per serving), essential for muscle repair and growth.
• Contains iron (1.5 mg per serving), which supports oxygen transportation in the blood and helps prevent anemia.
• Provides healthy fats (12g per serving) from both the meat and peanut sauce, which support brain function and hormone regulation.

Dietary Considerations

Allergens: Contains peanuts, soy, wheat (if soy sauce is used)

Suitable for: High-protein diets, low-carb diets (if consumed without rice), paleo (with modifications)

Not suitable for: Nut-free diets, vegan diets (unless prepared with tofu and without animal-based sauces), low-fat diets

Selection and Storage

Store leftover satay in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly on a stovetop or grill to maintain flavor and texture.

Common Questions About Satay Nutrition

Is satay high in protein?

Yes, satay is a good source of protein, providing around 15 grams per serving. This makes it an excellent option for supporting muscle growth and repair, especially when paired with its relatively moderate calorie content of 190 calories per portion.

Can I eat satay on a keto diet?

Satay can fit into a keto diet as it is low in carbs, containing only 5 grams per serving. However, check the sauce ingredients, as added sugars in traditional satay sauces may increase total carb content.

What health benefits or concerns are associated with satay?

Satay provides a balanced combination of protein and fat, making it a satisfying option for energy and satiety. However, it is relatively high in sodium, with 400 mg per serving, so individuals watching their salt intake should consume it in moderation.

What is an appropriate serving size of satay?

One typical serving of satay, which is about 2-3 skewers, contains 190 calories. This is often a sufficient portion when paired with vegetables or rice for a balanced meal.

How does satay compare to grilled chicken or other protein-rich dishes?

Satay contains more fat (12 grams per serving) compared to lean grilled chicken, which often has less than 3 grams of fat. The marinade and sauce of satay contribute to its richer flavor but may also add extra sugar or sodium compared to simpler grilled proteins.

Data Sources & Scientific References