Satay skewers

Appetizer

Item Rating: 65/100

1 serving (100 grams) contains 200 calories, 20.0 grams of protein, 10.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		119.0 mg	39%
Sodium		952.4 mg	41%
Total Carbohydrates		11.9 g	4%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		47.6 g	95%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.6 mg	20%
Potassium		714.3 mg	15%

* 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

🥩 High protein

Source of Calories

Fat: 214 cal (47.4%)

Protein: 190 cal (42.1%)

Carbs: 47 cal (10.5%)

About Satay skewers

Satay skewers are a popular Southeast Asian dish originating from Indonesia, particularly in Javanese cuisine, and widely enjoyed across Malaysia, Thailand, and Singapore. Typically, they consist of marinated meat (chicken, beef, pork, or lamb) grilled on skewers and often served with a peanut sauce. The marinade often includes turmeric, garlic, and lemongrass, giving the dish its characteristic flavor. Nutritionally, satay skewers are high in protein due to the meat base and contain healthy fats when paired with peanut sauce. Additional micronutrients like Vitamin B6, zinc, and phosphorus are present, derived from the meat and spices used in preparation. Proper ingredient selection can make satay skewers a fairly balanced dish rich in essential nutrients and energy.

Health Benefits

• Rich in protein, which supports muscle growth and repair (approximately 20-25 grams of protein per serving depending on the meat used).
• Contains zinc, a mineral that contributes to immune function and cell division (present in meats like beef and chicken).
• Turmeric in the marinade is high in curcumin, a potent antioxidant with anti-inflammatory properties.
• Peanut-based sauce is a source of healthy monounsaturated fats, promoting heart health when consumed in moderation.
• Contains Vitamin B6 from meat, aiding in brain health and red blood cell production.

Dietary Considerations

Allergens: Contains peanuts, soy (in marinades), gluten (if soy sauce used contains wheat), shellfish (in optional sauces)

Suitable for: High-protein diets, low-carb diets (avoiding sugary peanut sauces)

Not suitable for: Nut-free diets, vegetarian/vegan diets (meat-based dish)

Selection and Storage

Store raw marinated skewers in the refrigerator at 4°C (40°F) and cook within 1-2 days. Cooked skewers can be refrigerated in airtight containers for up to 3 days. Reheat gently to preserve flavor and texture.

Common Questions About Satay skewers Nutrition

Are satay skewers high in protein?

Yes, satay skewers are typically high in protein, especially when made with chicken, beef, or tofu. For example, a chicken satay skewer provides around 10–15 grams of protein per serving, depending on the size and marinade used.

Can I eat satay skewers on a keto diet?

Satay skewers can be compatible with a keto diet if the marinade is low in sugar. Traditional recipes may include peanut sauce or marinades with sugar, so opt for keto-friendly versions that use sugar substitutes or avoid added sweeteners altogether.

Are satay skewers healthy?

Satay skewers can be a healthy choice, offering lean protein and some healthy fats from peanut sauce. However, the sodium and sugar content in sauces can be a concern, with some recipes containing over 300 mg of sodium per serving. Opt for homemade, lower-sodium sauces for a healthier option.

What is the recommended serving size for satay skewers?

A typical serving size for satay skewers is 2–3 skewers, which generally amounts to 4–6 ounces of protein. Pair them with steamed vegetables or a side salad for a balanced meal.

How do satay skewers compare to other grilled meat dishes?

Satay skewers are distinct for their use of marinated meat and nut-based sauces, unlike plain grilled meats which may be seasoned but lack the same depth of flavor. Compared to teriyaki or BBQ options, satay skewers often have fewer sugars if traditional recipes are followed.

Data Sources & Scientific References