Sate

Dinner

Item Rating: 67/100

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		1190.5 mg	51%
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		2.4 mg	13%
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

🥩 High protein

Source of Calories

Fat: 214 cal (47.4%)

Protein: 190 cal (42.1%)

Carbs: 47 cal (10.5%)

About Sate

Sate, also spelled 'satay,' is a traditional Southeast Asian dish, especially popular in Indonesia, Malaysia, and Thailand. It consists of skewered and grilled meat, often served with a flavorful peanut-based sauce. Common proteins include chicken, beef, lamb, or tofu for vegetarian versions. Nutritionally, sate offers a high-protein content (20g per serving) and is relatively low in carbohydrates (5g) and fiber (1g). Depending on preparation methods and accompanying sauces, sate can range from leaner grilled versions to richer fat content. It is a versatile food enjoyed as a snack, appetizer, or main course, rich in cultural heritage and diverse flavor profiles.

Health Benefits

• High protein content (20g per serving) supports muscle repair, growth, and overall development.
• Contains iron (1mg per serving), which is essential for healthy red blood cell production and preventing anemia.
• Rich in healthy fats (10g per serving) that provide lasting energy and support cellular health.

Dietary Considerations

Allergens: Contains peanuts, soy, gluten (if soy sauce is used), meat proteins (if applicable)

Suitable for: High-protein diets, low-carb diets (without added sugars in the sauce)

Not suitable for: Vegan diets (unless made with tofu or plant-based protein), nut-allergic individuals, celiac or gluten-sensitive individuals (unless gluten-free soy sauce is used)

Selection and Storage

Store cooled, cooked sate skewers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming or enjoy cold in salads.

Common Questions About Sate Nutrition

Is sate high in protein?

Yes, sate is a high-protein food, containing about 20 grams of protein per serving. This makes it a great choice for those looking to increase their protein intake, especially individuals focused on muscle repair or growth.

Can I eat sate on a keto diet?

Sate can fit into a keto diet due to its low carbohydrate content, with only 5 grams per serving. However, check the marinade or sauce, as many traditional recipes include sugar or sweeteners that can increase the carb count.

What are the health benefits or concerns when eating sate?

Sate is rich in protein and provides healthy fats, making it a good option for maintaining muscle and energy levels. However, it can be high in sodium, with 500 mg per serving, which may be a concern for those monitoring their sodium intake for heart health.

What is a healthy serving size for sate?

A typical serving size of sate is about 3-4 skewers, which usually provides around 200 calories. Pairing it with vegetables or a side salad can help create a more balanced meal.

How does sate compare to grilled chicken breast?

Sate and grilled chicken breast are both excellent protein sources, but sate generally contains more fat (10 grams vs. 3 grams) and sodium due to the marinade or sauce. Grilled chicken breast is lower in calories and better for those on low-sodium diets.

Data Sources & Scientific References