Vegan satay sticks

Appetizer

Item Rating: 74/100

1 serving (100 grams) contains 200 calories, 10.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		952.4 mg	41%
Total Carbohydrates		35.7 g	12%
	Dietary Fiber	7.1 g	25%
	Sugars	11.9 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		4.8 mg	26%
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

Source of Calories

Fat: 214 cal (47.4%)

Protein: 95 cal (21.1%)

Carbs: 142 cal (31.6%)

About Vegan satay sticks

Vegan satay sticks are plant-based skewers that replicate the popular Southeast Asian street food dish traditionally made with marinated grilled meat and peanut sauce. Originating from Indonesia, satay is a beloved dish also widespread in Malaysia, Thailand, and Singapore. In the vegan version, protein-rich ingredients like tofu, tempeh, or seitan are typically used, alongside a flavorful marinade of spices such as turmeric, coriander, and cumin. These sticks are commonly paired with a peanut-based sauce rich in healthy fats. Vegan satay sticks offer a well-rounded nutritional profile, often providing plant-based proteins, dietary fiber, and healthy fats depending on the ingredients, with options for gluten-free or soy-free preparation for dietary sensitivity. This dish is typically low in saturated fat and free of cholesterol, making it a heart-healthier alternative to traditional versions while still offering bold and rich flavors.

Health Benefits

• Rich in plant-based protein from tofu, tempeh, or seitan, supporting muscle repair and overall growth.
• Contains healthy monounsaturated fats from peanut sauce, which may aid in reducing LDL cholesterol and improving heart health.
• High in dietary fiber depending on the chosen protein source or accompanying vegetables, promoting digestive health and satiety.
• Provides essential vitamins like vitamin B6 and magnesium from peanuts, which support brain function and energy production.
• Packed with antioxidants like curcumin from turmeric in the marinade, which has anti-inflammatory properties.

Dietary Considerations

Allergens: Contains peanuts, soy (if tofu or tempeh is used), gluten (if seitan is used), sesame (if included in marinade)

Suitable for: Vegan, vegetarian, plant-based

Not suitable for: Nut-free, soy-free (depending on ingredients), gluten-free (if using seitan)

Selection and Storage

Store leftover satay sticks in an airtight container in the refrigerator for up to 3 days. Reheat on a grill or stovetop to maintain texture and flavor. For any peanut sauce, store it separately to prevent sogginess.

Common Questions About Vegan satay sticks Nutrition

How much protein and calories are in vegan satay sticks?

Vegan satay sticks typically contain around 10-15 grams of protein per serving (100-150g), depending on the plant-based protein source like tofu or tempeh. They are relatively low in calories, usually ranging from 150-250 calories per serving, making them a balanced option for a healthy meal or snack.

Are vegan satay sticks suitable for a keto diet?

Vegan satay sticks may not be ideal for a strict keto diet as they often include ingredients such as soy or peanut sauce that contain carbs. However, if made with lower-carb substitutes (like almond butter-based sauce and tofu or tempeh), they can be modified to fit a keto framework, provided your total net carbs stay within the daily limit.

What are the health benefits of vegan satay sticks?

Vegan satay sticks are rich in plant-based proteins, fiber, and healthy fats, especially if made with peanut sauce. They are cholesterol-free, can help support heart health, and are often a good source of essential nutrients like iron and magnesium. However, be mindful of sodium levels in pre-made versions or sauces.

What is the recommended portion size for vegan satay sticks?

A standard portion size for vegan satay sticks is about 2-3 sticks or 150-200g, which provides enough protein and energy for a meal or substantial snack. Adjust the portion based on individual calorie goals, and pair with veggies or a salad for a balanced dish.

How do vegan satay sticks compare to regular meat satay sticks?

Vegan satay sticks are lower in saturated fat and cholesterol compared to meat versions, making them a heart-healthier option. While they may have slightly fewer grams of protein than traditional meat satay, they often include fiber and beneficial plant compounds. Flavor-wise, proper marination and grilling can make the plant-based versions just as flavorful as the meat-based ones.

Data Sources & Scientific References