How healthy is chicken satay with peanut sauce?
Is chicken satay with peanut sauce healthy? Yes, in moderate portions. Chicken satay with peanut sauce scores 25/100 on the HowHealthyIs Score: 100 g provides 244 kcal, 16 g protein and 54 mg magnesium. Chicken satay is marinated, grilled chicken skewers served with a peanut and coconut sauce: the chicken is lean protein, while the sauce adds healthy unsaturated fat from peanuts along with sugar and calories. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken satay with peanut sauce ranks higher than 25% of them.
Counts in favor (% daily value per 100 kcal)
- Protein13%
- Magnesium5%
- Iron4%
- Vitamin E4%
- Potassium3%
- Fiber2%
- Vitamin C1%
- Calcium1%
- Vitamin A0%
Counts against
- Saturated fat12%
- Added sugars3%
- Sodium6%
Raw NRF9.3: 34 minus 21 = 14. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chicken satay with peanut sauce?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 244 kcal | 586 kcal | |
| Protein | 16 g | 39 g | 78% |
| Carbohydrates | 10 g | 24 g | 9% |
| Fiber | 1.6 g | 3.7 g | 13% |
| Sugars | 5.2 g | 12 g | |
| Added sugars | 3.5 g | 8.4 g | 17% |
| Fat | 16 g | 39 g | 50% |
| Saturated fat | 5.8 g | 14 g | 69% |
| Omega-3 fats | 0.3 g | 0.8 g | |
| Vitamins | |||
| Vitamin A | 5 µg | 12 µg | 1% |
| Vitamin C | 2.8 mg | 6.6 mg | 7% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.3 mg | 3.1 mg | 21% |
| Vitamin K | 4.3 µg | 10 µg | 9% |
| Vitamin B12 | 0.4 µg | 0.9 µg | 38% |
| Folate | 21 µg | 50 µg | 13% |
| Minerals | |||
| Calcium | 31 mg | 73 mg | 6% |
| Iron | 2 mg | 4.7 mg | 26% |
| Potassium | 345 mg | 829 mg | 18% |
| Magnesium | 54 mg | 130 mg | 31% |
| Zinc | 1.6 mg | 3.7 mg | 34% |
| Sodium | 327 mg | 785 mg | 34% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chicken satay with peanut sauce?
We estimate chicken satay with peanut sauce from this standard recipe (serves 4, about 970 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Includes the peanut sauce; the grilled chicken alone is much lighter.
| Ingredient | Amount |
|---|---|
| Chicken thighs, cubed | 600 g |
| Turmeric | 2 g |
| Ground coriander | 3 g |
| Cumin | 2 g |
| Lemongrass | 10 g |
| Garlic | 15 g |
| Shallots | 50 g |
| Palm sugar (marinade and sauce) | 35 g |
| Soy sauce | 25 g |
| Oil | 30 g |
| Salt | 3 g |
| Roasted peanuts, ground | 120 g |
| Coconut milk | 200 g |
| Tamarind pulp | 15 g |
| Red chili | 10 g |
| Water | 100 g |
Why is chicken satay with peanut sauce good for you?
- 39 g protein in 4 skewers with sauce, 78% of the daily value. Protein contributes to the maintenance of muscle mass.
- 0.9 µg vitamin B12 in 4 skewers with sauce, 38% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 3.7 mg zinc in 4 skewers with sauce, 34% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- A protein-rich starter or main with cucumber and rice cakes
- Dipping lightly rather than pouring the sauce over
What should you watch out for?
- The peanut sauce is calorie-dense and sweetened; it is easy to use a lot.
- Not suitable for people with a peanut allergy.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.
How does chicken satay with peanut sauce compare?
- Chicken satay with peanut sauce vs chicken breast
- Chicken satay with peanut sauce vs chicken yakitori
- Chicken satay with peanut sauce vs butter chicken
- Chicken satay with peanut sauce vs tom yum soup
- Chicken satay with peanut sauce vs moussaka
- Chicken satay with peanut sauce vs köfte
- Compare with any food