Calories in Satay
Satay consists of seasoned, skewered, and grilled meat served with a flavorful sauce, most commonly peanut sauce. It is a high-protein dish, though its total calorie and fat content can vary significantly based on the marinade and the amount of sauce consumed.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken Satay | 3 skewers (100g) | 186 | 18g | 6g | 10g |
| Beef Satay | 3 skewers (100g) | 230 | 22g | 4g | 14g |
| Lamb Satay | 3 skewers (100g) | 258 | 20g | 4g | 18g |
| Peanut Sauce | 2 tbsp (30g) | 122 | 2g | 6g | 10g |
Health Benefits
Excellent source of high-quality lean protein for muscle maintenance and repair.
Provides essential micronutrients including iron, zinc, and B-vitamins.
Peanut sauce, when consumed in moderation, provides heart-healthy monounsaturated fats.
Nutrition Tips
- Limit the amount of peanut sauce used, as it is very calorie-dense due to its fat and sugar content.
- Opt for chicken breast satay instead of beef or lamb to reduce saturated fat intake.
- Eat your satay with the traditional side of fresh cucumbers and onions to add volume and fiber to the meal.
- Be aware that many commercial marinades contain high amounts of sugar and sodium.
- Grilling is a healthy cooking method, but ensure the meat isn't charred excessively to avoid heterocyclic amines.
GAYA Tracking Tip
For accurate results, photograph the skewers and the peanut sauce separately — GAYA can better identify the portion size of the calorie-dense sauce when it is not covering the meat.
Frequently Asked Questions
Is Satay high in calories?+
The meat skewers themselves are moderate in calories, but the peanut sauce can add 100-200 extra calories per serving. Focus on the portion of the sauce to manage weight.
Is Satay suitable for a keto diet?+
The grilled meat is keto-friendly, but the marinades and peanut sauce often contain sugar and honey. It is best to eat the meat with minimal sauce if following a strict keto plan.
What are the main allergens in Satay?+
The primary allergens are peanuts (in the sauce) and soy (in the marinade). Some recipes may also include shrimp paste or candlenuts.
Track Satay calories with just a photo
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