Chicken Satay with Peanut Sauce
Quick answer
A medium portion of Chicken Satay with Peanut Sauce (150 g) contains 345 kcal, with 9.8 g of net carbohydrates and 36 g of protein.
- Carbs12 g14.1%
- Protein36 g42.3%
- Fat16.5 g43.6%
- Fibre2.2 g
Percentages of total energy (calories)
How many calories are in chicken satay?
Grilled satay skewers with peanut sauce are one of the tastiest Indonesian dishes, and very popular in the Netherlands. There are 230 calories per 100 g, and a portion (about 4 skewers with sauce, 150 g) has about 345 calories and 36 g of protein.
Does satay raise blood sugar?
Satay on its own does not raise blood sugar much, because it is mostly chicken and has little carbohydrate (6.5 g available per 100 g), which comes mainly from the peanut sauce, which often contains a little sugar. That is why the glycemic index does not apply to it.
But watch out: satay usually comes with white rice, and that is what raises blood sugar.
Where is the "hidden" part of satay?
The peanut sauce! It is delicious, but it is high in fat and calories, and it often contains sugar. The chicken itself is light; the sauce is what adds the calories.
How to eat it smartly
- Keep the sauce on the side and dip into it, instead of pouring it over the skewers.
- You can eat it with cucumber and cabbage salad instead of white rice, or with just half a plate of rice.
- At home, you can make the sauce with natural peanut butter without sugar.
Lighter alternatives
- Instead of satay with a full plate of white rice: satay with salad, or with half a plate of brown rice.
- Instead of lots of sauce: two spoons of sauce on the side of the plate.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 230 kcal | 345 kcal |
| Protein | 24 g | 36 g |
| Carbohydrate | 8 g | 12 g |
| Available carbohydrate | 6.5 g | 9.8 g |
| Sugar | not available | — |
| Fat | 11 g | 16.5 g |
| Dietary fibre | 1.5 g | 2.2 g |
| Glycemic index | Not applicable | |
| Glycemic load | Not applicable | |
| Insulin index | not tested | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 230 kcal per 100 g, ranking 40 of 47 in Asian dishes (lowest first).
Frequently asked questions
How many calories are in chicken satay?
230 calories per 100 g, and a portion (4 skewers with sauce) has about 345 calories.
Does satay raise blood sugar?
On its own its effect is mild, because it is mostly chicken. The white rice served with it is what raises blood sugar.
Is chicken satay suitable for weight loss?
Yes, if you use less sauce and eat it with salad instead of rice. It is high in protein, which fills you up.
How many calories are in satay sauce?
It depends on the recipe, but it is the richest part of the plate, because it is made from peanuts.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food is low in available carbohydrate (6.5 g per 100 g, about 9.8 g in the typical portion), whereas a GI test requires eating 25 to 50 g of available carbohydrate, that is, roughly 400 to 770 g of this food in one go, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Medically reviewed by Dr. Wassim Habib | Founder, WiBo Health · 31 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.