A large bowl of spicy peanut sauce.
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Peanut sauce is a popular accompaniment to satay, grilled chicken or tofu and a wide variety of Asian-inspired dishes, particularly dishes from Thailand. While most peanut sauces do contain nutrient-packed ingredients, they're also high in calories and fat, making them healthy choices -- but only in moderation. There are certainly more nutritious and lower-calorie alternatives to peanut sauce, but if you stick to small servings, the sauce won't harm any diet plans.
Calories
A full cup of Thai peanut sauce has more than 700 calories, 55 g fat, 1,350 mg sodium, 35 g carbohydrates and nearly 35 g protein. That's a hefty serving from a nutritional standpoint, but having a more moderate amount of sauce comes with more reasonable values. Two tablespoons of peanut sauce has only 45 calories, about 3.5 g fat, 85 mg sodium, 2 g carbohydrates and 2 g protein.
Ingredients
Peanut sauce is so heavy on the calories and fat because of what it traditionally contains. The base is full-fat coconut milk, with full-fat peanut butter and ground peanuts added. The sauce may also contain brown sugar or honey, soy sauce and oil, which can raise its sugar and sodium contents. The June 2000 issue of "Cooking Light" magazine suggests making a healthier, lower-calorie and lower-fat version of peanut sauce by using light coconut milk, reduced-fat peanut butter and just 2 tsp. sugar with lime juice and fresh cilantro to add flavor and enhance texture.
Alternatives
If you tend to go overboard when serving up condiments, peanut sauce is not the healthiest choice because those calories and fat grams can add up quickly. Lower-calorie alternatives are pureed eggplant or tomato sauces with spices and light coconut milk. A black bean sauce will keep protein levels high but stay low in fat and overall calories. If you're making a dish for which marinara sauce would work, go for it: a full cup of that sauce contains only 80 calories, 2 g fat, 14 g carbohydrates, 6 g sugar and 2 g protein.
Considerations
It's also important to think about what you're eating with that peanut sauce. Skinless poultry or tofu and fresh vegetables won't add many calories to the dish and will give you a healthy dose of protein, vitamins and minerals, but pouring the sauce onto a food that's already high in fat, such as beef or sautéed noodles, could add hundreds more calories and a dozen or more fat grams. If you're watching your weight, keep serving sizes small and make sure your plate has balance with items from several different food groups.
FAQs
While most peanut sauces do contain nutrient-packed ingredients, they're also high in calories and fat, making them healthy choices -- but only in moderation. There are certainly more nutritious and lower-calorie alternatives to peanut sauce, but if you stick to small servings, the sauce won't harm any diet plans.
How healthy is Peanut Sauce? ›
Peanut sauce can be a healthy addition to any diet. Since it is made from peanut butter, it naturally has some protein. Look for ones with not a lot of sodium or added sugar. Better yet, when making it at home, you have full control over the quality of the ingredients.
Why shouldn't you eat peanut butter every day? ›
Eating peanut butter in moderation provides you with wholesome nutrients. However, eating too much can make you gain weight because it is packed with calories and fats. The risk of weight gain increases even more if you consume commercial peanut butter brands, which often have added sugars, oils, and fats.
Is peanut butter actually healthy? ›
Peanut butter is a rich source of nutrients, some of which are associated with a decreased risk of developing some chronic diseases such as heart disease and type 2 diabetes.
Does Peanut Sauce have a lot of sugar? ›
Peanut sauce contains 41 calories per 16 g serving. This serving contains 2.6 g of fat, 1 g of protein and 3.5 g of carbohydrate. The latter is 2.7 g sugar and 0.3 g of dietary fiber, the rest is complex carbohydrate.
What is the healthiest sauce to eat? ›
What is the healthiest condiment?
- Guacamole.
- Mustard.
- Balsamic Vinegar.
- Salsa.
- Hot sauce.
- Tzatziki.
- Hummus.
- Pesto.
Before you add more sauce to your plate, here's what you need to know about the six worst condiments for your health.
- Mayonnaise. Mayonnaise can make a tasty spread, whether you're putting it on a chicken sandwich or adding it to salad dressing. ...
- Ketchup. ...
- BBQ sauce. ...
- Ranch dressing. ...
- Soy sauce. ...
- Sour cream.
Yes, it's OK to eat peanut butter every day (in moderation), says Largeman-Roth. That means sticking to the recommended serving size of two tablespoons, or close to that amount.
What's the healthiest peanut butter to eat? ›
Smucker's Natural Peanut Butter Creamy
Smucker's Natural Peanut Butter came up the most when we asked dietitians for the best peanut butter, particularly because it's economical and meets the dietitians' requirements of being made of just two ingredients: peanuts and salt.
Does peanut butter raise cholesterol? ›
Fortunately for everyone who loves peanut butter, almond butter, and other nut butters, these creamy treats are fairly healthy. And as long as they don't contain hydrogenated fat, nut butters — including peanut butter — won't cause problems for your cholesterol levels.
Peanut Sauce (1 tablespoon) contains 1.7g total carbs, 1.3g net carbs, 3.6g fat, 1.8g protein, and 43 calories.
What is peanut sauce made of? ›
Instructions. To a medium mixing bowl add (starting with the amount at the lower end of the measurement range where applicable) peanut butter, tamari (or soy sauce or coconut aminos), maple syrup, lime juice, chili sauce (or chili or red pepper), and whisk to combine.
Is it healthy to eat peanuts? ›
Peanuts are rich in protein, fat, and various healthy nutrients. Studies show that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease. This article tells you everything you need to know about peanuts.
Is sauce healthy or unhealthy? ›
But ready-made sauces can contain a surprising amount of fat, sugar and salt. Over time, consuming too much of these can damage your health.
How many calories are in Chinese Peanut Sauce? ›
Peanut Sauce Nutritional Facts and Calories
| Amount Per Serving | % DV |
|---|
| Calories | 93kcal | 5% |
| Fats | 6g | 8% |
| Sat. fats | 1g | 5% |
| Mono. Fats | 3g | 7% |
7 more rowsPeanut butter can have some health benefits as it is rich in protein, minerals, and vitamins. However, it can also be high in calories, sodium, and unsaturated fat. Low-sugar and homemade peanut butter may be good options, as many brands contain added sugar and oil.
