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.
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 are the side effects of eating too much peanut butter? ›
"Eating too much peanut butter in a short time frame can cause people to become more constipated or have stomach aches due to the high amount of fat in a short time frame," Alicia Galvin, RD said. "Fat takes longer to digest and absorb, and peanut butter is mostly fat, so having too much can tax the digestive system."
Is 2 tablespoons of peanut butter a day too much? ›
For most people, this means sticking to 1–2 tablespoons (16–32 grams) per day. Visually, 1 tablespoon (16 grams) is about the size of your thumb, while 2 (32 grams) is about the size of a golf ball. Opt for peanut butter that contains no added sugar and has a simple ingredient list, such as peanuts and salt.
What does a spoonful of peanut butter do before bedtime? ›
Benefits of eating peanut butter before bed
Rich in nutrients, vitamins, and heart-healthy fats, peanut butter contains tryptophan, which aids in relaxation and sleep induction. Other nuts like almonds, walnuts, and cashews also support healthy sleep due to their melatonin, magnesium, and zinc content.
How healthy is peanut sauce? ›
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.
What is Chinese peanut sauce made of? ›
Peanut Sauce Recipe Instructions
Add all of the ingredients (garlic, ginger, peanut butter, soy sauce, fish sauce, sesame oil) and any optional add-ins into a small bowl. Add the hot water, and stir to combine until you have a smooth sauce. Alternatively, you can make this in a food processor for a smoother texture.
Is peanut sauce high in carbs? ›
Peanut Sauce (1 tablespoon) contains 1.7g total carbs, 1.3g net carbs, 3.6g fat, 1.8g protein, and 43 calories.
High in fat
While most of the fat in peanut butter is relatively healthy, peanuts also contain some saturated fat, which can lead to heart problems when consumed in excess over time.
Can peanut butter cause bowel problems? ›
Peanut butter is a high fiber food that is an unlikely cause of constipation for most people. Rather, the cause of constipation is likely to be inadequate daily fiber and fluid intake. Some people may also have a peanut intolerance that may cause constipation when consuming peanut butter as a regular part of the diet.
Does peanut butter raise blood pressure? ›
Celery is also low in sodium, making it a healthy snack option. When you need a snack, try eating celery sticks with peanut butter. Peanut butter is high in protein and healthy fats, which can also help reduce blood pressure levels.
What happens to your gut when you eat lots of peanut butter? ›
Peanut butter contains prebiotics which feed beneficial bacteria in the microbiome; however, it's important to keep in mind that consuming too much peanut butter can cause digestive distress. Excessive intake can lead to a build up of gas in the intestines due to its high fiber content.
Can eating too much peanut butter cause inflammation? ›
Peanut butter also contains some linoleic acid, an essential omega-6 fatty acid abundant in most vegetable oils. Some studies suggest that a high intake of omega-6 fatty acids, relative to omega-3, may increase inflammation and the risk of chronic disease ( 13 ).
Does all peanut butter contain aflatoxins? ›
Peanuts and peanut butter are some of the most rigorously tested products because they often contain aflatoxins and are widely eaten. You can reduce aflatoxin intake by: Buying only major brands of nuts and nut butters. Discarding any nuts that look moldy, discolored, or shriveled.
