Peanut sauce
Common food
Photo: Wikipedia
Peanut sauce is a rich, creamy condiment made from ground roasted peanuts, often blended with soy sauce, garlic, chili, and a touch of sugar or lime. Its texture ranges from smooth and pourable to thick and chunky, delivering a savory, nutty, umami-packed flavor with a subtle sweetness. Nutritionally, it's a calorie-dense source of plant-based protein and healthy fats, but also contains a significant amount of added sugar.
Calorie split: 10% protein · 34% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People adore peanut sauce for its deeply savory, umami-rich flavor that can transform simple dishes like satay or noodles. Its creamy texture and sweet-salty-spicy balance make it an incredibly versatile and comforting addition to both Asian and African cuisines.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (17g per 100g) can cause blood-sugar spikes, and it is a common allergen. To counteract sugar impact, use it as a dip or dressing in small portions alongside high-fiber vegetables or lean protein. For allergies, always check labels for cross-contamination or seek sunflower seed-based alternatives.
Key benefits
- Good source of plant-based protein and healthy monounsaturated fats
- Provides quick energy from carbohydrates
- Contains some dietary fiber
- Versatile flavor enhancer for many dishes
- Can help increase palatability of vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest peanut sauce was made in the Netherlands in 2019, weighing over 2,500 kilograms (about 5,500 pounds).
Full nutrition (USDA data · scales with serving)
| Water | 51.4 g |
| Energy | 257 kcal |
| Protein | 6.3 g |
| Total lipid (fat) | 16.0 g |
| Carbohydrate, by difference | 22.0 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 17.1 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.91 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 107 mg |
| Potassium, K | 235 mg |
| Sodium, Na | 1338 mg |
| Zinc, Zn | 0.78 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 3.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.13 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 28.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.74 g |
| Fatty acids, total monounsaturated | 7.0 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 6.8 g |
| MUFA 20:1 | 0.14 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 4.8 g |
| PUFA 18:2 | 4.8 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is peanut sauce healthy?
It can be part of a balanced diet. It provides protein and healthy fats but is calorie-dense and often high in added sugar and sodium. Enjoy it in moderation, especially as a dip or dressing rather than a main sauce.
How do I thin out thick peanut sauce?
Gradually whisk in warm water, coconut milk, or a splash of lime juice until you reach your desired consistency. Adding a little at a time prevents it from becoming too runny.
Can I make peanut sauce without peanuts?
Yes, you can substitute with other nut butters like almond or cashew butter, or use sunflower seed butter for a nut-free version. The flavor profile will change slightly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.57 kcal/g · 10% calories from protein · 1.8 g fiber · 17.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 5.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.