How Many Calories in Seitan? Nutrition Facts & Macros
One serving of cooked seitan (100g) has 370 calories
Protein 75.2g · Carbs 13.8g · Fat 1.9g
Seitan is a high-protein meat substitute made entirely from vital wheat gluten — the main protein in wheat. Also known as 'wheat meat,' seitan has been a staple in Asian cuisine for centuries and is now one of the most popular vegan protein sources worldwide. Dry vital wheat gluten powder contains an extraordinary 75.16 g of protein per 100 g at 370 calories. When hydrated and cooked, seitan delivers about 25 g of protein per 100 g at roughly 120-150 calories — comparable to chicken breast. It is extremely low in fat (1.85 g dry) and contains no cholesterol. However, seitan is pure gluten and is absolutely NOT suitable for anyone with celiac disease or gluten sensitivity.
1548 kJ · per 100g · Water: 8.2 g
Calorie Calculator: Seitan (Vital Wheat Gluten)
100 g Seitan (Vital Wheat Gluten) contains 370 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving cooked (100 g) | 370 kcal | 75.2g | 13.8g | 1.9g |
| 1 slice (30 g) | 111 kcal | 22.5g | 4.1g | 0.6g |
| 100 grams (dry) | 370 kcal | 75.2g | 13.8g | 1.9g |
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Seitan (Vital Wheat Gluten) — Nutrition Facts
| Seitan (Vital Wheat Gluten) | per 100g |
|---|---|
| Calories | 370 kcal |
| Protein | 75.16 g |
| Fat | 1.85 g |
| Carbs | 13.79 g |
| Fiber | 0.6 g |
| Sugar | 0 g |
| Sodium | 29 mg |
| Potassium | 100 mg |
| Magnesium | 25 mg |
| Phosphorus | 260 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Manganese | 0 mg |
| Water | 8.2 g |
Source: USDA FoodData Central (FDC ID: 168147) · Data verified April 2026
Variations
Vital wheat gluten (dry powder)
370 kcal per 100 g — the base version profiled on this page. 75.16 g protein, 1.85 g fat, 13.79 g carbs. This is the raw powder used to make seitan. Nobody eats it dry — mix with water/broth to form dough, then cook. The extraordinarily high protein content (75 g per 100 g) makes it one of the most concentrated protein sources available.
Cooked seitan (homemade)
About 120-150 kcal per 100 g — the actual food people eat. Roughly 25 g protein, 2-4 g fat, 5-7 g carbs per 100 g. When vital wheat gluten absorbs water during cooking, it roughly triples in weight. The result is a dense, chewy, meat-like texture. This is the most common form of seitan and what most nutrition discussions refer to.
Store-bought seitan
About 150-200 kcal per 100 g — varies widely by brand. Pre-made seitan often contains added soy sauce, oil, spices, and sometimes flour or starch. Protein typically 20-28 g, fat 3-8 g, carbs 5-12 g per 100 g. More convenient but higher in sodium and calories than homemade. Always check the nutrition label for the specific product.
Dietary Perspectives
For Weight Loss
Cooked seitan delivers about 25 g of protein per 100 g at only 120-150 calories — one of the best protein-to-calorie ratios among any food. High protein intake keeps you full and preserves muscle during weight loss. Seitan is extremely low in fat (1.85 g dry) and contains zero cholesterol, making it an excellent lean protein for reducing saturated fat intake. It works well as a meat replacement in stir-fries, stews, and sandwiches. However, seitan is not a complete protein — it is low in lysine. Combine it with legumes (lentils, chickpeas, or soy products) to ensure you get all essential amino acids.
For Athletic Performance
Seitan is one of the highest-protein foods available — about 25 g of protein per 100 g cooked (75 g dry). For plant-based athletes building muscle, it is an excellent option. The very low fat content (1.85 g dry) makes it ideal for high-protein, low-fat diets. However, seitan is NOT a complete protein — it is low in lysine, an essential amino acid crucial for muscle protein synthesis. Always combine with legumes or soy products (tofu, tempeh, edamame) for complete amino acids. Seitan is easy to season and prepare in many ways — grilled, stir-fried, baked, or in stews. It absorbs marinades well and has a satisfying, chewy texture similar to meat.
For Keto
Seitan is moderately keto-compatible. Cooked seitan has approximately 5-7 g of net carbs per 100 g, depending on the recipe and brand. The high protein content (about 25 g per 100 g cooked) and very low fat (1.85 g dry) make it useful for high-protein keto approaches. It is significantly better than bread, pasta, or rice, but not as keto-friendly as meat, cheese, or eggs which have near-zero carbs. Homemade seitan tends to be lower in carbs than store-bought versions, which may contain added flour or starches. Always check labels on pre-made products. For a balanced keto meal, pair seitan with high-fat sides like avocado, olive oil, or cheese to boost your fat intake.
Frequently Asked Questions
How many calories are in seitan?
Dry vital wheat gluten has 370 kcal per 100 g, but nobody eats it dry. Cooked seitan (hydrated, simmered or steamed) has approximately 120-150 kcal per 100 g with about 25 g of protein. One slice of cooked seitan (30 g) has roughly 36-45 kcal. Store-bought seitan varies widely (150-200 kcal per 100 g) depending on added oils, soy sauce, and flavorings.
Is seitan a good protein source?
Seitan is one of THE highest protein foods available. Dry vital wheat gluten has 75.16 g of protein per 100 g, and cooked seitan still delivers about 25 g per 100 g — comparable to chicken breast. However, seitan is NOT a complete protein. It is low in lysine, an essential amino acid. To get a complete amino acid profile, combine seitan with legumes (lentils, chickpeas, soy) or eat tofu or tempeh alongside it.
Is seitan keto-friendly?
Seitan is moderately keto-compatible. Cooked seitan has approximately 5-7 g of net carbs per 100 g, depending on the recipe and brand. Some homemade versions are lower. The high protein (about 25 g cooked) and very low fat make it useful for high-protein keto. It is better than bread or pasta but not as keto-friendly as meat, cheese, or eggs. Always check labels on store-bought versions, as some contain added sugars or starches.
Seitan vs tofu vs tempeh — what is the difference?
Seitan (cooked): ~120-150 kcal, ~25 g protein, ~5-7 g carbs, ~2 g fat per 100 g — wheat-based, highest protein, but NOT a complete protein (low in lysine). Contains gluten. Tofu (extra firm): 83 kcal, 9.98 g protein, 1.18 g carbs, 5.26 g fat per 100 g — soy-based, complete protein, lowest calories. Tempeh: 192 kcal, 20.29 g protein, 7.64 g carbs, 10.8 g fat per 100 g — fermented soy, most nutrients, probiotics. All three are excellent plant-based proteins.
Can celiacs eat seitan?
Absolutely NOT. Seitan IS pure gluten — it is literally made from wheat gluten protein. It is the WORST possible food for anyone with celiac disease or non-celiac gluten sensitivity. Even small amounts can cause severe intestinal damage in celiacs. If you cannot eat gluten, choose tofu, tempeh, legumes, or other gluten-free protein sources instead.
How is seitan made?
Mix vital wheat gluten powder with water or vegetable broth (roughly 1:1 ratio by volume), add seasonings (soy sauce, garlic, nutritional yeast), and knead into a firm dough. Then simmer the dough in a seasoned broth for 45-60 minutes. The gluten proteins form a dense, chewy, meat-like texture. Seitan can also be steamed, baked, or pan-fried. Homemade seitan is easy to customize and typically lower in sodium than store-bought versions.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seitan (Vital Wheat Gluten) | 370 | 75.16g | 13.79g | 1.85g |
| Tofu (Extra Firm) | 83 | 9.98g | 1.18g | 5.26g |
| Tempeh | 192 | 20.29g | 7.64g | 10.8g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Edamame | 121 | 11.91g | 8.91g | 5.2g |
per 100g
Seitan is one of the highest-protein foods available, with 75.16 g of protein per 100 g dry (about 25 g cooked). At only 1.85 g of fat and zero cholesterol, it is an extremely lean protein source. However, it is pure wheat gluten — not suitable for celiacs — and is not a complete protein (low in lysine). Combine with legumes for a full amino acid profile.
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