Seitan Nutrition Facts

Calories, fat, protein, and carbohydrate values for Seitan.


There are 107 calories in Seitan.


Nutrition Facts
Serving Size:


cup (85 grams)

Amount Per Serving
Calories from Fat 4.9
Calories 107

% Daily Value*

Total Fat 0.5 grams

Saturated Fat 0.1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.2 grams
Monounsaturated Fat 0.1 grams

Cholesterol 0 milligrams

Sodium 11 milligrams

Potassium 37 milligrams

Total Carbohydrates 4.5 grams

Dietary Fiber 0.3 grams

Sugars 0 grams
Protein 21 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Meat Substitutes > Seitan (Perishable)

How long would it take to burn off 110 KCal?
Walking (3mph) 29 minutes
Running (6mph) 10 minutes
Bicycling (10mph) 15 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Seitan, also known as “wheat meat,” is a popular meat substitute that has gained recognition in the plant-based diet world. Made from gluten, the protein found in wheat, seitan offers a number of features, benefits, and drawbacks that make it an interesting option for those seeking alternative protein sources. In this article, we will explore the characteristics of seitan, its potential benefits, and some of its limitations.

Features of Seitan

Seitan is known for its unique texture and ability to mimic the appearance and mouthfeel of meat. It is often used as a substitute for chicken, beef, or pork in a variety of dishes. Here are some key characteristics of seitan:

  • High protein content: Seitan is high in protein, with approximately 21 grams per serving. This makes it a valuable option for individuals looking to increase their protein intake without relying on animal-based sources.
  • Low in fat and carbohydrates: Compared to traditional meat products, seitan is relatively low in fat and carbohydrates. It may be an appropriate choice for those following a low-fat or low-carb diet.
  • Source of minerals: Seitan contains essential minerals such as selenium and iron. These minerals play a vital role in various bodily functions, including immune function and oxygen transport.
  • Versatile in Cooking: Seitan’s neutral taste and ability to absorb flavors make it a versatile ingredient in a variety of recipes. It can be marinated, grilled, stir-fried, or added to stews and casseroles.

Benefits of Seitan

Seitan offers several benefits that make it an attractive choice for individuals following a plant-based or vegetarian diet:

  • Alternative protein source: Seitan provides a high-quality protein source for vegetarians and vegans who may have difficulty meeting their protein needs through other plant-based foods.
  • Low-Calorie Option: With only 107 calories per serving, seitan can be an excellent choice for individuals looking to manage their caloric intake while still enjoying a satisfying meal.
  • Cholesterol-Free: Seitan is naturally cholesterol-free, making it a heart-healthy alternative to some meat products that can contribute to high blood cholesterol levels.
  • Gluten-based option: For individuals who cannot consume soy-based products, seitan offers a soy-free alternative that can diversify their protein sources.

Disadvantages of seitan

While seitan has many benefits, it is important to consider some potential drawbacks:

  • Not suitable for people with gluten intolerance: Seitan is made from wheat gluten, which contains gluten. Therefore, individuals with celiac disease or gluten intolerance should avoid seitan to prevent adverse reactions.
  • Incomplete protein profile: Seitan lacks certain essential amino acids, such as lysine and threonine, making it an incomplete protein source. To ensure a balanced diet, it is important to combine seitan with other complementary protein sources.
  • Processed varieties: Pre-packaged seitan products may contain added sodium, additives and fillers. It is advisable to check the ingredient list and choose minimally processed or homemade seitan whenever possible.


Seitan offers a nutritious meat substitute option for individuals looking to incorporate more plant-based protein into their diets. With its high protein content, low fat and carbohydrate levels, and versatility in cooking, seitan can be a valuable addition to vegetarian, vegan, or flexitarian meal plans. However, it is important to consider potential drawbacks, such as gluten intolerance and an incomplete protein profile, and make informed choices based on individual dietary needs and preferences. By understanding the characteristics, benefits, and limitations of seitan, individuals can make informed decisions about incorporating this plant-based protein into their culinary repertoire.

Questions and Answers

What is seitan made of?

Seitan, also known as “wheat meat,” is made from gluten, the protein found in wheat. Gluten is isolated by removing the starch from wheat dough, leaving behind the elastic and protein-rich gluten.

Is seitan suitable for people with gluten intolerance or celiac disease?

No, seitan is not suitable for people with gluten intolerance or celiac disease. Since seitan is made from gluten, its consumption may cause adverse reactions in individuals with gluten-related disorders. It is important for individuals with gluten intolerance or celiac disease to avoid seitan and opt for gluten-free alternatives.

Can seitan be a complete source of protein?

No, seitan alone is not a complete protein source. It lacks certain essential amino acids, specifically lysine and threonine. To obtain a complete range of amino acids, it is recommended to combine seitan with other complementary protein sources such as legumes, grains or dairy products.

Are there any potential side effects or digestive problems associated with eating seitan?

In individuals with celiac disease or gluten intolerance, consumption of seitan may cause adverse side effects such as abdominal pain, diarrhea, bloating, and cramping. In addition, packaged seitan products may contain added sodium, additives, and fillers that can cause digestive problems in some individuals. It is important to listen to your body and make choices based on your tolerance and dietary needs.

Can seitan be used as a meat substitute in various recipes?

Yes, seitan is very versatile and can be used as a meat substitute in a variety of recipes. Its texture and ability to absorb flavors make it great for stir-fries, stews, casseroles, and even grilling. Seitan can be marinated or seasoned to enhance its flavor and mimic the taste of various meats.