Seitan
Categories
| Macros | per 100 g |
|---|---|
| Calories | 134 kcal |
| Protein | 20.6 g |
| Fat | 2.5 g |
| Carbs | 6.7 g |
Seitan is a wheat gluten-based protein food, made by washing wheat flour dough until the starch is removed, leaving behind a dense, chewy mass that is typically cooked before eating. It is widely used as a meat substitute in vegan and vegetarian cooking, appearing in stir-fries, sandwiches and stews across East Asian and Western cuisines. Per 100 g, seitan provides 134 kcal, 20.6 g of protein, 2.5 g of fat and 6.7 g of carbohydrates, with only 0.9 g of dietary fibre and 0.8 g of sugars — making it notably high in protein relative to its calorie count. It contains 451 mg of sodium and 27.8 mg of choline per 100 g, along with 14.7 mcg of folate. No glycemic index value is available for seitan. Suitable for vegan, vegetarian, pescatarian, dairy-free and keto dietary patterns.
How many calories in seitan?
Seitan contains 134 kcal per 100 g. A typical serving of around 85 g would provide approximately 114 kcal, along with roughly 17.5 g of protein.
How much protein is in seitan?
Seitan provides 20.6 g of protein per 100 g, which is comparable to many animal-based proteins. This makes it one of the higher-protein plant-derived foods available.
Is seitan keto-friendly?
Seitan contains only 6.7 g of carbohydrates per 100 g, which is low enough to fit within typical keto carbohydrate limits. It appears on the keto-compatible diets list, though individual daily carb budgets will vary.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 134 kcal |
| Protein | 20.6 g |
| Fat | 2.5 g |
| Carbs | 6.7 g |
| Sugars | 0.81 g |
| Fiber | 0.90 g |
| Starch | 5.9 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.38 g |
| Monounsaturated | 1.5 g |
| Polyunsaturated | 0.44 g |
| Omega-3 | 0 g |
| Omega-6 | 0.43 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 20.0 mg |
| Iron | 1.5 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 62.0 mg |
| Potassium | 75.0 mg |
| Sodium | 451 mg |
| Zinc | 1.2 mg |
| Copper | 0.23 mg |
| Manganese | 0.61 mg |
| Selenium | 30.0 mcg |
| Iodine | 10.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 3.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.51 mg |
| Vitamin K | 0.80 mcg |
| Thiamin (B1) | 0.036 mg |
| Riboflavin (B2) | 0.030 mg |
| Niacin (B3) | 0.21 mg |
| Pantothenic acid (B5) | 0.16 mg |
| Vitamin B6 | 0.022 mg |
| Folate (B9) | 14.7 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 27.8 mg |
