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Calories in Seitan: Protein, Carbs & Fat

Seitan contains 370 kcal per 100g, with 75.2g of protein, 13.8g of carbohydrates, and 1.9g of fat. With high protein and very little fat, it suits lean and active diets well. It is suitable for vegans.

  • Contains: Gluten
  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.00mg, Calcium 25.0mg, Vitamin C 1.0mg
Dry vital wheat gluten has 75.2g of protein and 370 kcal per 100g, but cooked, ready-to-eat seitan reads much lower. Here's the difference, plus the real carb content.

Seitan (Dry Vital Wheat Gluten) by Serving Size

ServingWeightCaloriesProteinCarbsFat
Per 100g100g370 kcal75.2g13.8g1.9g
1 portion85g315 kcal63.9g11.7g1.6g

These figures are for dry vital wheat gluten, the concentrated powder seitan is made from, not the cooked, ready-to-eat product sold in shops or made at home. Once hydrated and cooked, seitan absorbs a lot of water and the figures per 100g drop substantially, see below.

What's the Real Difference Between Dry Gluten and Cooked Seitan?

If you're asking because you've bought or cooked a seitan product, not the raw gluten powder, the numbers above will look far too high, and that's genuinely because dry gluten is a concentrated protein powder, before it's hydrated and simmered into the chewy, meat-like seitan people actually eat. A typical cooked, ready-to-eat seitan runs closer to 100-160 kcal and 18-26g of protein per 100g, roughly a third of the dry figures above, since cooking adds back a lot of water weight.

And yes, seitan genuinely does contain carbs, 13.8g per 100g in the dry form above, it isn't a pure protein powder the way some meat substitutes are marketed, since it's made from wheat gluten with some starch still attached. The plain dry gluten itself is naturally vegan, vegetarian, halal and kosher, with no animal-derived ingredients at all, though a seasoned or pre-cooked product you buy may add other ingredients, so it's worth checking a specific product's own label or certification if that matters to you. It's genuinely unsafe for anyone with coeliac disease or a gluten sensitivity, since it's essentially pure wheat gluten.

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Nutritional Overview

Seitan is a plant-based protein source widely used in soups, stews, and salads. Per 100g serving, it provides 370 kcal of energy, 75.2g of protein, 13.8g of carbohydrates, and 1.9g of fat.

It is a good source of protein, providing 75.2g per 100g (around 81% of its energy), approximately 150% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 1.9g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.0mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Seitan is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Seitan is 370 kcal per 100g on its own, but the real number is what it adds to your full day. Our breakfast calculator shows you that.

Frequently Asked Questions

How many calories are in Seitan?

Seitan contains 370 kcal per 100g, which is approximately 19% of the recommended daily intake of 2,000 kcal for an average adult.

Is Seitan high in protein?

Yes, Seitan provides 75.2g of protein per 100g (around 81% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Seitan provides 150% of this.

Is Seitan low in fat?

Yes, Seitan contains only 1.9g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Seitan low in sugar?

Yes, Seitan has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Seitan low in salt?

Yes, Seitan contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Seitan suitable for vegans?

Yes, Seitan is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 370 kcal and 75.2g of protein per 100g.

Is Seitan halal?

Yes, Seitan is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Seitan contain any allergens?

Yes, Seitan contains the following allergens: gluten. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Seitan a good source of iron?

Seitan contains 2.00mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Scientific Advisory Committee on Nutrition (SACN) — UK government dietary recommendations and nutrient reference values
  6. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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