Seitan: Calories, Nutrition Facts, and Health Benefits (2026)

Seitan contains 120 calories per 3 oz (85 g) serving, with 21.3 g of protein and only 0.5 g of fiber. It has 11.9 g of carbohydrates and 1.7 g of fat, making it a notable source of plant-based protein.

This page provides comprehensive information on seitan, focusing on its nutritional values and health benefits. It covers key metrics such as calories, protein content, and how it compares to other protein sources.

Seitan Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of seitan per 3 oz (85 g) and per 100 g serving.

Values are for 3 oz (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	120	141	6%
Protein	21.3 g	25.0 g	43%
Carbohydrates	11.9 g	14.0 g	4%
Fiber	0.5 g	0.6 g	2%
Sugar	0.0 g	0.0 g	-
Fat	1.7 g	2.0 g	2%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	85 mg	100 mg	2%
Iron	4.42 mg	5.20 mg	25%
Sodium	340 mg	400 mg	15%

About 32% of seitan calories come from carbohydrates, 57% from protein and 10% from fat.

Seitan by Health Goal

The by-goal ratings section evaluates seitan based on common dietary goals, providing insight into its suitability for various nutritional objectives.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (21.3 g in 120), very filling
Blood sugar / diabetes	Good	Glycemic load of about 3 per serving
Immunity	Good	Often fortified with B12 and zinc; amounts vary by brand
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Good	Lean protein with modest saturated fat
Muscle gain	Excellent	21.3 g of plant protein per serving

Seitan and Blood Sugar

Glycemic index: 25. Glycemic load: 3 per serving.

Seitan has a glycemic load of about 3 per serving, a modest effect on blood sugar, and its protein slows the rise.

How Seitan Compares to Other Protein Foods

In the comparison table, seitan is analyzed alongside other protein-rich foods, highlighting its unique attributes and benefits.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Seitan	141	25.0	2.0	0.3
Tofu	144	15.8	8.7	1.3
Tempeh	192	20.3	10.8	2.2
Chicken Breast	165	31.0	3.6	1.0

Seitan Myths, Checked

Seitan is a complete protein , Misleading. Seitan is high in protein but low in lysine, so vary your protein sources.

Seitan is safe for everyone , False. Seitan is pure wheat gluten and is not safe for people with celiac disease.

How to Track Seitan

With seitan, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log seitan accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of seitan?

How many calories are in 3 oz of seitan? Seitan contains 120 calories in a 3 oz (85 g) serving, making it a low-calorie protein option.

Is seitan good for weight loss?

Is seitan good for weight loss? Yes, seitan can be beneficial for weight loss due to its high protein content of 21.3 g per serving and low calorie count.

Can people with diabetes eat seitan?

Can people with diabetes eat seitan? Yes, seitan is low in sugar, containing 0 g per serving, making it a suitable option for those managing blood sugar levels.

How much protein is in seitan?

How much protein is in seitan? A 3 oz (85 g) serving of seitan provides 21.3 g of protein, making it an excellent source for plant-based diets.

Is seitan high in sugar?

Is seitan high in sugar? No, seitan contains 0 g of sugar per serving, which is advantageous for those monitoring their sugar intake.

Is seitan a healthy meat substitute?

Is seitan a healthy meat substitute? Seitan is considered a healthy meat substitute due to its high protein content and low fat, with only 1.7 g of fat per serving.

Key Takeaways

• Seitan provides 120 calories per 3 oz (85 g) serving.
• It contains 21.3 g of protein, making it a high-protein food.
• Seitan has 11.9 g of carbohydrates and 0 g of sugar.
• Each serving contains 0.5 g of fiber and 1.7 g of fat.
• Seitan provides 4.42 mg of iron and 340 mg of sodium.
• It is a suitable option for plant-based diets and weight management.