Is Seitan Good for You?
Key takeaways:
Seitan is a nutritious plant-based meat alternative made from wheat gluten. It’s high in protein, and low in carbohydrates and fat.
Many meat alternatives are made from soy. But because seitan is made from wheat, it’s a good plant-based protein option for people with a soy allergy.
Seitan is easy to make at home. But you can also buy it premade. It has a firm, meaty texture, and works well in soups, stews, and stir-fries.
Table of contents
If you’re cutting back on meat or don’t eat it at all, then you may have tried seitan, a tasty and versatile meat alternative. Seitan may not be as well known as other plant protein sources like beans, lentils, and soy foods. But with increasing interest in plant-based eating, seitan is now widely available. So is seitan good for you? Read on to learn more about seitan’s health benefits and how to incorporate it into your meals.
What is seitan?
Seitan (pronounced SAY-tan) is a meat alternative made from wheat gluten. Sometimes called “vital wheat gluten” or “wheat meat,” seitan has been used in Asian cuisine for centuries.
Seitan is made by combining wheat flour with water to form a dough, and then rinsing it thoroughly to remove the starch. The result is a high-protein ball of gluten that has a chewy, firm texture similar to meat. You can make seitan yourself, but many people buy it ready-made.
What does seitan taste like? On its own, seitan has a mild taste. People often say it tastes like a portobello mushroom or unseasoned chicken breast. But seitan absorbs the flavors of whatever it’s cooked or marinated in. This makes it a tasty protein to stir-fry, bake in the oven, or even grill.
Seitan nutrition facts
Seitan has several nutritional advantages. It’s high in protein, low in fat, and low in carbohydrates. It also contains fiber, iron, and calcium.
The exact nutrition profile of seitan will vary by brand. But a 4 oz serving of a popular brand of premade seitan contains:
Calories: 179
Calcium: 79.4 mg (6% daily value or DV)
Carbohydrates: 9.9 g
Fat: 1 g
Fiber: 2 g
Iron: 2.8 mg (15% DV)
Protein: 35.8 g
Sodium: 875.4 mg (36% DV)
Plant vs. animal protein: Both are nutritious and can be part of a well-balanced diet. Learn about some of the differences between plant and animal protein.
What is a plant-based diet? This eating plan emphasizes whole, nutrient-rich plant foods, and focuses on minimizing animal products and processed foods. It comes with some benefits for health.
Plant-based protein sources: Some of the best plant-based protein sources are lentils, beans, and nuts. But there are plenty more plant-based protein sources.
Note that many brands of premade seitan contain soy sauce, which contributes to the sodium content. If you’re following a low-salt diet, look for seitan with 10% DV or less of sodium per serving. Or make your own seitan at home with minimal salt.
What are the benefits of seitan?
Seitan has many benefits, from its nutritional profile to its versatility in cooking. Let’s take a look at some of seitan’s advantages.
High in protein
Not only does seitan have more protein per serving than other plant-based foods — it even has more than many animal-based proteins, including lean beef and chicken breast.
4 oz portion | Amount of protein |
|---|---|
Seitan | |
Lean, cooked beef | |
Lean, cooked chicken breast |
Protein has many important roles in the body, including:
Helping to build muscle, skin, bones, and cartilage
Supporting immunity
Helping with weight management
Supporting daily metabolism
Acting as a chemical “messenger” between different parts of the body
Soy-free
Many meat alternatives are made from soy. But seitan is made from gluten, which makes it a great plant-based protein choice for people who are allergic or sensitive to soy. But keep in mind that many premade seitan products use soy sauce to enhance the flavor. So check the ingredient list, and if you avoid soy, choose plain seitan, or make your own.
Contains fiber
Like other plant-based sources of protein, seitan contains fiber. In contrast, animal products don’t contain any fiber.
Eating a diet high in fiber can benefit your health by:
Helping to prevent constipation by promoting regular bowel movements
Improving cholesterol and blood sugar levels
Lowering your risk of developing heart disease, Type 2 diabetes, and some cancers
Promoting a healthy gut
Contains iron
Seitan contains iron, which is needed to make the red blood cells that carry oxygen throughout your body.
There are two types of iron: heme and nonheme iron. Heme iron comes from animal foods, such as meat, fish, and seafood. Nonheme iron is the type of iron in plant foods, including seitan. The body absorbs heme iron better than it absorbs nonheme iron. But combining nonheme iron foods with foods rich in vitamin C (like oranges) can help with absorption.
Low in carbohydrates
With only 10 g of carbohydrates per 4 oz serving, seitan is a low-carbohydrate food. This makes it a particularly good option if you are a vegetarian or vegan trying to follow a low-carbohydrate diet for diabetes or another health reason.
Low in fat
Fat is an essential nutrient in your diet, and it comes with many health benefits. But it’s important to limit saturated fat intake to help protect your heart and overall health. Plant-based protein foods like seitan are low in fat compared to animal products, which are usually higher in total and saturated fats.
Texture
Seitan is unique compared to other plant-based proteins because of its dense, chewy texture. Its heartiness makes it an excellent stand-in for meat in many recipes, and it holds up well when grilled, pan-fried, or baked.
Inexpensive
Compared to the price of certain cuts of meat or dairy products, seitan is a cost-effective protein option. A 6 oz to 8 oz package contains two to four servings, and usually costs less than $6.
Seitan vs. tempeh vs. tofu
You may be wondering where seitan stands in comparison to the more well-known plant proteins tempeh and tofu. The main difference is that seitan uses wheat gluten as its protein source, while tempeh and tofu are soy-based proteins.
Tempeh is made from fermented soybeans, which are rich in probiotics. This makes tempeh a good choice for gut health. Tofu is made from dried soybeans that are processed into firm, extra firm, or silken varieties.
Unlike seitan, tempeh and tofu are both considered complete proteins. This means they contain all nine essential amino acids that your body needs but cannot make on its own.
The table below compares seitan, tempeh, and tofu.
4 oz portion | Protein source | Complete protein? | Calories | Protein | Fat | Carbs | Fiber | Who should avoid |
|---|---|---|---|---|---|---|---|---|
Seitan | Wheat gluten flour | No | 179 | 35.8 g | 1 g | 9.9 g | 2 g | Celiac, gluten sensitivity, wheat allergy, wheat sensitivity |
Tempeh | Fermented soybeans | Yes | 215 | 24.3 g | 6.1 g | 16.2 g | 8.1 g | Soy allergy |
Tofu | Dried soybeans | Yes | 96 | 12.4 g | 4.8 g | 1.1 g | 1 g | Soy allergy |
How to cook with seitan
Seitan is versatile and can be used as a substitute for meat in almost any type of cuisine. In particular, you can easily find many Asian- or Italian-inspired seitan recipes online. Here are a few easy ways to use seitan:
Cubed seitan: Add cubed seitan to a stir-fry with your favorite vegetables, and serve over rice, quinoa, or noodles. Cubed seitan also works well in a veggie-based stew or in a cold pasta salad.
Crumbled seitan: Use crumbled seitan in chili or tacos as a substitute for ground beef.
Sliced seitan: Slice seitan and top it with your favorite Italian sauce, like marinara or Alfredo. Or, brush sliced (or cubed) seitan with oil or barbecue sauce and cook it on the grill.
Since seitan is precooked, you can enjoy it hot or cold.
Where to buy seitan
You can buy seitan in most grocery stores. You’ll find it in the refrigerated, plant-based “meat” section along with tofu and tempeh. Try to choose varieties that aren’t marinated with high-sodium ingredients like soy sauce, especially if sodium is a concern.
If you prefer to make your own seitan, you can usually find wheat gluten flour in the natural foods section of the grocery store.
Frequently asked questions
Seitan isn’t a complete protein because it’s low in lysine, one of the nine essential amino acids. But it’s still a good source of protein. If you eat a variety of plant-based foods throughout the day, you’ll get all your essential amino acids.
Seitan contains only a few ingredients: water, vital wheat gluten, and some seasonings (like soy sauce and garlic). Unlike highly processed foods that have little to no nutritional value and various additives, seitan is minimally processed. Some manufacturers will add wheat, soy, lentil, or chickpea flour to their seitan to improve texture and mouthfeel.
People with celiac disease or gluten intolerance should avoid seitan because it’s made from wheat flour. And people with irritable bowel syndrome (IBS) may want to avoid preseasoned seitan because it often contains garlic or onions that can trigger their symptoms.
While you can eat seitan every day, that might get boring after a while. It’s important — especially for vegetarians and vegans — to get their protein from a variety of plant-based foods like beans, nuts, seeds, vegetables, and whole grains. This helps ensure you get all the essential amino acids and avoid any nutrient deficiencies.
The bottom line
Seitan is a great plant-based protein option if you’re vegetarian, vegan, or just want to cut back on animal protein. It’s made from wheat gluten, and is high in protein (even higher than some meat), low in carbohydrates, and low in fat. And seitan’s hearty, chewy texture makes it an ideal substitute for meat. You can make seitan yourself at home or buy it premade. Just note that if you avoid soy, you should make sure your store-bought seitan doesn’t have added soy sauce.
Why trust our experts?
References
American Heart Association. (2024). Dietary fats.
Mid Atlantic Vegan. (n.d.). Seitan: A history.
MyFoodData. (n.d.). Beef, New Zealand, imported, eye round, separable lean and fat, cooked, slow roasted.
MyFoodData. (n.d.). House Foods premium firm tofu.
MyFoodData. (n.d.). Lightlife - original tempeh.
MyFoodData. (n.d.). Roasted chicken breast.
MyFoodData. (n.d.). Upton’s Naturals - traditional seitan in chunks, traditional.
ScienceDirect. (n.d.). Complete protein.
