Seitan
Serving size: 3 oz (85g)
Allergens: gluten
Why Eat Seitan?
Seitan (wheat gluten) is the highest-protein plant food by weight, providing about 25g of protein per 3 oz serving with a remarkably meat-like texture. It's low in fat and carbohydrates, making it a unique macronutrient profile among plant proteins.
Seitan contains 2.2x more protein per serving than Wild Salmon.
At a Glance
Nutrient Fingerprint
Seitan's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Protein (% DV) vs similar Proteins
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Seitan per serving (3 oz (85g)), grouped by category.
0.5 g per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Seitan
Storage & Selection Tips
How to Select
Store-bought seitan should be firm with a pleasant wheat smell. You can also make it from vital wheat gluten flour, which is more affordable.
How to Store
Keep store-bought seitan refrigerated in its broth. Homemade seitan should be stored submerged in cooking broth.
Shelf Life
Store-bought seitan lasts until the expiration date unopened, 5-7 days opened. Homemade keeps 7-10 days refrigerated or 3-6 months frozen.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Seitan Appears in These Nutrient Guides
Magnesium
5% DV per serving
Iron
24% DV per serving
Calcium
9% DV per serving
Zinc
6% DV per serving
Fiber
2% DV per serving
Potassium
2% DV per serving
Selenium
62% DV per serving
Phosphorus
18% DV per serving
Copper
22% DV per serving
Protein
128% DV per serving
Sodium
1% DV per serving
Similar Foods (Proteins)
Compare Seitan
See how Seitan stacks up against another food, nutrient by nutrient.
Seitan Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.