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Seitan

Seitan

Everyday

Seitan is a high-protein food made from wheat gluten, the main protein found in wheat. It has a chewy texture that makes it a popular meat substitute, particularly in vegan and vegetarian diets. The process of making seitan involves washing away the starch from wheat flour dough, leaving behind a concentrated mass of gluten which is then cooked. Due to its wheat-based origin, seitan is not suitable for individuals with celiac disease or gluten intolerance.

Macro Impact

A 3 oz serving contains 166 calories, 23g protein, 6g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 166 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories166
% Daily Value*
Total Fat6g
8%
Saturated Fat0.6g
3%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat4g
Cholesterol0mg
0%
Sodium555mg
24%
Total Carbohydrate6g
2%
Dietary Fiber2g
6%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein23g
Vitamin D0mcg
0%
Calcium31mg
2%
Iron1mg
8%
Potassium74mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
6 / 275 g
2%
Fiber
2 / 28 g
6%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
4 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
4 / 31 g
13%
Polyunsaturated
2 / 23 g
7%
Saturated
1 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
23 / 80 g
28%
Amino Acids
Histidine
0 / 3 g
15%
Isoleucine
1 / 2 g
51%
Leucine
2 / 3 g
52%
Lysine
0 / 2 g
17%
Methionine
0 / 1 g
25%
Phenylalanine
1 / 2 g
62%
Threonine
1 / 1 g
51%
Tryptophan
0 / 0 g
76%
Valine
1 / 2 g
44%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
9 g
Glycine
1 g
Proline
3 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
5 / 30 mcg
16%
Cobalamin, B12
0 / 2 mcg
0%
Folate
13 / 400 mcg
3%
Vitamin A
3 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
14%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
31 / 1k mg
3%
Copper
0 / 1 mg
28%
Iron
1 / 13 mg
11%
Magnesium
22 / 370 mg
6%
Manganese
1 / 2 mg
29%
Phosphorous
74 / 700 mg
11%
Potassium
74 / 3k mg
2%
Selenium
27 / 55 mcg
49%
Sodium
555 / 2.3k mg
24%
Zinc
1 / 10 mg
13%
Chromium
3 / 30 mcg
11%
Molybdenum
26 / 45 mcg
59%
Iodine
9 / 150 mcg
6%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
49 g
Caffeine
0 mg
Choline
24 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Seitan. Frida. Public Food Key 1784.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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