Seitan (wheat gluten)
3oz (85g)Protein per 100g25.0g
Calories per 100g370
Fat per 100g1.9g
Carbs per 100g14.0g
Fiber per 100g0.6g
Leucine (per serving, est.)1550mg
Typical cost$$
Quality 0.25
very low quality alone — lysine-deficient, must be combined with legumes
veganvegetarian
Why Seitan (wheat gluten) shows up in protein-forward diets
The highest raw protein-per-100g of any plant food on this list, but it's also the lowest quality score — seitan is almost pure gluten, and gluten is severely deficient in lysine, one of nine essential amino acids.
Serving-size math
A 3oz (85g) portion delivers 21.2g of protein and roughly 314 calories. Scaled per 100 calories, that works out to 6.76g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.
Prep tip
Pair with a legume side (beans, lentils) in the same meal — legumes are high in the lysine seitan lacks, making the combined meal complete.
Best for
- vegan bulking (paired with legumes)
- texture-focused cooking
Allergens
Contains: wheat, gluten.
Frequently asked
How much protein is in seitan (wheat gluten)?
25.0g per 100g, or 21.2g per 3oz (85g).
Is seitan (wheat gluten) a complete protein?
No — very low quality alone — lysine-deficient, must be combined with legumes.