If you’re trying to eat less meat or go fully plant-based, finding a protein-rich meat alternative for meals becomes a top priority. You can turn to the usual suspects—tempeh, legumes, and nuts—or take the road less traveled with unexpected protein sources like seaweed. But one plant-based option may be better than the rest, and people often forget it’s super protein rich. Have you heard of seitan?
As Real Nutrition founder Amy Shapiro, RD, explains, seitan is a plant-based food made from wheat gluten, the main protein source found in wheat. It’s been used for centuries in Asian cuisines, Shapiro says, and is now one of the more sought-after protein sources, especially for those who don’t want to eat animal products.
“You can think of it as wheat meat,” adds sports dietitian Roxana Ehsani, MS, RD. “It can mimic the texture of chicken, and because its flavor is fairly neutral, it takes on the flavor of whatever you season it with. It’s a great protein substitute for anyone following a vegan or vegetarian diet.”
How much protein is in seitan?
Shapiro says seitan is one of the most protein-dense plant foods. “You get a lot of protein per calorie, which helps with satiety, blood sugar balance, muscle maintenance, and weight management,” she adds. According to the US Department of Agriculture, 100 grams of seitan contains almost 25 grams of protein, comparable to meat sources like chicken, which contains the same amount per 100 grams, and turkey, which contains 24 grams of protein per 100 grams.
Other benefits
You’ll also find other nutrients with seitan. Shapiro lists selenium, iron, and copper as some of the minerals you’ll find. Ehsani agrees and adds calcium to the list, noting that seitan is naturally low in carbs and total fat.
It’s a versatile food, Shapiro says, that takes on whatever flavors you cook with and works in almost any cuisine. It’s also soy-free, which she says is a good option for anyone who is trying to avoid soy or looking to vary their protein sources beyond tofu and tempeh.
Are there downsides?
Shapiro says that anyone with a gluten sensitivity, a wheat allergy, or celiac disease should avoid seitan completely, as it is essentially made of pure gluten. And depending on where you get your seitan, it may contain high levels of sodium if it’s store-bought or highly processed. (She recommends looking for simple ingredients or making it at home.) Some people may also find it hard to digest.
As for protein, Shapiro notes that seitan is technically an incomplete protein; it is low in the essential amino acid lysine, which is vital for bone health and metabolism. To help balance it, she recommends pairing seitan with lysine-rich foods like beans, lentils, chickpeas, soy, or quinoa.
