How much protein is in 100g of seitan after cooking? A nutritional breakdown

November 25, 2025 •

3 min read

On average, 100 grams of cooked seitan contains between 20 to 30 grams of protein, making it one of the most protein-dense plant-based sources available. Knowing how much protein is in 100g of seitan after cooking is crucial for meal planning on a vegan diet.

Quick Summary

Cooked seitan provides a high protein yield, typically 20-30g per 100g serving. The exact amount is affected by preparation methods and ingredient additions like nutritional yeast. It's a great meat substitute for boosting protein.

Key Points

High Protein Source: 100g of cooked seitan typically contains 20-30g of protein, making it one of the highest plant-based protein options.
Content Varies by Recipe: The final protein per 100g is influenced by whether the seitan is homemade or store-bought, and by additional ingredients.
Cooking Method Matters: Techniques like steaming or simmering in broth affect the final water content and density, altering the protein concentration per 100g.
Incomplete Protein: Seitan is low in the essential amino acid lysine, so it should be paired with other lysine-rich foods like beans or lentils to form a complete protein.
Versatile Ingredient: Seitan’s meaty texture and ability to absorb flavour make it suitable for a wide range of dishes, from stir-fries to sandwiches and stews.

Protein Content: What to Expect

While vital wheat gluten, the core ingredient of seitan, is a concentrated protein source, the final protein content in 100g of cooked seitan varies. This is because the finished product includes water and other ingredients that add flavour and texture. The amount of protein in 100g of seitan after cooking can range from approximately 20 to over 30 grams, depending on the recipe and how it's prepared. Homemade seitan, in particular, allows for direct control over the protein concentration.

The Role of Water and Density

During cooking, seitan absorbs moisture from its simmering broth or steaming process. This affects the overall density of the final product. For instance, a denser seitan loaf that has been thoroughly kneaded and simmered will have a higher protein concentration per 100g than a lighter, more spongy variety. The total amount of protein in the recipe doesn't change, but the protein per serving changes with the water content.

How Added Ingredients Boost Protein

Many seitan recipes call for adding other ingredients to improve flavour and texture. These additions can significantly impact the final nutritional profile. For example:

Nutritional Yeast: A fantastic source of protein and B-vitamins, nutritional yeast is often added to seitan recipes to provide a cheesy, umami flavour. Including it can push the protein count closer to 40g per 100g in some homemade versions.
Legume Flours: Some recipes use a small amount of chickpea flour or other legume flour to soften the texture and add extra protein. This also helps balance the amino acid profile.
Vegan Protein Powder: For bodybuilders or those looking for an extra boost, adding a small amount of unflavoured vegan protein powder can increase the protein density even further.

Seitan's Place in a High-Protein Diet

Seitan is a powerful tool for those seeking high protein levels from plant-based foods. It offers a comparable protein count to lean animal meats, without the cholesterol or saturated fat. However, it is essential to understand that seitan is not a nutritionally complete protein on its own. It is low in the essential amino acid lysine. This is easily remedied by pairing seitan with other lysine-rich foods, such as lentils, beans, or quinoa, throughout the day.

A Simple Protein Comparison

To put seitan's protein content into perspective, let's compare it to other common protein sources per 100g serving.


Food (Cooked)	Approximate Protein (per 100g)	Fat (per 100g)	Carbohydrates (per 100g)
Seitan	24 - 28 grams	Low, around 1-3 grams	Low, around 4-9 grams
Firm Tofu	8 grams	4.8 grams	1.9 grams
Lentils	9 grams	0.4 grams	20 grams
Chicken Breast	31 grams	3.6 grams	0 grams

This table highlights that seitan provides a protein density far greater than most soy-based products and legumes, making it a highly efficient protein source for vegans and vegetarians. For more information on seitan's benefits and how to cook with it, visit the Veganuary website.

Practical Ways to Cook and Use Seitan

Cooking with seitan is straightforward, and various methods can influence its final texture and taste. Steaming is a popular method for achieving a tender, meaty consistency. Simmering in a rich, flavourful broth is another excellent approach that infuses the seitan with deep flavour. Once cooked, seitan is incredibly versatile and can be used in countless dishes. It readily absorbs marinades, spices, and sauces, making it an ideal base for many recipes. You can pan-fry slices for sandwiches, cube it for stews and stir-fries, or shred it for tacos.

Conclusion

In summary, cooked seitan is a nutritional powerhouse, offering a substantial 20 to 30+ grams of protein per 100g serving, rivaling many animal-based options. The exact amount depends on the specific recipe and cooking method, with homemade versions allowing for the highest degree of control. While it requires pairing with other foods to balance its amino acid profile, its high protein density, low fat, and versatility make it an invaluable component of a plant-based diet. For anyone looking to boost their protein intake without meat, seitan is an excellent and delicious choice.

Frequently Asked Questions

No, cooking does not reduce seitan's protein content. The protein in seitan is stable. The cooking process can affect the product's density by adding moisture, which can change the protein concentration per 100 grams, but the total amount of protein in the recipe remains the same.

Seitan is not a complete protein because it is low in the essential amino acid lysine. To get all the essential amino acids, you should combine seitan with other plant-based protein sources, like beans or quinoa, throughout your day.

Homemade seitan often offers better nutritional control. You can use less sodium and add nutritious ingredients like nutritional yeast or chickpea flour to increase the protein and balance its amino acid profile. Store-bought versions can sometimes be higher in sodium and preservatives.

Seitan's protein content (around 25g per 100g) is comparable to that of lean chicken breast (around 31g per 100g), making it a highly effective meat substitute.

No, seitan is made from wheat gluten and is not safe for individuals with celiac disease or gluten sensitivity. It is a high-gluten product and should be avoided by those with gluten-related disorders.

The cooking method doesn't increase the total protein in the seitan, but you can maximise the protein density per gram by creating a firm, dense product. Steaming it gently in a flavourful broth is a good technique to achieve a meaty texture and infuse taste without increasing water content excessively.

Yes, adding nutritional yeast to your homemade seitan recipe will increase its total protein content. Some recipes show a protein boost that brings the total closer to 40g per 100g.