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The Nutritional Value of Seitan

author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
The Nutritional Value of Seitan
Seitan can take many forms. Photo Credit: kabVisio/iStock/GettyImages

Seitan, also known as wheat meat, is a vegetarian meat substitute made from wheat gluten, soy sauce or tamari, ginger, garlic and seaweed. This nonmeat alternative is high in protein, low in fat and a good source of iron. The meatlike food, however, can be high in sodium and affect blood pressure.

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Low in Calories and Filling

Whether you make it yourself or buy it ready-made, seitan is a low-calorie choice with 75 to 120 calories per three-ounce serving, according to LIVESTRONG's food database MyPlate.

Seitan is also considered a low-energy-dense food, which means it has few calories compared to its serving size. The Centers for Disease Control and Prevention says filling your diet with more foods low in energy density, like seitan, is a healthy and easy way to manage weight because it satisfies hunger on fewer calories.

High in Protein, Low in Carbs and Fat

Although seitan is made from wheat, it is low in carbs and high in protein. A three-ounce portion of seitan contains five to six grams of carbohydrates, one to two grams of fiber, 0 to two grams of fat and 13.5 to 21 grams of protein.

The publication "Dietary Guidelines for Americans 2010" says that including alternative sources of protein in place of your usual meat and chicken can help improve the nutritional quality of your diet by providing nutrients that promote health.

Seitan is low in fat, has no saturated fat and provides a source of fiber, making it a good choice for heart health. So, instead of making your usual beef stew for dinner, try stew with seitan.

Watch the Sodium

Seitan — especially the ready-made varieties — can be high in sodium. A three-ounce portion of commercially prepared seitan has up to 300 milligrams of sodium. Too much sodium in the diet increases blood pressure and risk of heart disease.

"Dietary Guidelines for Americans, 2010" recommends limiting sodium intake to less than 2,300 milligrams a day or less than 1,500 milligrams if you already have high blood pressure, are over the age of 51 or are of African American descent. You can limit the amount of sodium in your seitan if you make it yourself using low-sodium soy sauce.

Good for the Blood

Protein foods are an important source of iron, which is an essential mineral that helps carry oxygen throughout your body. While seitan is not as good a source of iron as tofu, it can help you meet your daily needs.

A three-ounce portion of seitan meets eight percent of the daily value for iron. To enhance the absorption of the iron in the seitan, eat it with a food rich in vitamin C such as a seitan stir-fry made with peppers and broccoli.

More About MyPlate

The free LIVESTRONG MyPlate calorie tracker app for iPhone and Android has helped millions of people lose weight the healthy way — by getting support from an active community as they track their eating and exercise. Consistently a top-rated app, MyPlate offers the latest technology in an easy-to-use tool that includes millions of foods and recipes, 5-minute in-app workouts and a robust support community.

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