Seitan (pronounced say-TANN) is a high-protein food made by washing wheat flour dough to remove the starch, leaving behind the gluten protein. Gluten, found in wheat, rye, and barley, is the “glue” that holds these foods together. Mixing gluten with water, herbs, and spices creates seitan.

Seitan is a staple food across China, Japan, and Southeast Asia. It is also widely used in Buddhist dishes as a meat substitute.

Seitan was introduced in the United States in the 1960s. It’s often the base for many plant-based “meats,” like burgers and sausages. Setian is known for its chewy, meat-like texture, rich umami flavor, and high protein content.

Seitan is found in refrigerated, frozen, or canned forms. It is also relatively low in calories, making it a popular choice for those seeking lean, plant-based proteins.

Seitan is a high-protein food, offering about 18 grams of protein per 100 grams (3.5 ounces). Protein supports muscle maintenance, prevents age-related muscle loss, and helps build enzymes, hormones, and neurotransmitters.

High-protein diets may help with weight management by increasing feelings of fullness. This is partly because amino acids (protein’s building blocks) in the gut trigger signals in the brain that regulate appetite.

While most people in the U.S. consume enough protein from animal sources like poultry, meat, and eggs, interest in plant-based options like seitan is growing.

Seitan is low in fat, making it a lean, high-protein food. Consuming fewer calories is often recommended for weight loss, and seitan fits nicely into a low-calorie meal plan. Seitan contains no saturated fat, a type of fat that should be reduced in the diet.

It is recommended that saturated fat intake be limited to less than 10% of daily calories. Saturated fat can contribute to cholesterol buildup in blood vessels, increasing the risk of heart disease and stroke.

Plant-based diets are becoming more popular due to interest in health, the environment, and animal welfare. Vegetarian diets exclude meat but may include eggs or dairy, while vegan diets avoid all animal products. Seitan, a high-protein meat alternative, complements other plant foods and is a great addition to these diets.

Research shows that plant-based diets can lower cholesterol levels and reduce the risk of heart disease. Studies also suggest these diets can help promote good gut bacteria, supporting overall health.

Plant-based diets may also help reduce fibromyalgia symptoms and improve quality of life. Fibromyalgia is a condition that causes symptoms like fatigue, headaches, bowel health changes, and depression.

A 3-ounce portion of seitan contains the following calories and nutrients:

• Calories: 89.9
• Fat: 0.647 grams (g), or 0.8% of the Daily Value (DV)
• Sodium: 250 milligrams (mg), or 11% of the DV
• Carbohydrates: 8 g
• Fiber: 1.01 g, or 4% of the DV
• Protein: 15 g, or 30% of the DV

Seitan is made with salt, so if you’re watching your sodium intake, it’s important to keep this in mind. The amount of sodium can vary by brand, so check the Nutrition Facts label to compare.

To enjoy seitan without overdoing the sodium, pair it with foods naturally low in sodium, like vegetables and grains, and use herbs and spices instead of salt to boost flavor.

Even if you’re not closely monitoring sodium, it’s best to avoid using too much, as this can raise blood pressure. Healthy adults should limit sodium to 2,300 milligrams per day, and adults with high blood pressure should aim for no more than 1,500 milligrams per day.

While seitan is safe for most people, some risks should be considered. Since seitan is made from gluten, people with celiac disease or gluten sensitivity should avoid it.

Consuming gluten can cause digestive issues, allergic reactions, and other health problems for people with these conditions. If you suspect an allergy or intolerance to gluten or any other food, avoid the food and consult a healthcare provider for proper diagnosis and guidance.

Although seitan is a protein-rich food, it is lower in certain vitamins and minerals than other plant proteins, such as beans, lentils, and peas (legumes). A 100-gram (3.5-ounce) serving of seitan provides 1.01 grams of fiber and 1.71 milligrams of iron, while the same amount of canned black beans offers 6.9 grams of fiber and 1.9 milligrams of iron.

Legumes also contain additional nutrients, including B vitamins and minerals like potassium and phosphorus.

Seitan is missing an essential amino acid called lysine. Amino acids are the building blocks of protein, and essential amino acids come from food sources because the body cannot make them. Lysine is found in other protein foods, such as legumes and animal proteins.

When adding seitan to your diet, try maintaining balanced nutrition by including a variety of protein sources.

Here are some tips for enjoying seitan:

• Balance seitan’s sodium content by pairing it with naturally low-sodium foods like fresh vegetables, whole grains, or legumes
• Enhance flavor without extra salt by using herbs, spices, lemon juice, or vinegar when cooking seitan
• Slice or cube seitan and stir-fry it with vegetables like bell peppers, broccoli, carrots, or snap peas
• Use seitan as a hearty filling for sandwiches, tacos, or wraps
• Add seitan to soups, stews, or salads for a protein boost

Seitan is a versatile, protein-rich food that mimics the texture of meat. Because it contains gluten from wheat flour, it is not suitable for people with gluten sensitivity or allergies.

Pairing seitan with nutrient-dense, low-sodium foods like vegetables, grains, and legumes can help create a balanced meal. By incorporating various protein sources into your diet, you can enjoy the benefits of seitan while ensuring you meet your nutritional needs.