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Seitan steak Calories
High-protein plant-based meat alternative
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Seitan steak has 150 calories. It contains 14.1 g of carbs, 25.2 g of protein, 1.9 g of fat and 0.6 g of fiber. Its 28 µg of Selenium covers 51% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Seitan steak Nutrition Facts
Selected: 100 g
150
KCAL / 100G
Carbs
14.1g
· 5% DV
Protein
25.2g
· 50% DV
Fat
1.9g
· 2% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 58% · Fat 10%
Seitan steak nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 350 mg | 15% |
| Total carbohydrate | 14.1 g | 5% |
| Fiber | 0.6 g | 2% |
| Protein | 25.2 g | 50% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Seitan steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 150 kcal |
| 1 piece (small) | 60 g | 90 kcal |
| 100 g | 100 g | 150 kcal |
| 1 serving (medium) | 120 g | 180 kcal |
| 1 cup (diced) | 140 g | 210 kcal |
| 1 piece (large) | 150 g | 225 kcal |
| 1 serving (large) | 180 g | 270 kcal |
| 1 piece (extra large) | 200 g | 300 kcal |
| 2 piece (double) | 200 g | 300 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Seitan steak
What is seitan steak made of?
Seitan steak is made mainly from wheat gluten, the protein in wheat, mixed with liquid and seasonings. The mixture is shaped and cooked to create a firm, chewy meat alternative.
How do you cook seitan steak?
Sear prepared seitan steak in a lightly oiled pan until browned on both sides, or grill it for charred edges. Since many store-bought pieces are already cooked, heat them through without overcooking or they may become tough.
What does seitan steak taste like?
Seitan steak has a mild, savory taste and a dense, chewy texture. It does not automatically taste like beef; marinades, spices, and sauces give it most of its character.
How do you make seitan steak at home?
To make seitan steak at home, mix vital wheat gluten with broth, seasonings, and any flavorings in your recipe. Shape the dough and cook it by steaming or simmering before browning it for a crust.
Can seitan steak replace beef steak in recipes?
Seitan steak can replace beef in sandwiches, wraps, stir-fries, and many sauced dishes. It browns well, but it will not reproduce beef’s flavor exactly, so use a savory marinade or sauce when that flavor matters.
Why is seitan steak rubbery?
Seitan steak can turn rubbery if its dough is overworked or it is cooked too long at high heat. Knead only until combined, cook gently, and brown it briefly at the end rather than continuing to cook it for a long time.
How should you season seitan steak?
Season seitan steak with savory ingredients such as garlic, black pepper, smoked paprika, herbs, or soy sauce. A marinade adds flavor before cooking; pat the surface dry before searing so it browns instead of steaming.
How long does cooked seitan steak last in the refrigerator?
Cooked seitan steak keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and follow the package’s storage directions for opened, ready-made seitan.
Can you freeze seitan steak?
Yes, seitan steak freezes well. Freeze it in portions in an airtight container or freezer bag, then thaw it in the refrigerator before reheating; a quick pan sear can help restore its browned exterior.
Is seitan steak a healthy choice?
Seitan steak can be a convenient plant-based protein option, but its nutritional quality varies with the recipe and product. Some versions are high in sodium, so consider the seasoning and sauces you serve with it.
Seitan steak Vitamins & Minerals
Vitamins
B3
4.5mg · 28% DV
B1
0.12mg · 10% DV
Biotin
2.5µg · 8% DV
Folate
25µg · 6% DV
Minerals
Selenium
28µg · 51% DV
Iron
5.2mg · 29% DV
Copper
0.2mg · 22% DV
Phosphorus
140mg · 20% DV
Sodium
350mg · 15% DV
Potassium ⭐
100mg · 3% DV
Seitan steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seitan steak
To burn the 150 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Seitan steak?
Seitan steak is made from wheat protein and shaped into slices with a substantial, meat-like bite. It has roots in East Asian Buddhist cooking, where wheat-based meat substitutes have long been used, and is now prepared in many cuisines.
Its chewy, slightly fibrous texture takes on marinades and seasonings readily. Grill or pan-sear it and serve with vegetables, grains or a salad; it also works well in sandwiches and wraps. For people choosing plant-based meals, it offers a protein-rich centrepiece, with 25.2 g of protein per 100 g. Pair it with plenty of vegetables, or use a lighter marinade and little oil when cooking.
How Nutritious Is Seitan steak?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Seitan steak Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Seitan steak Contain Allergens?
Contains these allergens:
Which Diets Is Seitan steak Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Seitan steak Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 18.3:1
Above the ideal 4:1 (18.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.