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Wheat gluten Calories
High-protein wheat protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (shredded) of Wheat gluten (8 g) has 30 calories. That works out to 370 calories per 100 g. It contains 1 g of carbs, 6 g of protein, 0.2 g of fat and 0 g of fiber. Its 3.1 µg of Selenium covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wheat gluten Nutrition Facts
Selected: 1 tablespoon (shredded) · 8 g
30
KCAL / 8G
Carbs
1g
· 0% DV
Protein
6g
· 12% DV
Fat
0.2g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 81% · Fat 6%
Wheat gluten nutrition facts table · 1 tablespoon (shredded) (8 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.32 mg | 0% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6 g | 12% |
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 Tablespoon of Shredded Wheat gluten?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (shredded) | 8 g | 30 kcal |
| 2 tablespoon (double) | 16 g | 59 kcal |
| 1 ounce (medium) | 28 g | 104 kcal |
| 0.25 cup (quarter) | 30 g | 111 kcal |
| 1 serving (medium) | 50 g | 185 kcal |
| ½ cup (half) | 60 g | 222 kcal |
| 100 g | 100 g | 370 kcal |
| 1 serving (large) | 100 g | 370 kcal |
| 1 cup (whole) | 120 g | 444 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Wheat gluten
What is wheat gluten?
Wheat gluten is the concentrated protein left when starch and other components are separated from wheat flour. It is commonly sold as a dry powder and used to strengthen dough or make seitan.
How is wheat gluten made?
Wheat gluten can be made by mixing wheat flour with water to form dough, then washing away much of its starch. The remaining protein-rich material is dried and ground for use as a powder.
Is wheat gluten the same as seitan?
No. Wheat gluten is the main ingredient used to make seitan, while seitan is a cooked food made by combining wheat gluten with liquid and seasonings. The powder itself is not seitan.
How do you make seitan with wheat gluten?
Mix wheat gluten with water and seasonings to form a dough, shape it, then cook it in a seasoned broth or other cooking liquid. Cooking gives the dough its firm, chewy texture.
What does wheat gluten do in bread?
Wheat gluten adds protein and elasticity to bread dough, helping it hold its shape and trap gas as it rises. Bakers may use it to strengthen dough made with lower-protein flour.
Can you replace flour with wheat gluten?
No, wheat gluten cannot replace flour by itself because it lacks flour’s starch and other components. It can be added to a flour-based recipe, but using it as the sole flour will not produce ordinary bread.
Is wheat gluten the same as vital wheat gluten?
Usually, the terms refer to the same concentrated, dried wheat protein sold as a powder. “Vital wheat gluten” commonly names the baking or seitan ingredient, while “wheat gluten” can also refer more broadly to the protein in wheat.
How should you store wheat gluten?
Keep wheat gluten in a tightly sealed container in a cool, dry place. Moisture can cause clumping and spoilage; follow the package directions for storage after opening.
Can people with celiac disease eat wheat gluten?
No. Wheat gluten contains the protein that triggers the immune response in celiac disease, so people with celiac disease should avoid it. Seitan and foods made with wheat gluten are not suitable either.
Can you eat wheat gluten raw?
No, wheat gluten powder and uncooked dough are not intended to be eaten raw. Mix the powder into a recipe and cook it thoroughly; raw flour-based dough can also carry foodborne pathogens.
Wheat gluten Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
B3
0.48mg · 3% DV
B5
0.08mg · 2% DV
Biotin
0.48µg · 2% DV
Minerals
Selenium
3.12µg · 6% DV
Manganese
0.06mg · 3% DV
Iron
0.42mg · 2% DV
Copper
0.02mg · 2% DV
Potassium ⭐
8mg · 0% DV
Sodium
2.32mg · 0% DV
Wheat gluten Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat gluten
To burn the 30 calories in 1 tablespoon (shredded) (8 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 Wheat gluten?
Wheat gluten is the concentrated protein from wheat, usually sold as a dry flour-like ingredient. Mixed with water and kneaded, it becomes an elastic, fibrous dough; cooked, that dough is known as seitan. It is used in home kitchens and commercial plant-based cooking around the world, both to make seitan and to strengthen the texture of some doughs.
On its own it has a mild flavour, so it readily takes on seasoning and sauces. Seitan can be pan-fried or simmered, then served in a sandwich, stir-fry or alongside grains and vegetables. Wheat gluten is notably protein-rich, with 75 g of protein per 100 g. Pair it with vegetables and a grain for a more rounded meal, and add the dry ingredient gradually to control the dough’s firmness.
How Nutritious Is Wheat gluten?
Nutrient density
Medium
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 Wheat gluten 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 Wheat gluten Contain Allergens?
Contains these allergens:
Which Diets Is Wheat gluten Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wheat gluten Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.07g
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Nutrition data compiled from USDA FoodData Central and scientific sources.