Seitan has 75 g protein per 100 g – the highest of any whole plant food. Made from wheat gluten, its DIAAS is ~0.25 due to low lysine. Combining with lysine-rich legumes (beans, lentils) compensates for this limitation and creates a complete amino acid profile.
How should I track Seitan?
Seitan is high in protein. Plant-based foods like Seitan often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
