Vital wheat gluten
FDC 168147
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 76 · +12 vs Grains & pasta medianVital wheat gluten is essentially concentrated wheat protein, and it shows: at 370 calories per 100 grams it scores 76 of 100, a Strong band and rank 8 of 60 in Grains & pasta, well above the category median of 64. Protein is extraordinary here at 150% of the Daily Value, with iron at 29% and calcium at 11%, in the excellent and good tiers respectively.
It is not eaten on its own but mixed into bread dough to boost chew and structure, or hydrated and simmered to make seitan; because it is used in small amounts, no standard serving size is listed for it. The honest caveat is that this is pure wheat gluten protein, so it has no place in a diet that avoids wheat protein, and its figures reflect a concentrated ingredient rather than a full meal.
See how this score is calculated, build a plate around vital wheat gluten, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 370 kcal | 19% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 29 mg | 1% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 0.6 g | 2% |
| Sugars | 0 g | |
| Protein | 75 g | 150% |
| Potassium | 100 mg | 2% |
| Calcium | 142 mg | 11% |
| Iron | 5.2 mg | 29% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 168147Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Wheat germ, crudeDensity 78 vs 76Rye flour, darkDensity 83 vs 76Oat bran, rawDensity 86 vs 76Original analysis by NutriVerdict
In the kitchen and how to use it
Vital wheat gluten is the concentrated protein extracted from wheat flour, sold as a fine powder that bakers add to bread dough to strengthen its structure and improve chewiness and rise, especially in whole grain or low-protein flour blends. It's also the base ingredient for homemade seitan, made by kneading it with water or broth into a stretchy dough, then simmering or steaming it to form a dense, chewy meat substitute that can be sliced, cubed, or shredded. Cooks season the seitan dough with soy sauce, garlic, or broth before cooking so the flavor carries through, then use the finished product in stir-fries, stews, or sandwiches in place of meat.
Store vital wheat gluten powder in an airtight container in a cool, dry pantry, where it keeps well for many months. It's exceptionally concentrated in protein, providing 75.2g of protein per 100g, which is where the 150% Daily Value figure for protein comes from, though a typical recipe uses only a tablespoon or two mixed into a much larger batch of flour rather than the whole 100g. It also carries 29% of the Daily Value for iron and just 29mg of sodium per 100g, but because it's used in small quantities as a dough additive or turned into seitan, the practical serving size is far smaller than the 100g reference amount.
Frequently asked questions about vital wheat gluten
What is vital wheat gluten used for?
It's mainly added to bread dough to improve chewiness and rise, and it's the main ingredient used to make seitan, a chewy meat substitute.
Why is vital wheat gluten so high in protein?
It's the concentrated gluten protein extracted from wheat flour, so per 100g it provides 75.2g of protein, far more than flour itself.
How do you make seitan from vital wheat gluten?
The powder is kneaded with water or broth into a stretchy dough, seasoned, and then simmered or steamed until firm and chewy.