Vital Wheat Gluten

Q: How many calories in 100g of vital wheat gluten?

About 370 calories, with roughly 75.2g of protein. 100g weighs about 100g. Use the slider above for any other portion.

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370

cal per 100 g

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= 3.5 oz

Calories

370

Protein

75.2g

Carbs

13.8g

Fat

1.9g

Protein 81% Carbs 15% Fat 4%

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Vital Wheat Gluten is basically 81% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

Reverse calculator

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 370 cal. Adjust down for lighter, up for heavier.

Walking

106

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry vital wheat gluten becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0.6 g2%

Sugar0 g—

Saturated fat0.272 g1%

Cholesterol0 mg0%

Sodium29 mg1%

Potassium100 mg2%

Calcium142 mg11%

Iron5.2 mg29%

Magnesium25 mg6%

Zinc0.85 mg8%

Vitamin C0 mg0%

Vitamin E0 mg0%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60 mg0%

Vitamin B120 mcg0%

Folate0 mcg0%

Niacin0 mg0%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Brown Rice

Almost identical calories · -68g protein.

Cal370 Protein7.6 g Fat2.8 g

Quinoa

Almost identical calories · -61g protein.

Cal368 Protein14.1 g Fat6.1 g

White Rice

Almost identical calories · -68g protein.

Cal365 Protein7.1 g Fat0.7 g

Common questions

The stuff people actually ask.

How many calories in 100g of vital wheat gluten?

About 370 calories, with roughly 75.2g of protein. 100g weighs about 100g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry vital wheat gluten is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is vital wheat gluten actually healthy, or is that marketing?

By the numbers on this page: high protein, low fat, near zero sugar. Hard to argue with.

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