Soy sauce

Soy sauce made from soy (tamari)

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Soy sauce FAQ

Table of Contents

• Is soy sauce gluten free?
• Is soy sauce vegan?
• Is soy sauce keto?
• Is soy sauce halal?
• Is soy sauce low FODMAP?
• What are some alternatives to soy sauce?
• Is soy sauce kosher?
• Is soy sauce vegetarian?
• Is soy sauce paleo?
• Is soy sauce high in protein?
• Does soy sauce contain sugar?
• Is soy sauce high in carbs?
• Is soy sauce high in cholesterol?
• Does soy sauce contain sodium?
• Is soy sauce high in potassium?
• Does soy sauce contain lectins?
• Is soy sauce high histamine?
• Is soy sauce high in purines?
• Is soy sauce high in uric acid?
• Does soy sauce contain estrogen?
• Is soy sauce Whole30 compliant?
• Does soy sauce have gluten?
• Is soy sauce high in sodium?
• Is soy sauce a good source of protein?
• How many calories are in a serving of soy sauce?

Is soy sauce gluten free?

No, most soy sauces are not gluten-free as they contain wheat — and wheat contains the gluten protein. However, you can find gluten-free soy sauces, such as Tamari, in the market. Always check the label to confirm if it’s gluten-free or not.

Is soy sauce vegan?

Yes, most soy sauces are vegan. They are typically made from soybeans, wheat, salt, and some form of fermenting agent. Remember to check the label to confirm, as some brands may add additional ingredients.

Is soy sauce keto?

Yes, soy sauce can be consumed on a keto diet, but in moderation. A tablespoon of soy sauce has about 1 gram of net carbohydrates, which is low enough not to disrupt ketosis. However, it’s high in sodium, with around 900 milligrams per tablespoon, which is about 38% of the recommended daily limit of 2300 milligrams.

Is soy sauce halal?

Generally, soy sauce is considered Halal because it undergoes fermentation and all its components are plant-based. However, some varieties of soy sauce may contain alcohol or other ingredients that are not Halal. To be certain, look for products that are specifically labeled as Halal.

Is soy sauce low FODMAP?

Traditional soy sauce does not contain FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) so it’s safe to use in a low FODMAP diet. However, soy sauces made from whole soybeans could be high in FODMAPs. So, it’s better to opt for sauces made from soy protein or wheat. As always, check the labels for confirmed ingredients.

What are some alternatives to soy sauce?

There are several alternatives to soy sauce that cater to different dietary needs. Coconut aminos is a popular soy-free alternative that’s also gluten-free. Tamari is another choice and is typically gluten-free, but it’s still made from soybeans. An option free from soy and gluten is liquid aminos, which is made from non-GMO vegetables and grains. If sodium is a concern, you could also opt for low-sodium soy sauce, which typically contain around 40% less sodium than regular soy sauce.

Is soy sauce kosher?

Soy sauce can be kosher, but it depends on the brand and how it is produced. Certain brands such as Kikkoman have kosher-certified products, which means they fulfill the requirements set by Jewish dietary law. Always look for a hechsher or kosher certification on the label if you require it.

Is soy sauce vegetarian?

Yes, traditionally fermented soy sauce is vegetarian. It’s typically made from soybeans, wheat, salt, and fermenting cultures. However, always double-check the label as some flavored or specialty soy sauces could potentially contain animal ingredients.

Is soy sauce paleo?

Traditional soy sauce is not considered paleo because it contains soy and wheat, both of which are not permitted on the paleo diet. However, alternatives like coconut aminos are compatible with the paleo diet.

Is soy sauce high in protein?

Soy sauce is not considered a high source of protein. One tablespoon generally contains around 2 grams of protein, which is about 2% of the recommended daily value of 50 grams for an adult on a 2000-calorie diet. As such, soy sauce should not be relied on as a primary source of protein in your diet.

Does soy sauce contain sugar?

Yes, soy sauce does contain sugar, but in small quantities. On average, there is about 0.1 grams of sugar in a tablespoon of common commercial soy sauce. This represents approximately 0.2% of the recommended daily intake of 50 grams of sugar, based on a 2,000-calorie diet. Different brands may vary in sugar content, so it’s a good idea to check the label if you’re trying to limit sugar intake.

Is soy sauce high in carbs?

No, soy sauce is not high in carbohydrates. Typically, one tablespoon of commercially available soy sauce contains around 0.6 grams of carbohydrates which is less than 1% of the recommended daily intake of 300 grams for a 2,000-calorie diet.

Is soy sauce high in cholesterol?

No, soy sauce does not contain cholesterol. It is a plant-based product, so it lacks any cholesterol, unlike items derived from animal products.

Does soy sauce contain sodium?

Yes, soy sauce contains sodium, One tablespoon of commercial soy sauce typically contains around 900 to 1,005 milligrams of sodium. This accounts up to 40-44% of the recommended daily limit of 2,300 milligrams of sodium, depending on the exact brand used. Lower-sodium versions of soy sauce or alternative sauces are recommended for people who are monitoring their sodium intake.

Is soy sauce high in potassium?

No, soy sauce is not a rich source of potassium compared to other foods. One tablespoon of soy sauce contains around 38 milligrams of potassium. This contributes just over 1% of the daily recommended intake of 4,700 milligrams, based on a 2,000-calorie diet.

Does soy sauce contain lectins?

Yes, soy sauce does contain lectins. Soybeans, from which soy sauce is derived, contain a substantial amount of lectins. However, the process of fermentation used to make traditional soy sauce can help to reduce the amount of these potentially harmful proteins.

Is soy sauce high histamine?

Yes, soy sauce is high in histamine. Fermented foods like soy sauce are known to have substantial amounts of histamine. The specific quantity varies between brands and preparation methods, but it can be as high as 200-700 mg per 100 grams. However, this is not considered dangerous unless you are histamine intolerant or have been advised by your doctor to follow a low-histamine diet.

Is soy sauce high in purines?

Yes, soy sauce is moderately high in purines, with around 60-120 mg of purines per 100 grams. Though this is not exceptionally high, it might still be a consideration for individuals with gout or other conditions that require a low-purine diet.

Is soy sauce high in uric acid?

Soy sauce does not directly contain uric acid, but it contains purines, which are metabolized into uric acid in the human body. We already discussed its purine content in the previous answer.

Does soy sauce contain estrogen?

Soy sauce does not directly contain estrogen, but it contains isoflavones, which are sometimes referred to as phytoestrogens because they can have similar effects on the body to estrogen. The primary isoflavone in soy sauce is genistein, which averages around 0.5-3 mg per 100 grams. But the effects of phytoestrogens are much weaker than the hormone estrogen itself and whether they have meaningful impact on human health is still under scientific debate.

Is soy sauce Whole30 compliant?

No, soy sauce is not Whole30 compliant because it contains soy and often contains added sugar, both of which are not allowed in the Whole30 diet. You can opt for alternatives like coconut aminos which are soy and sugar-free.

Does soy sauce have gluten?

Traditional soy sauce is often fermented with wheat, therefore it does contain gluten. The quantities can vary but it’s generally not safe for a gluten-free diet. There are however, gluten-free soy sauces available in the market, such as Tamari soy sauce, that are made without wheat.

Is soy sauce high in sodium?

Yes, soy sauce is high in sodium. A tablespoon of soy sauce can have around 900-1005 mg of sodium, which is approximately 38-44% of the recommended daily limit of 2300 mg for a healthy person. For those with heart disease, the recommended limit is even lower, at 1500 mg per day. Lower sodium soy sauce of alternative sauces are recommended for those who are watching their sodium intake.

Is soy sauce a good source of protein?

While soy sauce is derived from soybeans, which are a good source of protein, the fermentation process reduces the protein content significantly. A tablespoon of soy sauce has approximately 2 grams of protein, which is about 2% of the daily recommended intake of 50 grams for most adults.

How many calories are in a serving of soy sauce?

A tablespoon of soy sauce has about 10 calories. The precise calorie count can vary a bit depending on the brand but it’s generally quite low compared to other condiments.