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Soy sauce Calories
High-sodium fermented condiment
CALORIES
GI
POTASSIUM
FIBER
Soy sauce Nutrition Facts
Selected: 100 g
53
KCAL / 100G
Carbs
4.9g
· 34%
Protein
8.1g
· 56%
Fat
0.6g
· 10%
Fiber
0.8g
Soy sauce Vitamins & Minerals
Vitamins
B2
0.13mg · 10% DV
B6
0.16mg · 9% DV
B5
0.4mg · 8% DV
B3
1.1mg · 7% DV
Minerals
Sodium
5493mg · 239% DV
Manganese
1mg · 43% DV
Phosphorus
130mg · 19% DV
Magnesium
74mg · 18% DV
Soy sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Soy sauce 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 Soy sauce Contain Allergens?
Contains these allergens:
Which Diets Is Soy sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Soy sauce Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Foods Similar to Soy sauce
Soy sauce — Frequently Asked Questions
What is the difference between shoyu and regular soy sauce?
Shoyu commonly refers to Japanese-style soy sauce fermented with soybeans and wheat. Tamari is a related sauce that may contain little or no wheat, so people avoiding gluten should choose a product specifically labelled gluten-free.
Why is shoyu so salty?
Salt helps control the fermentation process and preserves the sauce. Use it in small amounts and reduce added salt elsewhere in the dish.
How should shoyu be stored after opening?
Keep the bottle tightly closed in the refrigerator after opening to help preserve its flavour and colour. Store it away from heat and direct sunlight, and keep the pouring spout clean.
Can shoyu go bad?
Its salt content makes spoilage uncommon, but flavour can fade over time. Discard it if you notice mould, unusual sour or rotten odours, fizzing, or a major unexpected change in appearance.
When should shoyu be added during cooking?
It can be added early to soups, braises, and sauces, but adding it near the end of stir-fries and vegetable dishes preserves more of its aroma. Start with a little, then taste before adding more.
Does shoyu tenderise meat in a marinade?
Shoyu helps season the surface of meat and adds savoury depth, but it is not a powerful tenderiser on its own. Combine it with ingredients such as ginger, garlic, citrus juice, or vinegar for a more balanced marinade.
What foods pair well with shoyu?
It works especially well with mushrooms, rice, noodles, tofu, eggs, broccoli, and roasted vegetables. Sesame oil, rice vinegar, ginger, and lemon can balance its salty, savoury flavour.
Can salt replace shoyu in a recipe?
Not completely. Salt provides saltiness, while shoyu also contributes fermented umami and a more layered flavour. If using shoyu, reduce other salty ingredients in the recipe.
Is shoyu useful after a workout?
A small amount can make a protein- and carbohydrate-containing meal more appealing after exercise. Because it is typically high in sodium, keep the portion modest, especially if your overall salt intake is already high.
Who should be careful with shoyu?
Anyone with a soy allergy should avoid it. People who need to limit sodium, including those with high blood pressure or certain kidney conditions, should use it cautiously and follow advice from their healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.