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Soy sauce Calories
Fermented soy, salty, umami, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Soy sauce (15 g) has 8 calories. That works out to 53 calories per 100 g. It contains 0.7 g of carbs, 1.2 g of protein, 0.1 g of fat and 0.1 g of fiber. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Soy sauce Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
8
KCAL / 15G
Carbs
0.7g
· 0% DV
Protein
1.2g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 56% · Fat 11%
Soy sauce nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 861 mg | 37% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Soy sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 8 kcal |
| 1 teaspoon (small) | 5 g | 3 kcal |
| 1 pack (mini) | 10 g | 5 kcal |
| 1 serving (medium) | 20 g | 11 kcal |
| 2 tablespoon (large) | 30 g | 16 kcal |
| 100 g | 100 g | 53 kcal |
| 1 bottle (medium) | 150 g | 80 kcal |
| 1 cup (large) | 240 g | 127 kcal |
| 1 can (large) | 250 g | 133 kcal |
Calculated from 53 calories per 100 g.
Frequently Asked Questions About Soy sauce
What is soy sauce made from?
Soy sauce is usually made from fermented soybeans, wheat, water and salt. Fermentation creates its savory umami flavor; some varieties are produced differently, so ingredients can vary between products.
Is soy sauce gluten-free?
Most traditional soy sauce contains wheat and is not gluten-free. Choose a product specifically labeled gluten-free if you need to avoid gluten; tamari is often wheat-free, but that is not guaranteed for every brand.
What is the difference between soy sauce and tamari?
Tamari is a Japanese-style fermented soybean sauce that is usually thicker and often contains little or no wheat. Soy sauce commonly includes wheat, but recipes differ, so check the ingredients if gluten is a concern.
What is the difference between light and dark soy sauce?
Light soy sauce is generally thinner and saltier, while dark soy sauce is darker, thicker and often somewhat sweeter. They are not interchangeable in every recipe because they affect both the color and flavor of a dish.
Can you use soy sauce as a marinade?
Yes, soy sauce works well in marinades for tofu, meat, fish and vegetables because its savory flavor seasons the surface. Combine it with aromatics such as garlic or ginger, and avoid adding much extra salt.
What can I use instead of soy sauce?
Tamari is the closest substitute for soy sauce, especially in savory dishes. Coconut aminos can also work, though they taste sweeter and less salty; adjust the other seasonings to suit the recipe.
Does soy sauce need to be refrigerated after opening?
Refrigerating soy sauce after opening helps preserve its flavor and aroma for longer. Keep the bottle tightly closed; many products can be stored at room temperature, but their quality may change more quickly.
Does soy sauce expire or go bad?
Soy sauce can lose its flavor and quality over time, even though its saltiness helps it keep well. Discard it if you notice mold, an unusual smell, or a marked change in appearance.
Why do recipes add soy sauce to stir-fries?
Soy sauce adds saltiness and umami, helping bring out the savory flavors in a stir-fry. Add it while cooking so it coats the ingredients, and taste before adding more salt.
Is soy sauce high in sodium?
Yes, soy sauce is high in sodium, so a small amount can add substantial saltiness to a meal. Use less if you are limiting sodium, or choose a reduced-sodium version while remembering that it still contains sodium.
Soy sauce Vitamins & Minerals
Vitamins
B3
0.14mg · 1% DV
B2
0.01mg · 1% DV
B6
0.01mg · 1% DV
B5
0.02mg · 0% DV
Minerals
Sodium
861mg · 37% DV
Manganese
0.03mg · 1% DV
Copper
0.01mg · 1% DV
Iron
0.18mg · 1% DV
Potassium ⭐
27mg · 1% DV
Soy sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy sauce
To burn the 8 calories in 1 tablespoon (medium) (15 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Soy sauce?
Soy sauce is a dark, savoury condiment made by fermenting soybeans, with roots in East Asian cooking. Its salty, umami-rich flavour brings depth to a dish, so a small splash can go a long way.
Across the world, it is used in stir-fries, noodle dishes, marinades and dipping sauces, and is often served alongside sushi. It contributes little energy compared with many richer sauces, but its saltiness is noticeable. Add it gradually and taste before seasoning further; it pairs especially well with ginger, garlic, sesame and citrus. For a lighter-tasting dish, combine a little with lime juice or vinegar rather than pouring it on freely.
How Nutritious Is Soy sauce?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
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
0.02g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
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Nutrition data compiled from USDA FoodData Central and scientific sources.