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 g of fat and 0.1 g of fiber. Its 845.6 mg of Sodium covers 37% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Soy Sauce?

Soy sauce is a dark, savoury seasoning traditionally made by fermenting soybeans with salt and water; many versions also use wheat. It originated in China and is now a staple in kitchens across East and Southeast Asia, with styles that vary in colour, saltiness and depth of flavour.

Thin and glossy, it brings a salty, deeply savoury umami taste to stir-fries, noodles, rice dishes and marinades. It is also served as a dip or mixed into sauces, both in its regions of origin and in kitchens around the world. Soy sauce is used in small amounts rather than as a main ingredient, so add it gradually and taste as you go. For a lighter-tasting dish, pair a little with citrus, ginger or fresh vegetables.

Soy Sauce Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.9g

· 2% DV

Protein

8.1g

· 16% DV

Fat

0.1g

· 0% DV

Fiber

0.8g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 37% · Protein 61% · Fat 2%

Soy Sauce Vitamins & Minerals

Vitamins

0.9mg · 6% DV

0.13mg · 3% DV

0.02mg · 2% DV

Biotin

0.6µg · 2% DV

Minerals

Sodium

5637mg · 245% DV

Phosphorus

87mg · 12% DV

Iron

1mg · 6% DV

Magnesium

22mg · 5% DV

How Nutritious Is Soy Sauce?

Nutrient density

Low

20/ 100

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

51/ 100

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.

Soy Sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Soy Sauce

To burn the 53 calories in 100 g:

🚶

13min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

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

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Soy Sauce

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Foods Similar to Soy Sauce

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

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290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Soy Sauce

What is soy sauce made of?

Soy sauce is usually made from soybeans, wheat, water, and salt, with fermentation creating its savory flavor. Some versions use different brewing methods or ingredients, so color, aroma, and taste can vary between bottles.

Does soy sauce contain gluten?

Yes, many traditionally brewed soy sauces contain wheat and therefore gluten. Tamari is often made with little or no wheat, but it is not automatically gluten-free; choose a product specifically labeled gluten-free if you need to avoid gluten.

Should soy sauce be refrigerated after opening?

Refrigerating soy sauce after opening helps preserve its flavor and aroma for longer. Keep the cap tightly closed and the bottle neck clean; an unopened bottle can generally be stored in a cool, dark cupboard.

What is the difference between soy sauce and tamari?

Tamari is a fermented soybean sauce that is often richer and less wheat-based than standard soy sauce. Some tamari is wheat-free, but recipes vary, so check for a gluten-free label if avoiding gluten is important.

What can I use instead of soy sauce?

There is no perfect one-to-one substitute for soy sauce. Coconut aminos offer a savory alternative, while fish sauce can add saltiness and depth; choose according to the dish and any dietary restrictions.

Is soy sauce high in sodium?

Yes, soy sauce is typically high in sodium because salt is used in its production. Use a smaller amount or choose a reduced-sodium variety, remembering that it still contributes sodium to the meal.

Does soy sauce go bad?

Soy sauce can lose flavor and aroma over time, especially once opened, though its salt content helps it keep longer than many sauces. Refrigerate an opened bottle and discard it if its smell, appearance, or taste changes noticeably.

Can you use soy sauce as a marinade?

Yes, soy sauce works well in marinades for meat, fish, tofu, and vegetables because it adds salty, savory flavor. Pair it with ingredients such as citrus, garlic, or ginger, and avoid adding much extra salt.

What is the difference between light and dark soy sauce?

Light soy sauce is generally thinner and saltier, while dark soy sauce is thicker, darker, and often slightly sweeter. They are used differently in many Asian recipes, so swapping them can change both the seasoning and the dish’s color.

Is soy sauce healthy to eat every day?

Soy sauce can add flavor, but its high sodium content makes large daily amounts a poor choice, particularly for people limiting salt. Use it sparingly and build flavor with herbs, spices, citrus, or vinegar as well.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026