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Soy sauce Calories
High-sodium umami seasoning
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
B3
2.2mg · 14% DV
B2
0.17mg · 13% DV
B6
0.15mg · 9% DV
B1
0.06mg · 5% 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
0.1g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Soy sauce
Soy sauce — Frequently Asked Questions
When should soy sauce be added during cooking?
Add it near the end of cooking when you want its aroma to remain noticeable. In marinades, it can be added earlier so meat, tofu, or vegetables absorb its savory flavor.
Can soy sauce replace table salt?
It can replace some added salt while also bringing umami depth to a dish. Because it is high in sodium, taste the food before adding any extra salt.
How should soy sauce be stored after opening?
Keep the cap tightly closed and refrigerate it after opening to preserve its flavor for longer. It is relatively shelf-stable, but its aroma and quality gradually fade over time.
Can soy sauce be frozen?
Freezing is usually unnecessary because its salt content helps it keep well. It may not freeze solid, and glass bottles can crack in the freezer.
Is soy sauce gluten-free?
Not necessarily: many traditional soy sauces contain wheat. People with coeliac disease or gluten sensitivity should choose a product specifically labelled gluten-free, such as a suitable tamari or gluten-free soy sauce.
Can people with a soy allergy have soy sauce?
No. Fermentation may alter some proteins, but soy sauce still contains soy and may trigger an allergic reaction in people with a soy allergy.
Does low-sodium soy sauce taste the same as regular soy sauce?
It offers a similar savory, umami profile, but it may taste less salty and less intense. Ginger, garlic, citrus, rice vinegar, or sesame oil can help build flavor without relying on extra sauce.
Does soy sauce tenderize meat or vegetables?
In a marinade, salt helps flavor move into the surface of food, but soy sauce is not a major meat tenderizer. Marinating delicate proteins for too long can make their texture firmer rather than more tender.
Is soy sauce okay to eat at night?
Small amounts are fine for most people. Those limiting sodium or who tend to wake up thirsty may prefer not to use large amounts late in the evening.
Is soy sauce only for Asian-style cooking?
No. A small amount can deepen the flavor of soups, lentil dishes, sautéed mushrooms, dressings, and roasted vegetables. Use it sparingly in pale sauces or foods because it can darken their color.
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Nutrition data compiled from USDA FoodData Central and scientific sources.