Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is soy sauce?

Is soy sauce healthy? In small amounts. Soy sauce scores 0/100 on the HowHealthyIs Score: 100 g provides 60 kcal, 11 g protein and 2.4 mg iron. Soy sauce adds deep savory flavor with almost no calories, but it is very high in salt. Source: USDA FoodData Central.

  • High in protein
  • Source of iron
  • High in salt
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Soy sauce ranks higher than 0% of them.

Counts in favor (% daily value per 100 kcal)

  • Protein35%
  • Iron22%
  • Magnesium16%
  • Potassium8%
  • Fiber5%
  • Calcium3%
  • Vitamin A0%
  • Vitamin C0%
  • Vitamin E0%

Counts against

  • Saturated fat0%
  • Added sugars0%
  • Sodium405%

Raw NRF9.3: 88 minus 405 = -317. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in soy sauce?

Calories11kcal
Protein1.9g
Carbohydrates1g
Fat<0.1g
Fiber0.1g
Sugars0.3g
Nutrition facts for soy sauce. Per 100 g and for the selected portion (18 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories60 kcal11 kcal
Protein11 g1.9 g4%
Carbohydrates5.6 g1 g0%
Fiber0.8 g0.1 g1%
Sugars1.7 g0.3 g
Added sugars0 g0 g0%
Fat0.1 g<0.1 g0%
Saturated fat<0.1 g<0.1 g0%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C0 mg0 mg0%
Vitamin E0 mg0 mg0%
Minerals
Calcium20 mg3.6 mg0%
Iron2.4 mg0.4 mg2%
Potassium212 mg38 mg1%
Magnesium40 mg7.2 mg2%
Sodium5586 mg1005 mg44%

Source: USDA FoodData Central, "Soy sauce made from soy (tamari)" (FDC 174278). Values rounded.

Why is soy sauce good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use it

  • Small amounts for flavor
  • Reduced-sodium versions

What should you watch out for?

  • One tablespoon can supply over a third of daily sodium. Regular soy sauce contains wheat; tamari is often gluten-free.

Which oils, sweets and spreads score higher?

Other oils, sweets and spreads with more nutrition per calorie. Variety matters more than picking one winner.

Jam

278 kcal per 100 g

5

Contains added sugar, Calorie-dense

Mayonnaise

680 kcal per 100 g

10

Source of vitamin E, High in saturated fat

Avocado oil

884 kcal per 100 g

11

Mostly monounsaturated fat, Calorie-dense

How does soy sauce compare?

Common questions about soy sauce

How many calories are in soy sauce?
100 g of soy sauce has 60 kcal. A typical portion, 1 tbsp (18 g), has about 11 kcal.
How much protein is in soy sauce?
Soy sauce has 11 g of protein per 100 g, or about 1.9 g in 1 tbsp.
Is soy sauce good for weight loss?
Soy sauce is low in calories (60 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Soy sauce made from soy (tamari)", FDC ID 174278. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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Pending. A registered dietitian signs off every food page before launch. Our reviewers

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More: Oils, sweets & spreads ranked, foods high in protein.