Soy sauce vs sugar: which is healthier?
They are about equally nutrient-dense: soy sauce scores 0/100 and sugar 1/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Soy sauce
60 kcal per 100 g. 1 tbsp: 18 g
Sugar
387 kcal per 100 g. 1 tsp: 4.2 g
Which to pick for your goal
- Fewer caloriesSoy sauce60 vs 387 kcal per 100 g
- More proteinSoy sauce11 vs 0 g per 100 g
- More fiberSoy sauce0.8 vs 0 g per 100 g
- Less sugarSoy sauce1.7 vs 100 g per 100 g
- More potassiumSoy sauce212 vs 2 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Soy sauce, 100 g | Sugar, 100 g | Soy sauce, 18 g | Sugar, 4.2 g |
|---|---|---|---|---|
| Calories | 60 kcal | 387 kcal | 11 kcal | 16 kcal |
| Protein | 11 g | 0 g | 1.9 g | 0 g |
| Carbohydrates | 5.6 g | 100 g | 1 g | 4.2 g |
| Sugars | 1.7 g | 100 g | 0.3 g | 4.2 g |
| Fiber | 0.8 g | 0 g | 0.1 g | 0 g |
| Fat | 0.1 g | 0 g | <0.1 g | 0 g |
| Saturated fat | <0.1 g | 0 g | <0.1 g | 0 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 212 mg | 2 mg | 38 mg | <0.1 mg |
| Iron | 2.4 mg | <0.1 mg | 0.4 mg | <0.1 mg |
| Calcium | 20 mg | 1 mg | 3.6 mg | <0.1 mg |
| Magnesium | 40 mg | 0 mg | 7.2 mg | 0 mg |
| Sodium | 5586 mg | 1 mg | 1005 mg | <0.1 mg |
Last updated . Scores use the HowHealthyIs Score method.