Group · Condiments & sauces
Soy sauce
Soy sauce is a condiment made by fermenting soya beans and roasted wheat in the presence of salt. Several months of fermentation develop its umami flavour, the fifth taste, which adds depth without any added fat.
In terms of nutrition facts, it provides 39.9 kcal per 100 g, with 7.25 g of protein, 1.72 g of carbohydrate and 0.61 g of fat. But the figure that matters is the salt: 13.1 g per 100 g, more than two and a half times the daily reference. Soy sauce is a salty condiment and should be measured as such.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 40 kcal |
| Kilojoules | 170 kJ |
| Protein | 7,3 g |
| Carbohydrate | 1,8 g |
| Fat | 0,7 g |
| Fibre | 0,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,86 mg43 %
- Phosphorus141 mg20 %
- Potassium375 mg19 %
- Magnesium60,9 mg16 %
- Iron2,1 mg15 %
- Iodine13,2 µg9 %
- Vitamin B60,11 mg8 %
- Zinc0,78 mg8 %
See the other 9 nutrients
- Vitamin B20,1 mg7 %
- Vitamin K15,3 µg7 %
- Selenium3,2 µg6 %
- Calcium28,9 mg4 %
- Vitamin C2,64 mg3 %
- Vitamin B10,03 mg3 %
- Vitamin B50,15 mg3 %
- Total omega-30,02 g1 %
- Vitamin A1,25 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Salt decides everything. At 13.1 g per 100 g, it is one of the saltiest foods in the database. But you pour a tablespoon, which is 15 g and about 2 g of salt, spread across a dish for several people. The problem is not soy sauce, it is a heavy hand.
It replaces salt, it does not add to it. This is the most useful practical rule: a dish seasoned with soy sauce does not need to be salted any other way. Used like this, it adds flavour without raising total sodium.
Lighter versions exist. Sauces labelled “reduced salt” cut it by about 40%, with a very similar taste. It is the only choice that makes a difference with this product.
Gluten. Standard soy sauce contains wheat. Tamari is the variety brewed without wheat, so it suits gluten-free diets. It is a distinct sauce, not another name for the same thing.
High blood pressure and low-sodium diets. Count it in the meal’s total, like salt itself. See also miso, which follows exactly the same logic.
