Soy sauce is a condiment generally used as an ingredient in Chinese language quick meals and different Asian cuisines. It’s extensively obtainable out there and is current within the ingredient racks of each quick meals centre. It offers meals an intense, savoury (umami) and salty flavour. Soy sauce is a darkish brown liquid that may improve the aroma and style of stir-fries, soups, fried rice and noodles. 

Soy sauce first appeared as a soy paste which was nothing however a fermented soybean paste in historical China. Nonetheless, there are lots of variations of soy sauce in numerous components of Asia, like ‘Shoyu’ from Japan, a bottled-soy sauce that we discover out there. Additionally, ‘Ganjang’ from Korea, which has historic significance within the nation, is now a soup soy sauce, and ’ Jiangyou’ from China. This darkish brown sauce is ready by fermenting soybeans with wheat flour, salt, water, salt-tolerant yeast and lactic acid micro organism. As well as, you get several types of soy sauce starting from darkish to gentle. Like wine, you possibly can age it to create extra flavour layers. 

Dietary Profile of Soy Sauce

As per the USDA, the dietary info for one tablespoon or 15 ml serving of soy sauce is as follows:

  • Vitality: 15 kcal
  • Carbohydrates: 1 g
  • Fats: 0 g
  • Sodium: 910 mg
  • Protein: 1 g

It’s clear from the above information that soy sauce just isn’t a really nutritious or wholesome condiment, primarily owing to its high-sodium content material. Nonetheless, based on a study, it has a decrease rating on the glycemic index because it has a low carbohydrate content material, resulting in decrease insulin response. There may be additionally a bit quantity of protein current as a result of fermented soybeans. Nonetheless, the one vitamins that it will get are from soy. Moreover, most soy sauces include corn protein, hydrolysed soy, water, salt, corn syrup, vinegar, caramel, and citric acid.

Tamari, a kind of soy sauce with much less wheat, is most well-liked by individuals who need to minimize down on gluten. However, white soy sauce has extra wheat and fewer soybeans. Subsequently, the dietary profile of soy sauce varies based on the sort you select. 

Advantages of Soy Sauce

A Supply of Sodium

In line with the USDA, only one tablespoon of soy sauce provides 910 mg of sodium. Dietary sodium is crucial for fundamental bodily features, together with regulating blood strain and nerve transmission. And a study reveals that gentle soy sauce and darkish soy belong to the highest 10 sodium sources within the Malaysian food plan. Nonetheless, consuming above the advisable quantity of sodium or equal to or greater than 2,300 milligrams per day is unhealthy.  

An Alternate to Salt

Soy sauce was a alternative when salt was an expensive commodity again then. It has the same style to salt however accommodates lesser sodium. Due to soy sauce’s wealthy flavour, solely much less sauce can produce the identical style profile as desk salt. Consequently, it could actually assist maintain your sodium consumption below management. Furthermore, a study says that substituting desk salt with naturally brewed soy sauce didn’t decrease the style depth or pleasantness of the meals.

Soy Sauce Promotes Digestion

In line with a study, consumption of Japanese soy sauce, ‘Shoyu’ in restricted quantities may help wholesome digestion by aiding the gastric tract in digesting the meals successfully. Soy sauce promotes digestion as nicely by enhancing gastric juice secretion. Japanese model fermented soy sauce helps assist the expansion of helpful micro organism within the digestive tract as a result of it’s fermented. 

Antioxidant Properties

Soy sauce provides shoyu flavones, a pure antioxidant. These pure antioxidants shield your physique from injury brought on by free radicals. The antioxidants in soy sauce can cut back the consequences of irritation. Moreover, outcomes from a study state that darkish soy sauce decreases lipid peroxidation, a situation the place free radicals assault lipids. 

Anti-Allergenic Properties

The shoyu polysaccharides produced in the course of the fermentation course of required to make soy sauce present potent anti-allergic skills. A study says that soy sauce reveals nice promise in treating allergy symptoms as a result of the members who ingested soy sauce exhibited extra enchancment of their allergy symptoms. Nonetheless, there are individuals with soy sauce allergy symptoms.

Potential Well being Dangers of Soy Sauce 

Allergy symptoms

As per research, soy allergy is a typical allergy. A few of its signs are tingling within the mouth, wheezing, runny nostril, belly ache, pores and skin redness, and swelling in numerous physique components. Nonetheless, extreme soy sauce allergy is uncommon, which isn’t from soy or wheat allergy. Additionally, individuals with gluten sensitivity ought to know that typical soy sauce accommodates a substantial quantity of gluten. Since soybeans are among the many mostly related meals allergens within the U.S., many assume that soy sauce causes allergy issues. 

In case you have a wheat allergy, wheat-free variations of soy sauce can be found. For instance, soy sauce labelled tamari accommodates both much less or no wheat. Subsequently, choosing licensed natural soy sauce can decrease the danger of allergy symptoms from undesirable contaminants like pesticides. 

Excessive Sodium Content material

Whereas conventional soy sauce is low in carbs and energy, it’s extremely excessive in sodium. A single tablespoon of soy sauce is greater than one-third of wholesome adults’ advisable every day sodium restrict. Anybody liable to extreme sodium consumption or following a salt-restricted food plan ought to seek the advice of with a physician earlier than together with soy sauce of their every day food plan. A sodium spike from an excessive amount of soy sauce triggers water retention, resulting in bloating or oedema.

As soy sauce has high-sodium content material, its consumption could set off hypertension. For sure individuals with hypertension, it will get advisable by the American Coronary heart Affiliation that sodium mustn’t exceed 1500 mg.

Presence of Unhealthy Components

Industrial soy sauce accommodates a excessive quantity of phytates that block the absorption of minerals in your physique. As well as, additional MSG will get added to reinforce the flavour of soy sauce. Monosodium glutamate (MSG) is a major factor of tasting brokers like Ajinomoto and is notorious for being unhealthy. In line with a study, MSG results in metabolic issues, has dangerous results on reproductive organs, causes weight problems, and is neurotoxic.

Soy sauce is likely to be unsafe throughout being pregnant as it could hamper foetal growth as a result of dangerous chemical substances added throughout manufacturing. 

Soy Sauce Alternate options


Tamari is one other Japanese soy sauce made by fermentation of soybeans however has a extra strong umami flavour, is much less salty and darker in color. It tastes like normal soy sauce however is more healthy and bears comparatively low-sodium content material.

Dietary Information of Tamari

As per USDA, the dietary info for one tablespoon serving of tamari is as follows:

  • Vitality: 4.95 kcal
  • Protein: 1 g
  • Sodium: 740 mg
  • Fats: 0 g

Liquid Amino

Liquid amino is one other gluten-free model of soy sauce with a slight smokey kick. It’s ready the identical method as soy sauce however with some modifications. 

Dietary Information of Liquid Amino

In line with USDA, the dietary information of 1 tablespoon serving of liquid amino is as follows:

  • Vitality: 0 kcal
  • Protein: 0.5 g
  • Fats: 0 g
  • Carbohydrates: 0 g
  • Sodium: 320 mg

Coconut Aminos

Coconut Aminos is a dark-coloured condiment used to exchange soy sauce because it has the same style, however as an alternative of soy, it makes use of sap of the coconut plant. It ferments as a result of pure sugars infused in them. 

Dietary Information of Coconut Aminos

As per USDA, the dietary info of a 100 ml serving of branded coconut amino is as follows:

  • Vitality: 100 kcal
  • Protein: 0 g
  • Fats: 0 g
  • Carbohydrates: 20 g
  • Sodium: 2800 mg
  • Potassium: 400 mg

Worcestershire Sauce

Originated in Worcester, it’s a savoury flavoured sauce with a distinct style owing to vinegar, garlic, tamarind extract, anchovies, molasses, salt, and so forth. As well as, it has a decrease sodium content material than commonly-available soy sauce.

Dietary Information of Worcestershire Sauce

In line with USDA, a one teaspoon serving of branded Worcestershire Sauce supplies the next vitamins:

  • Vitality: 5 kcal
  • Protein: 0 g
  • Fats: 0 g
  • Carbohydrates: 1 g
  • Sodium: 40 mg

Portion Dimension and Shelf Lifetime of Soy Sauce

Some of the vital confusion with soy sauce consumption is the sodium content material. Nonetheless, there isn’t any perfect portion measurement for everybody as there isn’t any golden line for style and healthiness that satisfies everyone. However, one tablespoon of soy sauce provides substantial flavour to meals and supplies fifteen energy and over 900 mg of sodium. Subsequently, it’s secure to say that one tablespoon of soy sauce a day is kind of perfect. So, have your soy sauce however not in extra, and maintain it moderately.

Soy sauce needn’t be refrigerated, and you must use it inside two months from the manufacture date. Nonetheless, do verify the label of the soy sauce bottle, as some manufacturers ask you to refrigerate it to take care of its flavour and freshness. It will probably additionally improve its shelf life.


Soy sauce is a condiment frequent in Asian delicacies. Its dietary content material info conveys that it’s not a wholesome relish. Since you possibly can eat solely a tiny amount of soy sauce at a time, it can’t present tangible well being advantages. Nonetheless, it’s comparatively higher than simply including salt to sure meals. Its Japanese model, ‘Shoyu,’ is the preferred. Regardless of being loaded with sodium, you should purchase many more healthy options like tamari, Worcestershire sauce, coconut, and liquid amino. As well as, it’s best to search for additive-free styles of soy sauce which might be conventional with none synthetic colors or flavours. 

Steadily Requested Questions (FAQs)

Q. Is soy sauce unhealthy?

A. Sure, soy sauce is unhealthy to a sure extent. The presence of MSG, excessive sodium content material, and lack of vitamins makes it an unhealthy condiment. Additionally, the quantity of consumption performs a necessary function in its healthiness. Consuming multiple tablespoon of soy sauce per day could cause sweating, rashes, extreme complications, itching, and so forth. 

Q. What are the uncomfortable side effects of soy sauce?

A. There are not any uncomfortable side effects in consuming average quantities of soy sauce, however there are lots of direct-toxic results from an overdose. For instance, excessive sodium content material causes hypertension. As well as, MSG could cause tightness within the face, weak spot, fixed sweating, and a tingling sensation.

Q. Is soy sauce more healthy than salt?

A. Soy sauce accommodates some protein, making it considerably more healthy than strange salt. It additionally makes meals style higher due to its umami flavour and MSG content material. The sodium content material is due to soybeans and brine resolution fermentation, which is sure to impart extra nutrient worth to soy than salt. 

Q. Why is soy sauce so well-known?

A. Soy sauce is known as a result of it provides flavour to meals. It is likely one of the frequent meals components used at quick meals centres. Its capacity to impart savoury (umami) flavour to meals can also be a great cause for its reputation. Soy sauce can also be well-known as a seasoning for salads in lots of components of Western delicacies.

Q. What can I take advantage of as an alternative of soy sauce?

A. As an alternative of soy sauce, you need to use Tamari, Liquid Aminos, Worcestershire sauce and Coconut Aminos. These options present the same style as soy sauce however with lesser sodium content material and extra dietary advantages. Coconut Aminos change soy with coconut sap which is a superb alternative for individuals with soy allergy symptoms.

Q. Can soy sauce make you acquire weight?

A. Excessive sodium in soy sauce promotes water retention in your physique, making your face puffy and bloating you elsewhere. Consequently, it could actually result in weight acquire. As well as, soy in soy sauce additionally will increase phytoestrogen, equal to the hormone oestrogen. Research says this may be an influential issue for fats accumulation in males.

Q. Can soy sauce be eaten uncooked?

A. Sure, soy sauce could be eaten uncooked by accompanying it with rice, noodles, sushi, and so forth. Nonetheless, as a result of its strong-salty flavour, it’s not advisable to have it with out something.

Q. What does soy do to males?

A. As per one study, soy accommodates isoflavones, a phytoestrogen much like oestrogen. Subsequently, excessive consumption of oestrogen-rich meals could cause erectile dysfunction, melancholy, elevated fats storage, swelling of breast tissue, brief stature, infertility, and delayed puberty. 

Q. Does soy sauce have MSG?

A. Sure, soy sauce does include monosodium glutamate (MSG), often current in taste-enhancers like Ajinomoto. As well as, elevated consumption of MSG-containing meals could cause metabolic issues, facial tightness, migraine complications, gastric misery, Chinese language Restaurant Syndrome, and so forth. Nonetheless, natural or historically made soy sauce doesn’t have MSG. 

Q. What sauce is appropriate for hypertension?

A. Any sauce with low sodium content material doesn’t add to your blood strain. There are even low-sodium soy sauce choices obtainable out there. It applies to many tomato sauces and ketchup as nicely. Nonetheless, condiments like soy sauce, oyster sauces, and fish sauce are unsuitable for hypertension sufferers. 

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