Soy Sauce
Fermented soybean seasoning that supplies deep umami — and a lot of salt.
Nutrition per 100 g
Standardised to 100 g of soy sauce for fair comparison. Typical serving: 1 tbsp (16 g) — 9 kcal per 16 g serving.
| Nutrient | Per 100 g | Per serving (16 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 56 kcal | 9 kcal | 100 kcal |
| Protein | 8.1 g | 1.3 g | 14.4 g |
| Carbohydrate | 5 g | 0.8 g | 8.9 g |
| Fat | 0 g | 0 g | 0 g |
| Fibre | 0.6 g | 0.1 g | 1.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of soy sauce, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (16 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.059 mg | 0.009 mg | 5% |
| Riboflavin | 0.15 mg | 0.024 mg | 12% |
| Niacin | 4 mg | 0.64 mg | 25% |
| Vitamin B6 | 0.2 mg | 0.032 mg | 12% |
| Folate | 18 µg | 2.9 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.38 mg | 0.061 mg | 8% |
| Choline | 38.4 mg | 6.1 mg | 7% |
| Minerals | |||
| Calcium | 20 mg | 3.2 mg | 2% |
| Iron | 2.4 mg | 0.38 mg | 13% |
| Magnesium | 40 mg | 6.4 mg | 10% |
| Phosphorus | 130 mg | 20.8 mg | 10% |
| Potassium | 212 mg | 33.9 mg | 5% |
| Sodium | 5586 mg | 894 mg | 243% |
| Zinc | 0.43 mg | 0.069 mg | 4% |
| Selenium | 0.8 µg | 0.13 µg | 1% |
| Copper | 0.14 mg | 0.022 mg | 16% |
| Manganese | 0.5 mg | 0.08 mg | 22% |
Source: USDA FoodData Central — Soy sauce made from soy (tamari)
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat soy sauce?
- Adds savoury depth for almost no calories.
- Reduces the need for other seasonings.
How to include it
- Measure rather than pour freely.
- Choose reduced-salt versions.
Things to consider
- Extremely high in sodium — one tablespoon is around 900 mg.
- Standard soy sauce contains wheat.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Miso Paste
Fermented soybean paste that delivers deep savoury flavour from a single spoonful.
- kcal
- 200
- protein
- 11.8 g
- fibre
- 5.3 g
per 100 g · Typical serving: 1 tbsp (17 g)
Fish Sauce
Fermented anchovy extract, the salt-and-umami backbone of Southeast Asian food.
- kcal
- 33
- protein
- 5 g
- fibre
- 0 g
per 100 g · Typical serving: 1 tbsp (18 g)
Tamari
A Japanese soy sauce brewed with little or no wheat, so usually gluten-free.
- kcal
- 61
- protein
- 10.6 g
- fibre
- 0.6 g
per 100 g · Typical serving: 1 tbsp (18 g)
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