Salty, sweet, and tangy, fish sauce is gaining popularity because it adds an extra pizazz to so many different dishes.
Fish sauce is a naturally gluten-free food made from fish or krill that has been salted and fermented. However, fish sauce my contain gluten, based on the facility in which it is produced. Some manufacturers also add wheat into their product, so check the ingredient list. SQUID, Gold Boy, and Lucky Brand Thai Fish Sauce are all gluten-free.
Use fish sauce when you are making stir-fries, soups, curries and even in bolognaise sauce to add an extra boost in flavor. It shares flavor profiles with soy sauce and other similar sauces. Check out Is Hoisin Sauce Vegan? for more tips on sauces like these. Below, you’ll find a list of the best gluten-free fish sauce brands and a few great substitutes if you’d like to avoid fish sauce completely.
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What is Fish Sauce?
Fish sauce is a staple condiment in Southeast Asian countries and has gained in popularity in the United States. You’ve probably had fish sauce if you enjoy Vietnamese, Thai or Indonesian food and is used in dishes like pad thai. It can also be used to amp up flavor in soups and stews, is a great marinade for meats and dressing for vegetables. The dark liquid condiment that is usually made from anchovies that are fermented with salt for about two years. It can also be made with other fish like mackerel and shellfish like shrimp. The flavor is comparable to soy sauce.
Fish Sauce Nutrition Facts
Below are nutrition facts and percentage of recommended daily value for a 1 tbsp./18 g standard serving size of fish sauce:
- Calories – 6
- Total Carbohydrates – 0.7 g
- Total Fat – 0 g / 0%
- Sodium – 1,413 mg /52%
- Potassium – 52 mg / 1%
- Dietary Fiber – 0 g / 0%
- Sugars – 0.7 g
- Protein – 0.9 g
What Foods Contain Fish Sauce?
You’ll find fish sauce in pad thai, curry, pho, ramen, kimchi, and other Southeast Asian cuisine. Since it has gained popularity around the world, you’ll find chefs are starting to add it to all sorts of dishes. For great ideas on thai dishes, check out Is Pad See Ew Gluten Free?. If you’re gluten-sensitive, be sure to ask about the use of fish sauce in dishes and have the server check to ensure it is gluten-free. At home, you can use fish sauce to spruce up seafood stews and gumbo, in pasta sauces and stir-fries, in vinaigrettes and other sauces.
Is Fish Sauce Healthy?
Fish sauce is high in salt. It’s also crammed with vitamins, minerals and other nutrients that are found in fish. Those include iodine, vitamin A, and vitamin D – and those nutrients are supercharged by fermentation. It is a good substitute for soy sauce and can be used, in small amounts, whenever salt is required in a recipe.
Gluten-Free Fish Sauce Brands
You can’t cook a proper Southeast Asian dish without using fish sauce. Luckily, there are dozens of gluten-free fish sauce brands and many of them taste the same as conventional fish sauce. Among the many different gluten-free fish sauce brands, here are five that stand out.
SQUID
SQUID gluten-free fish sauce contains only four ingredients. It also doesn’t contain any MSG or preservatives.
Ingredients:
- Water
- Sugar
- Anchovy Extract
- Salt
Nutrition facts for Squid brand Fish Sauce (1 tbsp./ 15 ml per serving)
- Calories – 0
- Total Carbohydrates – 0 g
- Total Fat – 0.1 g / 0%
- Sodium – 1,500 mg / 65%
- Dietary Fiber – 0 g / 0%
- Sugars – 0 g
- Protein – 2 g
Gold Boy
Gold Boy fish sauce is gluten-free with no colors or preservatives. It also contains only three ingredients and is free from MSG.
Ingredients:
- Anchovy Fish
- Salt
- Sugar
Nutrition facts for Gold Boy Fish Sauce (1 tbsp./ 15 ml per serving)
- Calories – 10
- Total Carbohydrates – 0 g
- Total Fat – 0 g / 0%
- Sodium – 1,480 mg / 64%
- Potassium – 116mg / 3%
- Dietary Fiber – 0 g / 0%
- Sugars – 0 g
- Protein – 0.2 g
Lucky Brand Thai Fish Sauce
Lucky Brand Thai Fish Sauce is made from anchovy extract, salt, sugar and water and is gluten-free. It’s also free from MSG and other preservatives.
Ingredients:
- Anchovy Extract
- Salt
- Sugar
- Water
Nutrition facts for Lucky Brand Thai Fish Sauce (1 tbsp./ 15 g per serving)
- Calories – 0
- Total Carbohydrates – 0 g
- Total Fat – 0 g / 0%
- Sodium – 1,060 mg / 44%
- Dietary Fiber – 0 g / 0%
- Sugars – 0 g
- Protein – 0 g
Thai Kitchen Gluten Free Premium Fish Sauce
This is a very popular gluten-free fish sauce brand because it is labeled very clearly as gluten-free. It is made from just four ingredients and contains no added MSG.
Ingredients:
- Salted Anchovies
- Salt
- Water
- Sugar
Nutrition facts for Thai Kitchen Gluten Free Premium Fish Sauce (1 tbsp./ 15 ml per serving)
- Calories – 10
- Total Carbohydrates – < 1 g
- Total Fat – 0 g / 0%
- Sodium – 1,480 mg / 64%
- Dietary Fiber – 0 g / 0%
- Sugars – < 1g
- Protein – 2 g
Thai Taste Fish Sauce
This gluten-free fish sauce, like most, tastes very similar to conventional fish sauces. It has few ingredients and it contains no preservatives.
Ingredients:
- Anchovies
- Water
- Salt
- Sugar
Nutrition facts for Thai Taste Fish Sauce (1 tbsp./ 15 g per serving)
- Calories – 10
- Total Carbohydrates – 0 g
- Total Fat – 0 g / 0%
- Sodium – 1,560 mg/ 64%
- Dietary Fiber – 0 g / 0%
- Sugars – 0 g
- Protein – 0 g
Healthy Fish Sauce Substitutes
If you have a fish or shellfish allergy, are vegan or are looking for a lower sodium option than conventional and gluten-free fish sauces, check out these fish sauce substitution options.
San-J Gluten-Free Tamari Sauce
Tamari sauce is made from fermented soybeans and is usually gluten-free. It has a strong umami flavor but contains less salt than soy and fish sauces. San-J also makes a low-sodium, gluten-free tamari sauce.
Ingredients:
- Water
- Organic Soybeans
- Salt
- Organic Alcohol (preserve freshness)
Nutrition facts for San-J Gluten-Free Tamari Sauce (1 tbsp./ 18 g per serving)
- Calories – 10
- Total Carbohydrates – 0 g
- Total Fat – 0 g / 0%
- Sodium – 980 mg/ 41%
- Dietary Fiber – 0 g / 0%
- Sugars – 0 g
- Protein – 2 g
Lee Kum Kee Oyster Sauce
Oyster sauces are made by cooking down oysters to create a dark, sweet, and salty condiment. It is usually made by combining oysters with corn starch, water, sugar, and salt.
Ingredients:
- Water
- Sugar
- Salt
- Oyster Extract (oysters, water, salt)
- Modified Corn Starch
- Coloring
Nutrition facts for Lee Kum Kee Oyster Sauce (1 tbsp./ 18 g per serving)
- Calories – 9
- Total Carbohydrates – 2 g
- Total Fat – 0 g / 0%
- Sodium – 492 mg/ 20%
- Dietary Fiber – 0 g / 0%
- Sugars – 0 g
- Protein – 0.2 g
Wang Korea Traditional Edible Seaweed
Look for organic and roasted or dried seaweed sheets at your local grocer and add pieces of those sheets to taste to many different dishes. Wang Korea Traditional Edible Seaweed has no gluten ingredients. Seaweed contains the same umami flavors as fish sauce with less salt, no fish ingredients, and no added MSG.
Ingredients:
- Seaweed
- Corn Oil
- Sesame Oil
- Salt
Nutrition facts for Wang Korea Traditional Edible Seaweed (1 pack / 4 g per serving)
- Calories – 15
- Total Carbohydrates – 1 g
- Total Fat – 1 g / 2%
- Sodium – 80 mg/ 3%
- Dietary Fiber – 8 g / 32%
- Sugars – 0 g
- Protein – 1 g
Coconut Secret Coconut Aminos
The taste of coconut aminos is comparable to soy, oyster, and fish sauces. It is sweet and salty and pairs great with fried rice, pad thai and other dishes that require soy sauce. It isn’t as salty or as strong as soy sauce, but has a pleasant flavor, is gluten-free and contains no added MSG. Coconut Secret Coconut Aminos are certified gluten free. It contains two ingredients and is made primarily from coconut.
Ingredients:
- Organic Aged Coconut Sap
- Sun-Dried Sea Salt
Nutrition facts for Coconut Secret Coconut Aminos (1 tsp/ 5 ml per serving)
- Calories – 5
- Total Carbohydrates – 1 g
- Total Fat – 0 g / 0%
- Sodium – 90 mg/ 4%
- Dietary Fiber – 0 g / 0%
- Sugars – 1 g
- Protein – < 1 g
Lea & Perrins Worcestershire Sauce
Worcestershire sauce is a fermented condiment that can sometimes contain gluten. Lea & Perrins Worcestershire Sauce is gluten free and can be used as a condiment, a marinade, and as a salad or vegetable dressing.
Ingredients:
- Distilled White Vinegar
- Molasses
- Sugar
- Water
- Salt
- Onions
- Anchovies
- Garlic
- Cloves
- Tamarind Extract
- Natural Flavorings
- Chili Pepper Extract
Nutrition facts for Lea & Perrins Worcestershire Sauce (1 tbsp./ 17 g per serving)
- Calories – 13
- Total Carbohydrates – 3.3 g
- Total Fat – 0 g / 0%
- Sodium – 167 mg/ 6%
- Dietary Fiber – 0 g / 0%
- Sugars – 1.7 g
- Protein – 0 g
Related Questions
Is fish sauce vegan?
No, fish sauce is made from fermented fish or shellfish, combined with water, salt and sugar. There are vegan brands of fish sauce that use animal-friendly ingredients and mimic the salty, tangy taste of fish sauce.
Is fish sauce kosher?
Red Boat is one of the only fish sauce brands that are certified kosher. It is the only fish sauce brand that has been certified by an Orthodox rabbi from Vietnam.
Are there allergens in fish sauce?
Yes. Fish sauce is likely to contain shellfish and fish products and may contain gluten or grain products. Most fish sauces are free from the other eight major allergens but be sure to read the label on your fish sauce before using it to spice up your next dish.
Are there harmful chemicals in fish sauce?
Sometimes. Fish sauce is usually preserved by its high salt content, but some companies include sodium benzoate as a preservative. Some studies show this preservative can cause health problems in high doses, but FDA has cleared it for use at low levels in things like drinks and fish sauce.