If you’re enjoyed Vietnamese or Thai dishes, you’ve probably consumed fish sauce before. This fermented sauce features in many Asian dishes and is a staple ingredient in well-known dishes such as pad thai and pho. However, if you’re on the paleo diet, you may be wondering if this fish-based sauce is for you. Keep reading to find out!
Traditional Fish Sauce is Paleo-friendly. The paleo diet is an eating plan that focuses on consuming foods that humans ate 2.5 million years ago. This includes vegetables, fruits, nuts, and lean meats while avoiding grains, legumes, dairy, and other processed foods. Other paleo-friendly alternatives include Better Body Foods Coconut Aminos and Seaweed Atlantic Sea Farms Ready-Cut Kelp.
Want to know exactly why the traditional fish sauce is okay for the paleo lifestyle? Continue on to learn more.
Contents
The Paleo Diet
A Paleolithic diet is a diet based on the belief that we should only eat foods that our ancestors ate during the Paleolithic period of history. Paleolithic diets include the Paleo diet, Stone Age diet, and Hunter-Gatherer diet. Paleolithic diets include foods that our forefathers collected or hunted before cultivation. Fruits and vegetables, nuts and seeds, lean meats and seafood, and fruit and nut oils are all included. Grains, legumes, dairy products, refined goods, salt, potatoes, and other highly processed foods were not accessible during the Paleolithic epoch and so were not included in the diet. In recent studies, the paleo diet has been related to improved glucose tolerance, triglyceride counts, blood pressure control, and meal satisfaction.
What is Fish Sauce?
Fish sauce is a traditional ingredient in both European and Asian cuisines that is made of fermented anchovies or other fish. Historically, the sauce is made from two ingredients: fish and salt, fermented together for months or even years. It is described to have an umami flavor, meaning it has a “pleasant savory taste” in Japanese. The flavor comes from a savory-tasting protein called glutamate, which fish sauce is abundant in. It is also described as earthy, rich, and savory. It is a liquid condiment that can be easily added to many dishes for instant, umami flavor.
Fish Sauce Origins
The earliest recorded origins of fish sauce actually come from the Romans in the 4th century BC as a substitute for salt in many recipes. Since then, another version of the fermented fish sauce presented in Vietnam and is now present in many foods across Asia.
What is Fish Sauce Used for?
Fish sauce is added to many dishes for its salty, umami flavor. You’d find this sauce in dishes such as pad thai, pho, stir-fries, and salads. Many recipes call for this ingredient as a part of seasoning, marinades, or dressings.
Different Brands of Fish Sauce
There are many different brands of fish sauce, some that are paleo-friendly and some that are not. Below we’ve listed some fish sauces that are suitable for the paleo diet, as well as explain why they are good choices and what makes a product not suitable for paleo.
Review of Fish Sauce Nutrition
When produced traditionally, fish sauce only contains two ingredients- anchovies and sea salt. Many brands have other, non-paleo ingredients such as sugar, preservatives, and additives, so make sure to check the label and ingredient list. You’ll also see that even these paleo-friendly fish sauces are very high in sodium. Therefore, make sure to use this ingredient in moderation when adding to recipes to keep the flavor and nutrition in check.
Why is Fish Sauce Paleo?
The paleo diet focuses on “ancient foods” meaning only foods that were available long ago. Luckily, this traditional sauce is essentially a food from early times, so you’re pretty much eating exactly what the ancients did! As mentioned above, the traditional recipe is paleo-friendly, however, many modern recipes and brands include added sugar and preservatives. Consult the ingredient list and label to make sure this fits within your paleo lifestyle.
Which Fish Sauces are not Paleo?
There are quite a few fish sauce varieties on the market that do not fit into the paleo lifestyle. If it has anything but anchovies or other fish and sea salt on the label, it’s probably not suitable for the paleo diet. The paleo lifestyle does not allow things like added sugar and food additives, therefore anything that lists these items should not be included.
Nutritional Content of Fish Sauce
Red Boat Fish Sauce Asian Fish Sauce
The list of ingredients in Red Boat Fish Sauce Asian Fish Sauce are:
- Anchovy
- Sea Salt
Nutrition Facts (per 1 tablespoon):
- Calories: 15
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 1490 mg
- Carbs: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 4 g
Matiz Flor de Garum – Premium Spanish Fish Sauce
The list of ingredients in Matiz Flor de Garum – Premium Spanish Fish Sauce are:
- Anchovy Extract
- Sea Salt
- Spices
Nutrition Facts (per 1 tablespoon):
- Calories: 10
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 80 mg
- Carbs: 2 g
- Fiber: 0 g
- Sugar: <1 g
- Protein: <1 g
BLiS Gourmet Barrel Aged Fish Sauce
The list of ingredients in BLiS Gourmet Barrel Aged Fish Sauce are:
- fresh wild-caught black anchovies
- sea salt
Nutrition Facts (per 1 teaspoon):
- Calories: 15
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 1570 mg
- Carbs: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 3 g
Alternatives to Fish Sauce
Better Body Foods Organic Coconut Aminos Soy Sauce Replacement
Coconut aminos are a sauce made my coconut sap and salt and are often used as a paleo-friendly soy sauce replacement. It is a bit sweeter than soy sauce but still has a salty, umami taste. Both coconut aminos and soy sauce are good alternatives to fish sauce, however, soy sauce is not a paleo food while coconut aminos are. Coconut aminos have a very similar consistency to fish sauce and can be used in a 1:2 ratio in almost any recipe.
The list of ingredients in Better Body Foods Organic Coconut Aminos Soy Sauce Replacement are:
- Organic Coconut Blossom Nectar
- Himalayan Salt
Nutrition Facts (per 1 tablespoon):
- Calories: 15
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 270 mg
- Carbs: 3 g
- Fiber: 0 g
- Sugar: 3 g
- Protein: 0 g
Seaweed – Atlantic Sea Farms Ready-Cut Kelp, Frozen, Farmed, USA
Seaweed can offer salty, umami flavor to recipes in a similar way to fish sauce. Mix it into soups, sauces, or other recipes in the same fashion as fish sauce. It is also a single ingredient plant food, making it suitable for the paleo diet. Keep in mind that it comes in a different form than fish sauce as it will be in whole strips, so it may change the consistency or texture of the recipe you are making.
The list of ingredients in Seaweed – Atlantic Sea Farms Ready-Cut Kelp, Frozen, Farmed, USA are:
- Kelp
Nutrition Facts (per ¼ cup):
- Calories: 10
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 20 mg
- Carbs: 2 g
- Protein: 0 g
Pacific Foods Organic Vegetable Broth
In some recipes, vegetable broth can be used to replace fish sauce when flavor or liquid needs to be added. The vegetable broth has a similar umami flavor and contains salt to offer that taste, as well. It is a good addition to soups, sauces, and marinades. The vegetable broth that we have here is paleo-friendly, but some are not. Make sure to choose carefully to pick the best one for your chosen lifestyle.
The list of ingredients in Pacific Foods Organic Vegetable Broth is:
- Water
- Organic Carrots
- Organic Onion
- Organic Celery
- Organic Leeks
- Tomato Puree (Organic Tomatoes, Sea Salt, Citric Acid)
- Sea Salt
- Organic Mushrooms
- Organic Garlic
- Organic Spices
Nutrition Facts (per 1 cup):
- Calories: 15
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 500 mg
- Carbs: 3 g
- Dietary Fiber: 1 g
- Sugar: 1 g
- Protein: 1 g
Final Thoughts
Fish sauce is a traditional food that has been present in the world for a long time. It is traditionally made with just fish and salt that has been fermented for up to 2 years. You can find this ingredient in many Thai and Vietnamese dishes as well as a couple of European dishes. It is suitable for the paleo diet, although it is very high in sodium so it should be consumed in moderate amounts. You can also use alternatives to the fish sauce if you do not like the taste or do not consume animal products. These paleo-friendly alternatives include coconut aminos, seaweed, and vegetable broth.
Related Questions
Is fish sauce sugar-free?
Traditional fish sauce is sugar-free and is only made with salt and fish. However, many fish sauce products on the market have added sugars. Therefore, make sure to choose a sauce that does not have sugar in the ingredients if this is a concern.
Is fish sauce vegetarian?
No, fish sauce is made directly from fermenting fish, therefore it does contain fish parts and is not vegetarian or vegan. If you are looking for a vegetarian alternative, go for soy sauce or coconut aminos (coconut aminos will be the paleo-friendly choice, here).
Is fish sauce gluten-free?
Yes, fish sauce is gluten-free. It is not produced with any gluten-containing products. That being said, it is often produced in facilities that do contain gluten or are mixed with gluten-containing products like soy sauce, so check the label for cross-contamination if you are trying to avoid gluten.
Is fish sauce high in sodium?
Yes. Fish sauce is produced with lots of salt and is a high sodium food. It should be used in small, moderate amounts to uphold the flavor and nutrient content of recipes.