A beloved condiment savored for its salty, umami flavor and a must-have on sushi night, soy sauce has become one of the most popular soy-based condiments in the United States. But what actually is soy sauce and is it suitable for a vegan diet?
Yes, soy sauce is considered vegan. It’s produced without the use of animals or animal products. However, soy sauce is a common additive in marinades for meat, poultry, and seafood. It’s important to ensure all other ingredients are vegan-friendly as well. The best vegan and healthier alternatives to soy sauce include Coconut Secret Coconut Aminos and Kevala Organic Coconut Aminos.
Did you know there were different types of soy sauce? Let’s take a closer look at soy sauce, its health benefits, various varieties and alternative options.
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What is Soy Sauce?
Soy sauce is a traditional Japanese condiment made from fermented soybeans and wheat. Soy sauce originated from China and was later introduced into Japanese cooking and is one of the most popular soy products used in the United States.
Soy sauce is traditionally composed of four simple ingredients, soybeans, wheat, salt, and fermenting agents. Although there are a variety of different versions of soy sauce that differ in taste, color, and production method, they have all originated from the same recipe.
Is Soy Sauce Healthy?
Traditional soy sauce contains a high amount of sodium. Although different brands and recipes will differ, sodium content remains high for most soy sauces as this is a crucial component of the recipe. Traditional store-bought soy sauce, such as Kikkoman soy sauce, contains an alarming amount of sodium, at about 960mg per 1-tablespoon serving.
The Dietary Guidelines for Americans recommends no more than 2300mg of sodium intake per day for adults. With 960mg of sodium per 1-tablespoon serving, Kikkoman soy sauce contains a whopping 42% of your total daily recommended intake for sodium.
Being that soy sauce is a popular condiment, it can be easily over-eaten past the serving size. It also has a high likelihood of being included in recipes that contain salt and other high salt ingredients. It is important for those watching their sodium intake, especially those with elevated blood pressure, to limit or avoid high intakes of soy sauce.
Many brands now offer low sodium versions of their soy sauce to address the growing concern from consumers. Kikkoman low sodium soy sauce contains 575mg of sodium per 1-tablespoon serving, an improvement of 385mg, reducing the daily value down from 42% to 25%, which is still significantly high.
Different Types of Soy Sauce
There are five main types of soy sauce, all differing slightly in their ingredients, processing and flavor profile. Let’s take a look at the differences.
Light Soy Sauce (Usukuchi)
Lighter in flavor and color, light soy sauce is added mostly for seasoning to dishes, specifically salty flavoring. It is thinner in consistency than dark soy sauce and has a hint of sweetness.
Kimlan Grade A Light Soy Sauce
Ingredients:
- Water
- Salt
- Soybeans
- Wheat
- Sugar
- Seasoning agents
- Licorice extract
Nutrition Facts (per 1-tablespoon):
- Calories 10
- Fat 0g
- Saturated fat 0g
- Sodium 1060mg
- Carbohydrates 1g
- Sugar 1g
- Added sugar 1g
- Fiber 0g
- Protein 1g
Dark Soy Sauce (Koikuchi)
Dark soy sauce is richer in flavor and color. It often contains more salt than light soy sauce and is used for coloring various dishes. Dark soy sauce is the most common soy sauce available in the United States. For traditional store-bought brands, such as Kikkoman, it often does not indicate the color but is typically the dark variety.
Kikkoman Traditionally Brewed Soy Sauce (Dark)
Ingredients:
- Water
- Soybeans
- Wheat
- Salt
Nutrition Facts (per 1-tablespoon):
- Calories 10
- Fat 0g
- Saturated fat 0g
- Sodium 960mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 2g
Tamari
Tamari is similar in flavor and appearance to dark soy sauce. However, it contains little to no wheat and a higher content of soybeans. Tamari is strong in flavor and best used as a dipping sauce than for seasoning dishes. Tamari is a great alternative to soy sauce for those who have a gluten intolerance or allergy but always check the allergen listings as some may still contain small amounts of wheat.
San-J Organic Tamari
Ingredients:
- Water
- Organic Soybeans
- Salt
- Organic alcohol (to preserve freshness)
Nutrition Facts (per 1-tablespoon):
- Calories 10
- Fat 0g
- Saturated fat 0g
- Sodium 940mg
- Carbohydrates <1g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 2g
Shiro
Shiro is a white soy sauce that is also a lot lighter in flavor than traditional. Its lighter color is a result of a higher wheat to soy ratio that allows for a more delicate flavor profile. Because of this it is often used to add a touch of flavor to dishes without overpowering other seasonings.
Takuko White Shoyu
Ingredients:
- Water
- Wheat
- Sea salt
- Fermented alcohol
- Soybeans
Nutrition Facts (per 1-tablespoon):
- Calories 13
- Fat 0g
- Saturated fat 0g
- Sodium 970mg
- Carbohydrates 2g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 2g
Saishikomi
Saishikomi is a form of double-brewed soy sauce that contains equal parts wheat and soybeans. This type of sauce is versatile and can be used for seasoning and dipping, specifically for sushi. It is blended with other soy sauces which is why it is often referred to as double-brewed or refermented and has a sweeter flavor than other types of soy sauce.
Premium Koikuchi Pure Soy Sauce “Hishio-no-Sato”
Ingredients:
- Water
- Soybeans
- Wheat
- Salt
- Alcohol
Nutrition Facts (per 1-tablespoon):
- Calories 10
- Fat 0g
- Saturated fat 0g
- Sodium 1020mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 1g
Popular Soy Sauce Brands Nutrition Facts
Kikkoman Traditionally Brewed Soy Sauce
Ingredients:
- Water
- Soybeans
- Wheat
- Salt
Nutrition Facts (per 1-tablespoon):
- Calories 10
- Fat 0g
- Saturated fat 0g
- Sodium 960mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 2g
Kikkoman Less Sodium Soy Sauce
Ingredients:
- Water
- Wheat
- Soybeans
- Salt
- Lactic acid
- Sodium benzoate (as a preservative)
Nutrition Facts (per 1-tablespoon):
- Calories 10
- Fat 0g
- Saturated fat 0g
- Sodium 575mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 1g
Healthy Alternatives to Soy Sauce
Coconut Secret Coconut Aminos Soy-Free Seasoning Sauce
Organic, gluten-free, non-GMO, and vegan, Coconut Secret coconut aminos is significantly lower in sodium than traditional soy sauce with a similar, umami flavor. It is also a great option for those who have a gluten-intolerance or who are looking to avoid soy products.
You can find this product online at various retail stores such as Target or Walmart at $6.39 for an 8-ounce bottle.
Ingredients:
- Organic coconut tree sap aged and blended with sun-dried, mineral rich sea salt
Nutrition Facts (per 1-teaspoon):
- Calories 5
- Fat 0g
- Saturated fat 0g
- Sodium 90mg
- Carbohydrates 1g
- Sugar 1g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Kevala Organic Coconut Aminos
This organic, soy-free alternative sauce is non-GMO, gluten-free, kosher and vegan-friendly. With significantly less sodium than traditional soy sauce and a unique savory flavor profile from the coconut nectar, it makes a healthier option for traditional soy sauce.
You can find this product online at various retail sites, such as Amazon at $18.79 for 35 fluid ounces. Though it is higher in price than many soy sauces, it also comes in a significantly larger container. Compared to Coconut secret coconut aminos, it is lower in price per ounce.
Ingredients:
- Organic coconut nectar
- Organic pure coconut blossom sap
- Natural unrefined sea salt
Nutrition Facts (per 1-teaspoon):
- Calories 8
- Fat 0g
- Saturated fat 0g
- Sodium 136mg
- Carbohydrates 2g
- Sugar 2g
- Added sugar 0g
- Fiber 0g
- Protein 0g
San-J Organic Reduced Sodium Tamari
Tamari traditionally has a lower sodium content than light or dark soy sauces. It has a higher concentration of soybeans which allows for more flavor without having to use as much. This gluten-free, organic, and reduced sodium option is great for adding a touch of flavor.
Even though it is reduced sodium, it still contains a high amount of sodium per serving so it should be used sparingly. You can find this product online at various retail sites such as Amazon or Thrive Market at $8.79 for a 20-ounce bottle.
Ingredients:
- Water
- Organic soybeans
- Salt
- Organic alcohol
Nutrition Facts (per 1-teaspoon):
- Calories 15
- Fat 0g
- Saturated fat 0g
- Sodium 700mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 2g
Related Questions
Is Soy Sauce Gluten-Free?
Traditional soy sauce is not considered gluten-free as it contains wheat. There are many other options available for those looking to find a gluten-free soy sauce alternative, specifically coconut aminos and tamarin.
Does Soy Sauce Need to be Refrigerated?
No, soy sauce does not need to be refrigerated. Unopened soy sauce has a lengthy shelf life, anywhere from 1-3 years depending on how it is stored. Once opened, it should last about 1 year. You can refrigerate your soy sauce to extend the shelf-life further, but it may impact the flavor.
Is Soy Sauce Whole30?
The Whole30 diet prohibits consumption of beans, including soybeans. Because of this, soy sauce is not considered acceptable for those following the Whole30 diet. A suitable alternative to soy sauce while doing the Whole30 is coconut aminos.