Benefits, Uses, and Nutritional Facts- HealthifyMe

Soy sauce is a condiment generally used as an ingredient in Chinese quick meals and different Asian cuisines. It is broadly out there available in the market 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 historic China. However, there are lots of variations of soy sauce in several components of Asia, like ‘Shoyu’ from Japan, a bottled-soy sauce that we discover available in the market. Also, ‘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. In addition, you get several types of soy sauce starting from darkish to gentle. Like wine, you may age it to create extra flavour layers. 

Nutritional Profile of Soy Sauce

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

  • Energy: 15 kcal
  • Carbohydrates: 1 g
  • Fat: 0 g
  • Sodium: 910 mg
  • Protein: 1 g

It is evident from the above information that soy sauce is just not a really nutritious or wholesome condiment, primarily owing to its high-sodium content material. Nonetheless, based on a research, it has a decrease rating on the glycemic index because it has a low carbohydrate content material, resulting in decrease insulin response. There can be just a little quantity of protein current because of fermented soybeans. However, the one vitamins that it will get are from soy. Furthermore, 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. On the opposite hand, white soy sauce has extra wheat and fewer soybeans. Therefore, the dietary profile of soy sauce varies based on the kind you select. 

Benefits of Soy Sauce

A Source of Sodium

According to the USDA, only one tablespoon of soy sauce affords 910 mg of sodium. Dietary sodium is crucial for primary bodily capabilities, together with regulating blood stress and nerve transmission. And a research exhibits that gentle soy sauce and darkish soy belong to the highest 10 sodium sources within the Malaysian food regimen. However, 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 substitute when salt was a dear commodity again then. It has an analogous style to salt however incorporates lesser sodium. Because of soy sauce’s wealthy flavour, solely much less sauce can produce the identical style profile as desk salt. As a consequence, it might assist maintain your sodium consumption beneath management. Moreover, a research 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

According to a research, consumption of Japanese soy sauce, ‘Shoyu’ in restricted quantities can assist wholesome digestion by aiding the gastric tract in digesting the meals successfully. Soy sauce promotes digestion as properly by enhancing gastric juice secretion. Japanese fashion 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 affords shoyu flavones, a pure antioxidant. These pure antioxidants shield your physique from harm brought on by free radicals. The antioxidants in soy sauce can cut back the consequences of irritation. Furthermore, outcomes from a research 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 research says that soy sauce exhibits nice promise in treating allergic reactions as a result of the contributors who ingested soy sauce exhibited extra enchancment of their allergic reactions. However, there are individuals with soy sauce allergic reactions.

Potential Health Risks of Soy Sauce 


As per analysis, soy allergy is a standard allergy. Some of its signs are tingling within the mouth, wheezing, runny nostril, belly ache, pores and skin redness, and swelling in several physique components. However, extreme soy sauce allergy is uncommon, which isn’t from soy or wheat allergy. Also, individuals with gluten sensitivity ought to know that typical soy sauce incorporates 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. 

If you’ve a wheat allergy, wheat-free variations of soy sauce can be found. For instance, soy sauce labelled tamari incorporates both much less or no wheat. Therefore, choosing licensed natural soy sauce can decrease the danger of allergic reactions from undesirable contaminants like pesticides. 

High Sodium Content

While 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. Anyone susceptible to extreme sodium consumption or following a salt-restricted food regimen ought to seek the advice of with a physician earlier than together with soy sauce of their every day food regimen. 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 Heart Association that sodium shouldn’t exceed 1500 mg.

Presence of Unhealthy Additives

Commercial soy sauce incorporates a excessive quantity of phytates that block the absorption of minerals in your physique. In addition, additional MSG will get added to boost the flavour of soy sauce. Monosodium glutamate (MSG) is a significant factor of tasting brokers like Ajinomoto and is notorious for being unhealthy. According to a research, MSG results in metabolic problems, has dangerous results on reproductive organs, causes weight problems, and is neurotoxic.

Soy sauce may be unsafe throughout being pregnant as it might hamper foetal improvement as a result of dangerous chemical compounds added throughout manufacturing. 

Soy Sauce Alternatives


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 commonplace soy sauce however is more healthy and bears comparatively low-sodium content material.

Nutritional Facts of Tamari

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

  • Energy: 4.95 kcal
  • Protein: 1 g
  • Sodium: 740 mg
  • Fat: 0 g

Liquid Amino

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

Nutritional Facts of Liquid Amino

According to USDA, the dietary information of 1 tablespoon serving of liquid amino is as follows:

  • Energy: 0 kcal
  • Protein: 0.5 g
  • Fat: 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 an analogous style, however as an alternative of soy, it makes use of sap of the coconut plant. It ferments because of pure sugars infused in them. 

Nutritional Facts of Coconut Aminos

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

  • Energy: 100 kcal
  • Protein: 0 g
  • Fat: 0 g
  • Carbohydrates: 20 g
  • Sodium: 2800 mg
  • Potassium: 400 mg

Worcestershire Sauce

Originated in Worcester, it’s a savoury flavoured sauce with a special style owing to vinegar, garlic, tamarind extract, anchovies, molasses, salt, and many others. In addition, it has a decrease sodium content material than commonly-available soy sauce.

Nutritional Facts of Worcestershire Sauce

According to USDA, a one teaspoon serving of branded Worcestershire Sauce gives the next vitamins:

  • Energy: 5 kcal
  • Protein: 0 g
  • Fat: 0 g
  • Carbohydrates: 1 g
  • Sodium: 40 mg

Portion Size and Shelf Life of Soy Sauce

One of essentially the most important confusion with soy sauce consumption is the sodium content material. However, there is no such thing as a excellent portion measurement for everybody as there is no such thing as a golden line for style and healthiness that satisfies everyone. But, one tablespoon of soy sauce provides substantial flavour to meals and gives fifteen energy and over 900 mg of sodium. Therefore, it’s protected to say that one tablespoon of soy sauce a day is sort of excellent. So, have your soy sauce however not in extra, and maintain it moderately.

Soy sauce needn’t be refrigerated, and you need to use it inside two months from the manufacture date. However, do test the label of the soy sauce bottle, as some manufacturers ask you to refrigerate it to take care of its flavour and freshness. It may also enhance its shelf life.


Soy sauce is a condiment widespread in Asian delicacies. Its dietary content material info conveys that it’s not a wholesome relish. Since you may eat solely a tiny amount of soy sauce at a time, it can not present tangible well being advantages. However, it’s comparatively higher than simply including salt to sure meals. Its Japanese model, ‘Shoyu,’ is the most well-liked. Despite being loaded with sodium, you should buy many more healthy options like tamari, Worcestershire sauce, coconut, and liquid amino. In addition, you need to search for additive-free types of soy sauce which might be conventional with none synthetic colors or flavours. 

Frequently Asked Questions (FAQs)

Q. Is soy sauce unhealthy?

A. Yes, 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. Also, the quantity of consumption performs a vital function in its healthiness. Consuming a couple of tablespoon of soy sauce per day could cause sweating, rashes, extreme complications, itching, and many others. 

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

A. There are not any unwanted 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. In addition, MSG could cause tightness within the face, weak point, fixed sweating, and a tingling sensation.

Q. Is soy sauce more healthy than salt?

A. Soy sauce incorporates some protein, making it considerably more healthy than bizarre 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 answer 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 legendary as a result of it provides flavour to meals. It is without doubt one of the widespread meals elements used at quick meals centres. Its means to impart savoury (umami) flavour to meals can be a great cause for its recognition. Soy sauce can be well-known as a seasoning for salads in lots of components of Western delicacies.

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

A. Instead of soy sauce, you should utilize Tamari, Liquid Aminos, Worcestershire sauce and Coconut Aminos. These options present an analogous 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 selection for individuals with soy allergic reactions.

Q. Can soy sauce make you achieve weight?

A. High sodium in soy sauce promotes water retention in your physique, making your face puffy and bloating you elsewhere. As a consequence, it might result in weight achieve. In addition, 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. Yes, soy sauce will be eaten uncooked by accompanying it with rice, noodles, sushi, and many others. However, because 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 research, soy incorporates isoflavones, a phytoestrogen just like oestrogen. Therefore, excessive consumption of oestrogen-rich meals could cause erectile dysfunction, despair, elevated fats storage, swelling of breast tissue, quick stature, infertility, and delayed puberty. 

Q. Does soy sauce have MSG?

A. Yes, soy sauce does include monosodium glutamate (MSG), normally current in taste-enhancers like Ajinomoto. In addition, elevated consumption of MSG-containing meals could cause metabolic problems, facial tightness, migraine complications, gastric misery, Chinese Restaurant Syndrome, and many others. However, 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 stress. There are even low-sodium soy sauce choices out there available in the market. It applies to many tomato sauces and ketchup as properly. However, condiments like soy sauce, oyster sauces, and fish sauce are unsuitable for hypertension sufferers. 

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