Soy sauce receives a FoodScore of 60/100, indicating it can be a good addition to a balanced diet, primarily due to its protein content, but its very high sodium level is a significant drawback.
Soy sauce provides 10.51g of protein per 100g serving.
It is a minimally processed food, classified as NOVA 1.
A 100g serving contains an extremely high 5586mg of sodium.
It contributes 13% of the Daily Value for iron.
Soy sauce is very low in calories, with only 60 calories per 100g.
Scores -10 points above the legume category average (70/100 across 46 foods).
Fiber
0.8g
3% of Daily Value
Protein
10.51g
21% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
5586mg
243% of Daily Value
+
What it brings to the table
Protein (10.5g)+6
Micronutrients (Iron, Phosphorus, Riboflavin)+6
Whole food (NOVA 1)+10
−
What holds it back
Sodium (5586mg)-12
Why it scores 60
Soy sauce earns a FoodScore of 60/100, placing it in the 'Good' category. This score reflects a balance of beneficial components and a significant nutritional drawback. On the positive side, it receives a bonus for its protein content, providing 10.51 grams per 100-gram serving, which is notable for a condiment. It also gains points for several micronutrients, including iron, phosphorus, and riboflavin, contributing to overall nutrient intake. Furthermore, its classification as a NOVA 1 food, meaning it is minimally processed, adds a substantial bonus to its score. However, the most impactful factor on its score is its exceptionally high sodium content. With 5586 milligrams of sodium per 100 grams, it incurs a significant penalty, as this far exceeds daily recommended limits and is a major concern for cardiovascular health. To achieve a higher score, the primary change would need to be a drastic reduction in its sodium level, as this single factor heavily weighs down its overall nutritional evaluation.
Health benefits
What the nutrients in soy sauce actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Growth
Soy sauce, despite being a condiment, offers a notable amount of protein, which is essential for muscle repair and growth. Each 100-gram serving provides 10.51 grams of protein. While typically consumed in smaller quantities, this contribution can add to your daily protein intake, especially in plant-based diets. Protein is crucial for synthesizing new muscle tissue and maintaining existing muscle mass, particularly important for active individuals and as we age. Incorporating protein-rich foods throughout the day helps ensure a steady supply of amino acids for these vital processes. However, due to its high sodium, it should not be relied upon as a primary protein source.
Contributes to Iron Intake
Soy sauce can contribute to your daily iron intake, a mineral vital for oxygen transport and energy production. A 100-gram serving provides 2.38 milligrams of iron, which is 13% of the Daily Value. Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Adequate iron levels are necessary to prevent fatigue and support overall metabolic function. While not a primary source, this contribution can be beneficial, especially for individuals at risk of iron deficiency. It's important to consume iron from a variety of sources for optimal absorption.
Provides Essential Minerals
Beyond iron, soy sauce also supplies other essential minerals that play various roles in bodily functions. It contains 40 milligrams of magnesium (10% DV) and 212 milligrams of potassium (5% DV) per 100 grams. Magnesium is involved in over 300 enzymatic reactions, including muscle and nerve function, blood glucose control, and blood pressure regulation. Potassium is crucial for maintaining fluid balance, nerve signals, and muscle contractions, and it can help offset some of the negative effects of sodium on blood pressure. While these amounts are modest in typical serving sizes, they contribute to the daily intake of these important electrolytes and cofactors.
Low Calorie and Fat Content
Soy sauce is remarkably low in calories and fat, making it a suitable flavor enhancer for those managing calorie intake. A 100-gram serving contains only 60 calories and a negligible 0.1 grams of total fat, with virtually no saturated or trans fats. This profile means it can add significant flavor to dishes without substantially increasing their energy density. For individuals focused on weight management, using low-calorie condiments like soy sauce can help make meals more palatable and satisfying without contributing excess calories. However, its high sodium content must always be considered, especially when used in larger quantities or frequently.
Soy sauce receives a FoodScore of 60/100, indicating it can be a good addition to a balanced diet, primarily due to its protein content, but its very high sodium level is a significant drawback.
How to eat it
Soy sauce is a ubiquitous condiment in American cuisine, primarily used to add a savory, umami flavor to a wide array of dishes. It's commonly found in Asian-inspired cooking, marinades, dipping sauces, and as a seasoning for stir-fries, rice, and noodles. While versatile, it's important to remember its high sodium content and use it judiciously. Typical serving sizes are small, often a teaspoon or tablespoon, which helps manage sodium intake.
Use soy sauce as a flavor enhancer in marinades for meats, tofu, or vegetables, allowing the savory notes to penetrate the food.
Dilute soy sauce with water, vinegar, or citrus juice to create a lower-sodium dipping sauce for sushi, dumplings, or spring rolls.
When cooking, add soy sauce towards the end of the process to control the saltiness and prevent over-seasoning.
Explore reduced-sodium varieties of soy sauce to significantly lower your sodium intake while still enjoying its distinct flavor.
Things to keep in mind
The primary caution associated with soy sauce is its extremely high sodium content. Excessive sodium intake is a well-established risk factor for high blood pressure, which can lead to heart disease and stroke. Individuals with hypertension, kidney disease, or those advised to follow a low-sodium diet should consume soy sauce sparingly or opt for reduced-sodium versions. While soy is a common allergen, the fermentation process in traditional soy sauce production often breaks down allergenic proteins, making it tolerable for some with mild soy sensitivities. However, individuals with severe soy allergies should still exercise caution and consult with a healthcare professional.
Soy sauce has a FoodScore of 60/100, indicating it can be part of a healthy diet when consumed in moderation. It offers some protein (10.51g per 100g) and essential minerals like iron (13% DV). However, its very high sodium content (5586mg per 100g) is a significant nutritional drawback. For most people, consuming it in small amounts as a flavor enhancer is acceptable, but excessive use should be avoided due to sodium concerns.
Is soy sauce good for heart health?
Due to its extremely high sodium content, regular or excessive consumption of soy sauce is generally not considered beneficial for heart health. High sodium intake is a major risk factor for high blood pressure, which can lead to cardiovascular disease. While it is low in saturated fat and calories, the sodium level outweighs these benefits. Individuals concerned about heart health should opt for reduced-sodium versions or use it very sparingly.
Is soy sauce ultra-processed?
No, traditional soy sauce is classified as NOVA 1, meaning it is unprocessed or minimally processed. It is made through a natural fermentation process involving soybeans, wheat, water, and salt. This classification indicates it retains much of its original nutritional integrity and does not contain additives typically found in ultra-processed foods. However, some commercial varieties may contain added preservatives or flavorings, so checking labels is always recommended.
What is a reasonable serving size for soy sauce?
A reasonable serving size for soy sauce is typically small, often around 1 teaspoon (5ml) to 1 tablespoon (15ml). This helps manage the high sodium intake. For example, a single teaspoon contains approximately 280mg of sodium, while a tablespoon contains about 840mg. Being mindful of these small serving sizes is crucial to prevent exceeding daily sodium recommendations, especially when using it as a condiment or dipping sauce.
What are some lower-sodium alternatives to soy sauce?
Several lower-sodium alternatives to traditional soy sauce are available. Reduced-sodium soy sauce can cut the sodium content by up to 50%. Other options include tamari, which is typically gluten-free and can have slightly less sodium, or coconut aminos, a soy-free alternative with a significantly lower sodium profile. Experimenting with these options allows you to enjoy similar savory flavors with less impact on your sodium intake.
Can soy sauce be part of a weight loss diet?
Yes, soy sauce can be included in a weight loss diet due to its low calorie and fat content (60 calories and 0.1g fat per 100g). It adds significant flavor without contributing substantial energy. However, portion control is key because of its high sodium. Excessive sodium can lead to water retention, which might temporarily affect weight readings. Using it sparingly or choosing reduced-sodium versions is advisable for those managing their weight.
Does soy sauce contain gluten?
Traditional soy sauce is typically made with wheat, meaning it contains gluten. However, there are gluten-free alternatives available, most notably tamari. Tamari is a type of soy sauce that is usually made without wheat, making it suitable for individuals with celiac disease or gluten sensitivity. Always check the product label to confirm if a specific brand is gluten-free.