FoodScore
0/ 100
Goodlegume· 100 g

Tamari

Tamari receives a 'Good' FoodScore of 60/100, primarily due to its significant protein content and minimally processed nature, though its very high sodium level is a notable drawback.

  • Tamari is a minimally processed (NOVA 1) food, indicating it retains much of its original nutritional integrity.
  • It provides 10.51g of protein per 100g, contributing significantly to daily protein needs.
  • A 100g serving contains 5586mg of sodium, which is well over the daily recommended limit.
  • This food offers 2.38mg of iron per 100g, supplying 13% of the Daily Value.
  • With only 60 calories per 100g, tamari is a low-calorie ingredient.
  • 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

Tamari earns a FoodScore of 60 out of 100, placing it in the 'Good' category. This score reflects a balance between its nutritional benefits and a significant drawback. On the positive side, tamari receives a substantial bonus for its protein content, providing 10.51g per 100g, which is a valuable contribution, especially for plant-based diets. It also gains points for several micronutrients, including iron, phosphorus, and riboflavin, which are present in meaningful amounts. A significant boost comes from its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, aligning with dietary guidelines that emphasize whole foods. However, the primary factor limiting tamari's score is its extremely high sodium content. At 5586mg per 100g, it far exceeds daily recommendations, leading to a considerable penalty. To achieve a higher score, tamari would need to have a significantly reduced sodium level, as this single factor heavily impacts its overall nutritional assessment.

Health benefits

What the nutrients in tamari actually do for you, grounded in established dietary science.

Supports Muscle Health and Repair

Tamari contributes to muscle health and repair due to its notable protein content. Protein is essential for building and maintaining muscle tissue, and the 10.51g of protein per 100g serving of tamari can help meet daily requirements. This is particularly beneficial for individuals following vegetarian or vegan diets who may seek diverse plant-based protein sources. Adequate protein intake is also crucial for recovery after physical activity and for overall bodily functions. While tamari is not a primary protein source in large quantities, its contribution can be valuable when incorporated into meals.

Contributes to Iron Intake

Tamari can contribute to your daily iron intake, a mineral vital for oxygen transport and energy production. A 100g serving provides 2.38mg of iron, which accounts for 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. Ensuring sufficient iron intake is important for preventing fatigue and supporting overall energy levels. While tamari is not the most iron-dense food, its inclusion in meals can help diversify sources of this essential mineral.

Provides Essential Minerals

Beyond iron, tamari provides other essential minerals that play various roles in the body. It contains 40mg of magnesium per 100g, contributing 10% of the Daily Value, which is important for muscle and nerve function, blood glucose control, and blood pressure regulation. Additionally, it offers 212mg of potassium, which is 5% of the Daily Value, a mineral crucial for maintaining fluid balance and normal blood pressure. These minerals, though not in exceptionally high amounts, contribute to the food's overall nutritional profile and support various physiological processes.

Minimally Processed Food Choice

As a minimally processed food (NOVA class 1), tamari aligns with dietary recommendations that emphasize whole or minimally altered ingredients. Foods in this category typically retain more of their natural nutrients and beneficial compounds compared to ultra-processed options. Choosing minimally processed foods can contribute to a diet rich in diverse nutrients and fewer artificial additives, which is generally associated with better health outcomes. This classification indicates that tamari has undergone minimal changes from its original form, preserving its inherent qualities.

How to eat it

Tamari is a gluten-free alternative to soy sauce, widely used as a flavor enhancer and condiment in American cuisine. It's typically incorporated into marinades, dressings, stir-fries, and dipping sauces. Due to its intense flavor and high sodium content, it's best used in moderation. A typical serving might be a tablespoon or two, rather than the 100g serving size used for nutritional analysis.

Use tamari as a marinade base for tofu, tempeh, or vegetables to add savory depth.
Dilute tamari with water or citrus juice to reduce its sodium concentration when using it as a dipping sauce.
Store tamari in a cool, dark place or the refrigerator after opening to maintain freshness and flavor.
Combine tamari with ginger, garlic, and sesame oil for a quick and flavorful stir-fry sauce.
Things to keep in mind

The primary caution with tamari is its extremely high sodium content. A 100g serving contains 5586mg of sodium, which is far above the recommended daily limit and can contribute to high blood pressure and other cardiovascular issues if consumed in large quantities regularly. Individuals with hypertension, kidney disease, or those advised to follow a low-sodium diet should use tamari sparingly or opt for very low-sodium varieties. While tamari is typically gluten-free, individuals with celiac disease or severe gluten sensitivity should always verify the product's certification to ensure no cross-contamination.

Swap suggestions
Very good
Black beans (cooked)
Score85
Very good
Black Beans
Score85
Very good
Farro Cooked
Score85
Very good
Pinto Beans Cooked
Score85
Very good
Soybeans Cooked
Score85
Very good
Tempeh
Score85
Reader questions
Is tamari healthy?
Tamari has some nutritional benefits, including plant-based protein and minerals like iron and magnesium. However, its exceptionally high sodium content is a significant health consideration. While it's a minimally processed food, moderation is key due to the sodium. For most people, it can be part of a balanced diet when used sparingly.
Is tamari good for weight loss?
Tamari is low in calories, with only 60 calories per 100g, and contains no added sugar, which can be beneficial for weight management. However, its high sodium content can lead to temporary water retention. When used in small amounts to flavor meals, it won't significantly impact calorie intake, but it's not a direct aid for weight loss.
Is tamari ultra-processed?
No, tamari is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it has undergone minimal alteration from its original ingredients (soybeans, water, salt) and retains much of its natural composition, unlike ultra-processed foods that contain many industrial ingredients.
How should I use tamari in cooking?
Tamari is versatile and can be used in various ways to add a savory, umami flavor. It's excellent in marinades for meats or plant-based proteins, as a seasoning for stir-fries, in salad dressings, or as a dipping sauce. Always consider its high sodium content and adjust other salty ingredients in your dish accordingly.
What is a good substitute for tamari?
If you need a substitute for tamari, especially for its gluten-free quality, coconut aminos are a popular alternative with a similar savory profile and significantly lower sodium. Regular soy sauce can be used if gluten is not a concern, but it will also be high in sodium. For a low-sodium option, consider using broths or herb-based seasonings.
Does tamari contain gluten?
Traditional tamari is made without wheat, making it a gluten-free alternative to regular soy sauce. However, it's always important to check the product label for specific certifications or 'gluten-free' claims, as some brands or manufacturing processes might introduce gluten through cross-contamination.
How does tamari compare to soy sauce nutritionally?
Nutritionally, tamari and regular soy sauce are very similar, both being high in sodium. The main difference is that tamari is typically gluten-free, as it's made with little to no wheat, whereas most soy sauces contain wheat. Both offer a savory flavor and are best used in moderation due to their high salt content.

Explore more

CategoryAll legumes & plant protein →GoalBest foods for muscle building →GoalBest foods for hair growth →GoalBest foods for weight loss →Head-to-headTamari vs. M&Ms Milk Chocolate →Head-to-headTamari vs. M&Ms Peanut →Head-to-headTamari vs. Cannellini Beans Cooked →Head-to-headTamari vs. Navy Beans Cooked →Fits dietKeto diet →Fits dietMediterranean diet →

Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 174278)Updated 2026-04-20