Calories in Soy Sauce: Nutritional facts for Soy Sauce Types

One tablespoon (0.5 fl oz or 16g) of standard brewed soy sauce contains 8 to 10 calories.

Two tablespoons (1 fl oz or 32g) of standard brewed soy sauce contain 15 to 20 calories.

A 100ml serving (3.38 fl oz or 118g) of standard brewed soy sauce contains 51 to 62 calories.

Soy sauce offers potential health benefits linked to the fermentation process and soy components, although these must be weighed against its high sodium content.

• Source of Antioxidants: Soy sauce contains antioxidants, such as phenolic compounds, which can help neutralize harmful free radicals in the body, potentially reducing oxidative stress. (Lin, F. M., Chen, L. H., & Lin, S. D., 2008. Antioxidant activities of extracts from fermented soy sauce.)
• Potential Digestive Support: Traditional fermentation processes can introduce beneficial microorganisms or their metabolites, which might have a positive effect on gut health, although the viability and impact in commercially produced soy sauce can vary. Some studies suggest fermented soy products can enhance digestion. (Lee, K. W., Shim, J. M., & Kim, D. W., 2015. Fermented Soy Products and Their Potential Health Benefits: A Review.)
• Contains Isoflavones: Soy sauce contains isoflavones, plant compounds that may have weak estrogen-like effects and have been studied for potential roles in bone health and hormonal balance, though the concentration in soy sauce is lower than in whole soy foods. (Messina, M., 2016. Soy and Health Update: Evaluation of Clinical and Epidemiologic Literature.)

Soy sauce has downsides, mainly related to the processing and composition.

• Extremely High Sodium Content: Standard soy sauce is very high in sodium. Excessive sodium intake is strongly linked to increased blood pressure, a major risk factor for heart disease and stroke. (He, F. J., & MacGregor, G. A., 2009. A comprehensive review on salt and health and current experience of worldwide salt reduction programmes.) As an alternative, low-sodium soy sauce varieties are available, containing 30-50% less sodium. Other alternatives include coconut aminos or liquid aminos, which are lower in sodium. Limiting intake is crucial to stay within the daily recommended sodium limits.
• Contains Allergens: Most soy sauces contain soy and wheat, which are common allergens. Individuals with soy allergies or celiac disease/non-celiac gluten sensitivity must avoid traditional soy sauce. Tamari is often, but not always, brewed without wheat.
• Presence of Amines: Fermented foods like soy sauce contain amines, including histamine and tyramine. In sensitive individuals, these compounds can trigger reactions like headaches, sweating, or blood pressure changes. (Ladero, V., Calles-Enríquez, M., Fernández, M., & Alvarez, M. A., 2010. Toxicological effects of dietary biogenic amines.)
• Contains MSG: Soy sauce contains naturally occurring monosodium glutamate (MSG) as a result of the fermentation process breaking down proteins. While generally recognized as safe by regulatory agencies, some individuals report sensitivity reactions to MSG, such as headaches or flushing.
• May Contain AGEs: Darker soy sauces, in particular, can contain Advanced Glycation End products (AGEs), compounds formed during processing and aging that may contribute to inflammation and are linked to chronic diseases when accumulated in the body.

No, soy sauce is not considered 'good' for health when consumed in typical condiment amounts because the potential minor benefits are heavily outweighed by the extremely high sodium content, and while soy sauce does contain antioxidants from soy and fermentation (Zhu, Y., Zhang, J., & Liu, W., 2020. Evaluation of antioxidant activities of soy sauce and identification of associated compounds), which could theoretically support cellular health, the significant sodium load poses a direct risk to heart health by contributing to high blood pressure. The fermentation process might offer some digestive benefits, but this is not well-established for modern, commercially produced sauces and does not negate the sodium risk. The impact on brain health or liver health is not considered significant or directly beneficial, and any potential positive effects from isoflavones are minimal compared to consuming whole soy foods.

Soy sauce can be considered bad for health due to the extremely high sodium content, which can contribute to exceeding daily recommended sodium limits. High sodium intake is a major risk factor for developing high blood pressure, heart disease, and stroke. Additionally, traditional soy sauce contains common allergens (soy and wheat/gluten), which makes it unsuitable for individuals with related allergies or sensitivities. The presence of naturally occurring amines like histamine and MSG can also cause adverse reactions in sensitive people, and while consumed in small amounts as a condiment might pose minimal risk for healthy individuals, regular or excessive consumption, especially of standard selections, is detrimental to cardiovascular health.

Yes, soy sauce is acidic. The pH level of soy sauce ranges from 4.4 to 5.4 varying based on the specific type, ingredients, and fermentation process used.

Consumption of soy sauce should be kept minimal, less than one teaspoon per meal or choose low-sodium versions, to avoid exceeding these daily sodium limits. The Dietary Guidelines for Americans recommend adults limit sodium intake to less than 2300 mg per day. The American Heart Association advises an ideal limit of less than 1500 mg per day for most adults to promote optimal heart health. A single tablespoon (18g) of regular soy sauce contains 989 mg of sodium (43% DV).

Regularly exceeding the 2300 mg sodium limit set by the Dietary Guidelines for Americans, or the 1500 mg ideal limit suggested by the American Heart Association, significantly increases the risk of high blood pressure, cardiovascular disease, stroke, and kidney problems. Depending on the sodium content of other foods consumed throughout the day, eating more than one to one-and-a-half tablespoons of regular soy sauce could easily surpass these limits. The maximum amount should be dictated by how it fits within an individual's total daily sodium budget, which for most people means limiting regular soy sauce to very small amounts. 

The calorie content of soy sauce varies across different soy sauce types, with differences mainly arising from the addition of ingredients like molasses or sugar, rather than the fundamental brewing process itself. Most commonly brewed soy sauces, including standard light soy sauce, tamari, low-sodium soy sauce, and Japanese white (shiro) soy sauce, fall within a narrow range of 8 to 12 calories per tablespoon (15ml serving). Dark soy sauce contains the highest number of calories among common types, ranging from 10 to 15 calories per tablespoon, which is attributable to the added sweeteners like molasses used to enhance its color, viscosity, and flavor profile. Light soy sauce and low-sodium soy sauce represent the lower end of the typical calorie spectrum for widely available soy sauces.

The origin of soy sauce traces back over 2,500 years to ancient China, evolving from an earlier type of fermented paste called "jiang" (醬). Jiang was initially made from fermented meat, fish, and grains, used primarily as a preservative and condiment. Methods using soybeans became more prevalent over time, particularly as Buddhism encouraged vegetarianism, leading to jiang made solely from soybeans and grains like wheat. This fermented soybean paste was a precursor to both modern soy sauce and miso. The liquid extracted from this fermentation process, initially a byproduct, gained popularity for its concentrated flavor and versatility. Cheesemaking knowledge spread across Europe, facilitated by trade routes. This liquid form, known as "jiangyou" (醬油) in Chinese, meaning "jiang oil/liquid," is what we recognize as soy sauce today. The technique spread to neighboring countries; in Japan, Buddhist monks introduced jiang around the 7th century. Japanese artisans refined the process significantly over centuries, developing distinct varieties like koikuchi (dark, standard), usukuchi (light), tamari (traditionally wheat-free), and shiro (white), each suited for different culinary applications, from seasoning soups like ramen to becoming the essential dip for sushi, a dish whose own history is intertwined with fermented products. Similarly, Korea developed its own unique soy sauces ("ganjang"), integral to dishes like bulgogi. Soy sauce became a fundamental building block of flavor in East and Southeast Asian cooking, used in marinades, stir-fries, braises, dipping sauces, and as a table condiment, defining the savory character of countless traditional dishes.