Soy Sauce Nutrition Information

Soy sauce nutrition is something you should know about. Soy sauce is used as a marinade for steaks and chicken. The majority of oriental dishes use soy sauce as a main ingredient when stir-frying or mixing other seasonings. You also use it as a condiment when you eat Chinese food. Soy sauce adds color and brings out the flavor of food better than most other condiments. Although it’s great for these things, it has ingredients that may not be healthy for your diet.


Sodium is linked to high blood pressure, edema and several other health problems. It’s widely used in the majority of foods you eat. Unless you cook your own Chinese food, you’re probably consuming large quantities of this nutrient. Soy sauce is a major concern if you are on a low sodium diet. Regular soy sauce has almost 1,000g per tbsp. of sodium. This large amount adds up if you use more than one serving. You can find low sodium brands on the market. However, be aware that even half the sodium in soy sauce is extremely high.


Soybeans are used to make soy sauce. Soybeans are a great source of protein, calcium and iron. Although it has excellent nutritional benefits in its natural state, the process to make soy sauce changes this. Soybeans are taken through a process called fermentation. This procedure uses high amounts of sodium as well. If you read the nutrition labels on some brands of soy sauce, you won’t see many vitamins and minerals listed. You will see small amounts of protein and iron.


Wheat is another healthy ingredient that loses its good nutrition after undergoing fermentation. Wheat also provides a nice source of protein in your diet. Although wheat is a good food source, it can give you allergies. If you have allergies to this grain, then choose a sauce made with tamarind. This ingredient is milder in taste as well.

Calories, Carbohydrates and Fat Content

One serving of soy sauce has about 10 calories. Almost all brands of this sauce have 0 to 1g of fat. The carbohydrate content is 0 to 2g in soy sauce. This is a good condiment if you are on a low carb, low fat diet.


Manufacturers use a good number of preservatives to make the soy sauces you use. Sodium benzoate is a preservative used to destroy bacteria in the sauce during processing. This preservative is also considered unsafe to consume because it turns into benzene, an unhealthy chemical that causes cancer.

High Fructose Corn Syrup

You may find this unhealthy ingredient in some of the soy sauces you eat. It’s used to prolong the life of soy sauce. High fructose corn syrup may also lead to obesity and heart-related problems. According to the Mayo Clinic, it’s better for your health if you cut back on processed food products containing this ingredient.

Although soy sauce adds flavor to your food, consider skipping it the next time you order Chinese or cook at home.


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