Calories in Fish Sauce
Fish sauce is a liquid condiment made from fish or krill that have been coated in salt and fermented for up to two years. It is a staple in Southeast Asian cuisine, providing a deep umami flavor with very few calories but a very high salt content.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp (18g) | 1 tbsp (18g) | 6 | 0.9g | 0.7g | 0g |
| 100 ml (96g) | 100 ml (96g) | 34 | 4.9g | 3.5g | 0g |
Health Benefits
Contains essential amino acids derived from the long fermentation process of the fish.
Provides a concentrated source of Vitamin B12, which is vital for nerve function and red blood cell production.
Can help reduce overall fat intake in a meal by providing intense flavor without the need for oils or heavy sauces.
Nutrition Tips
- Use sparingly as a single tablespoon contains over 60% of the recommended daily sodium intake.
- It is an excellent source of umami, which can help you feel satisfied with smaller portions of food.
- Look for brands with minimal ingredients (fish and salt) to avoid unnecessary additives or MSG.
- Because it is so salty, you can often omit additional salt from recipes when using fish sauce.
- Store in a cool, dark place; while it doesn't spoil easily, its flavor profile can change over time if exposed to heat.
GAYA Tracking Tip
When logging, specify if the sauce was added during cooking or as a dipping sauce, as the quantity used can vary significantly.
Frequently Asked Questions
Is fish sauce high in calories?+
No, fish sauce is very low in calories, typically containing only 6-10 calories per tablespoon. Its primary nutritional concern is the high sodium content rather than calories.
Can I use fish sauce on a keto diet?+
Yes, fish sauce is keto-friendly as it is very low in carbohydrates. However, check the label to ensure no sugar has been added during processing.
What is a good low-sodium substitute for fish sauce?+
Coconut aminos or low-sodium soy sauce are common substitutes, though they lack the specific fermented fish flavor. Using a smaller amount of fish sauce diluted with water can also help.
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