Calories in Soy Sauce
Soy sauce is a traditional fermented condiment made from soybeans, wheat, and brine. While very low in calories and fat, it is exceptionally high in sodium, which can impact blood pressure if consumed in excess.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp (16g) | 1 tbsp (16g) | 8 | 1g | 1.2g | 0g |
| 100 g | 100 g | 53 | 6.3g | 7.6g | 0g |
| 1 serving (16 g) | 1 serving (16 g) | 8 | 1g | 1.2g | 0g |
| 1 individual packet (9g) | 1 individual packet (9g) | 5 | 0.6g | 0.7g | 0g |
| 1 oz (28g) | 1 oz (28g) | 15 | 1.8g | 2.2g | 0g |
| 100 ml (112g) | 100 ml (112g) | 59 | 7g | 8.5g | 0g |
Health Benefits
Contains small amounts of antioxidants produced during the fermentation process.
Provides a rich umami flavor that can help reduce the need for added fats in cooking.
Contains trace amounts of essential minerals like manganese and phosphorus.
Nutrition Tips
- Opt for 'Less Sodium' or 'Low Sodium' versions to reduce salt intake by approximately 40%.
- Use a measuring spoon rather than pouring directly from the bottle to control sodium levels.
- If you are gluten-intolerant, choose Tamari, which is typically brewed without wheat.
- Dilute soy sauce with water or lemon juice to maintain flavor while reducing total sodium per serving.
- Be mindful of 'hidden' soy sauce in restaurant dishes like stir-fries and marinades.
GAYA Tracking Tip
When logging, specify if it is 'Low Sodium' or 'Dark' soy sauce, as the sodium and sugar content varies significantly between types.
Frequently Asked Questions
Is soy sauce high in calories?+
No, soy sauce is very low in calories, typically around 9-10 calories per tablespoon. The main nutritional concern is its high sodium content.
Does soy sauce contain gluten?+
Most traditional soy sauces are made with wheat and contain gluten. Look for 'Tamari' or labels specifically marked 'Gluten-Free' if you have a sensitivity.
Can soy sauce cause bloating?+
Yes, because of its extremely high sodium content, consuming too much soy sauce can lead to temporary water retention and bloating.
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