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Soy sauce nutrition: calories, carbs, GI, protein, fiber, fats

Soy sauce made from soy and wheat (shoyu)
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on September 09, 2023
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Soy sauce

Carbohydrates in Soy Sauce

Soy sauce is a condiment made from soybeans and wheat. It is low in carbohydrates while being relatively higher in protein. However, it is not significantly rich in protein. 

Soy sauce consists of 5% carbohydrates, 8% protein, 1% fat, 71% water, and 15% micronutrients, such as sodium.

Carbohydrates per 100g

A 100g serving of soy sauce, equalling 3.5 oz (103ml) or a little less than half a cup, contains 4.93g of carbohydrates.

Macronutrients chart

9% 5% 70% 16%
Protein:
Daily Value: 16%
8.14 g of 50 g
16%
Fats:
Daily Value: 1%
0.57 g of 65 g
1%
Carbs:
Daily Value: 2%
4.93 g of 300 g
2%
Water:
Daily Value: 4%
71.15 g of 2,000 g
4%
Other:
15.21 g

Soy sauce made from soybeans without wheat, known as tamari, is higher in carbohydrates, containing 5.57g in a 100g serving (1).

Carbohydrates per Serving Size

Soy sauce is more often used in smaller amounts. One average serving size of soy sauce per person is 1 tbsp, equal to 16g or ½ fl oz (15ml).

One tablespoon of soy sauce contains only 0.78g of carbohydrates.

Carbohydrate Breakdown

The carbohydrate content of soy sauce consists of 84% net carbs and only 16% dietary fiber.

Sugar Breakdown

Despite the net carb content, soy sauce contains only 0.4g of sugars, namely 0.1g of sucrose and 0.3g of glucose. The simple sugar composition is low.

Carbohydrate type breakdown

25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
.

As a result of fermentation during production, soy sauce may instead contain sugar alcohols, also known as polyols (2). Sugar alcohol is a carbohydrate that adds a sweet flavor but provides fewer calories than sugar.

Comparison to Other Foods

Looking at the table below, you can see how the carbohydrate content of soy sauce compares to those of other foods.

FoodCarbohydrates, per servingCarbohydrates, per 100g
Soy Sauce1g (1tbsp or 16g)5g
Soybean56g (1 cup or 186g)30g
Hoisin Sauce7g (1tbsp or 16g)44g
Worcestershire Sauce3g (1tbsp or 16g)19g
Teriyaki Sauce3g (1tbsp or 16g)16g
Oyster Sauce2g (1tbsp or 16g)11g

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174278/nutrients
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7581291/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: September 09, 2023
Medically reviewed by Jack Yacoubian

Important nutritional characteristics for Soy sauce

Soy sauce
Glycemic index ⓘ Source:
Check out our full article on Soy sauce glycemic index
Check out our Glycemic index chart page for the full list.
15 (low)
Calories ⓘ Calories per 100-gram serving 53
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 4.13 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 tbsp (16 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -1.4 (alkaline)
Oxalates ⓘ https://core.ac.uk/reader/38935472?utm_source=linkout 11mg
TOP 1% Sodium ⓘHigher in Sodium content than 99% of foods
TOP 15% Potassium ⓘHigher in Potassium content than 85% of foods
TOP 17% Magnesium ⓘHigher in Magnesium content than 83% of foods
TOP 32% Manganese ⓘHigher in Manganese content than 68% of foods
TOP 42% Calcium ⓘHigher in Calcium content than 58% of foods

Soy sauce calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 53
Calories in 1 tbsp 8 16 g
Calories in 1 tsp 3 5.3 g
Calories in 1 cup 135 255 g
Calories in 1 individual packet 5 8.9 g

Soy sauce Glycemic index (GI)

Source:
Check out our full article on Soy sauce glycemic index
Check out our Glycemic index chart page for the full list.
15

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 10% 55% 53% 72% 39% 717% 24% 15% 133% 3% 10%
Calcium: 33 mg of 1,000 mg 3%
Iron: 1.45 mg of 8 mg 18%
Magnesium: 74 mg of 420 mg 18%
Phosphorus: 166 mg of 700 mg 24%
Potassium: 435 mg of 3,400 mg 13%
Sodium: 5493 mg of 2,300 mg 239%
Zinc: 0.87 mg of 11 mg 8%
Copper: 0.043 mg of 1 mg 5%
Manganese: 1.018 mg of 2 mg 44%
Selenium: 0.5 µg of 55 µg 1%
Choline: 18.3 mg of 550 mg 3%

Mineral chart - relative view

Sodium
5493 mg
TOP 1%
Potassium
435 mg
TOP 15%
Magnesium
74 mg
TOP 17%
Manganese
1.018 mg
TOP 32%
Calcium
33 mg
TOP 42%
Phosphorus
166 mg
TOP 48%
Iron
1.45 mg
TOP 49%
Zinc
0.87 mg
TOP 57%
Choline
18.3 mg
TOP 76%
Copper
0.043 mg
TOP 83%
Selenium
0.5 µg
TOP 89%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.033 mg of 1 mg 3%
Vitamin B2: 0.165 mg of 1 mg 13%
Vitamin B3: 2.196 mg of 16 mg 14%
Vitamin B5: 0.297 mg of 5 mg 6%
Vitamin B6: 0.148 mg of 1 mg 11%
Folate: 14 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Folate
14 µg
TOP 54%
Vitamin B2
0.165 mg
TOP 55%
Vitamin B6
0.148 mg
TOP 56%
Vitamin B3
2.196 mg
TOP 57%
Vitamin B5
0.297 mg
TOP 74%
Vitamin B1
0.033 mg
TOP 80%
Vitamin K
0 µg
TOP 100%
Vitamin E
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 103% 78% 69% 60% 55% 28% 61% 55% 75%
Tryptophan: 96 mg of 280 mg 34%
Threonine: 271 mg of 1,050 mg 26%
Isoleucine: 318 mg of 1,400 mg 23%
Leucine: 537 mg of 2,730 mg 20%
Lysine: 381 mg of 2,100 mg 18%
Methionine: 97 mg of 1,050 mg 9%
Phenylalanine: 353 mg of 1,750 mg 20%
Valine: 332 mg of 1,820 mg 18%
Histidine: 174 mg of 700 mg 25%

Fat type information

17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g

Fiber content ratio for Soy sauce

8% 16% 76%
Sugar: 0.4 g
Fiber: 0.8 g
Other: 3.73 g

All nutrients for Soy sauce per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 53kcal 3% 86% 1.1 times more than OrangeOrange
Protein 8.14g 19% 50% 2.9 times more than BroccoliBroccoli
Fats 0.57g 1% 79% 58.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 4.13g N/A 59% 13.1 times less than ChocolateChocolate
Carbs 4.93g 2% 60% 5.7 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.45mg 18% 49% 1.8 times less than BeefBeef
Calcium 33mg 3% 42% 3.8 times less than MilkMilk
Potassium 435mg 13% 15% 3 times more than CucumberCucumber
Magnesium 74mg 18% 17% 1.9 times less than AlmondAlmond
Sugar 0.4g N/A 72% 22.4 times less than Coca-ColaCoca-Cola
Fiber 0.8g 3% 53% 3 times less than OrangeOrange
Copper 0.04mg 5% 83% 3.3 times less than ShiitakeShiitake
Zinc 0.87mg 8% 57% 7.3 times less than BeefBeef
Phosphorus 166mg 24% 48% 1.1 times less than Chicken meatChicken meat
Sodium 5493mg 239% 1% 11.2 times more than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0mg 0% 100% N/AKiwifruit
Selenium 0.5µg 1% 89%
Manganese 1.02mg 44% 32%
Vitamin B1 0.03mg 3% 80% 8.1 times less than Pea rawPea raw
Vitamin B2 0.17mg 13% 55% 1.3 times more than AvocadoAvocado
Vitamin B3 2.2mg 14% 57% 4.4 times less than Turkey meatTurkey meat
Vitamin B5 0.3mg 6% 74% 3.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.15mg 11% 56% 1.2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 14µg 4% 54% 4.4 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.07g 0% 83% 80.8 times less than BeefBeef
Monounsaturated Fat 0.09g N/A 82% 111.4 times less than AvocadoAvocado
Polyunsaturated fat 0.26g N/A 74% 179.4 times less than WalnutWalnut
Tryptophan 0.1mg 0% 79% 3.2 times less than Chicken meatChicken meat
Threonine 0.27mg 0% 80% 2.7 times less than BeefBeef
Isoleucine 0.32mg 0% 80% 2.9 times less than Salmon rawSalmon raw
Leucine 0.54mg 0% 81% 4.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.38mg 0% 78% 1.2 times less than TofuTofu
Methionine 0.1mg 0% 83% Equal to QuinoaQuinoa
Phenylalanine 0.35mg 0% 80% 1.9 times less than EggEgg
Valine 0.33mg 0% 82% 6.1 times less than Soybean rawSoybean raw
Histidine 0.17mg 0% 81% 4.3 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 53
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 5,493mg
2%
Total Carbohydrate 5g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 8g
Vitamin D 0mcg 0%

Calcium 33mg 3%

Iron 1mg 13%

Potassium 435mg 13%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
limit break
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Soy sauce nutrition infographic

Soy sauce nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.