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Soy sauce nutrition, glycemic index, calories, net carbs & more

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 February 10, 2022
Education: General Medicine at YSMU
Soy sauce

Carbohydrates in Soy Sauce

Soy sauce, also known as shoyu or soya sauce, is a condiment made from soybeans and wheat. It is low in carbohydrates while being relatively 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% 72% 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.

Carbohydrate type breakdown

0.1% 0.3%
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 compared to 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.

Food

Carbohydrates, per serving

Carbohydrates, per 100g

Soy Sauce

1g (1tbsp or 16g)

5g

Soybean

56g (1 cup or 186g)

30g

Hoisin Sauce

7g (1tbsp or 16g)

44g

Worcestershire Sauce

3g (1tbsp or 16g)

19g

Teriyaki Sauce

3g (1tbsp or 16g)

16g

Oyster Sauce

2g (1tbsp or 16g)

11g

Soy Sauce glycemic index

Soy sauce, also known as shoyu or soya sauce, is made from a fermented paste of soybeans, along with wheat, salt, and a fermenting agent.

Soy sauce is low in carbohydrates, containing 5g of carbs in a 100g serving. Of these carbohydrates, nearly 1g is made up of dietary fiber,

However, as a condiment, soy sauce is used in much smaller amounts. One average serving size of soy sauce is one tablespoon or 16g, which provides only 0.8g of carbohydrates.

Due to the low level of carbohydrates and the small serving size, an exact number for the glycemic index of soy sauce has not been researched. Nevertheless, it can be considered to be low.

Research has suggested that soy foods may be an appropriate part of diets intended to improve control of blood glucose and insulin levels, as most tested soy foods demonstrated a low glycemic index (3).

Consumption of unsweetened soy foods has also been found to play a protective role against type 2 diabetes mellitus (4).

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174278/nutrients
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7581291/
  3. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-5-35
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3480546/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: February 10, 2022

Important nutritional characteristics for Soy sauce

Soy sauce
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
15 (low)
Insulin index ⓘ
N/A
Calories
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)
99% Sodium
85% Potassium
83% Magnesium
68% Manganese
58% Calcium
Explanation: The given food contains more Sodium than 99% of foods. Note that this food itself is richer in Sodium than it is in any other nutrient. Similarly, it is relatively rich in Potassium, Magnesium, Manganese, and Calcium.

Soy sauce Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
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

0.073% 0.088% 0.263%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g

Fiber content ratio for Soy sauce

0.4% 0.8% 3.73%
Sugar: 0.4 g
Fiber: 0.8 g
Other: 3.73 g

All nutrients for Soy sauce per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 59% 4.13g 13.1 times less than Chocolate Chocolate
Protein 19% 50% 8.14g 2.9 times more than Broccoli Broccoli
Fats 1% 79% 0.57g 58.4 times less than Cheese Cheese
Carbs 2% 60% 4.93g 5.7 times less than Rice Rice
Calories 3% 86% 53kcal 1.1 times more than Orange Orange
Fructose 0% 100% 0g N/A Apple
Sugar N/A 72% 0.4g 22.4 times less than Coca-Cola Coca-Cola
Fiber 3% 53% 0.8g 3 times less than Orange Orange
Calcium 3% 42% 33mg 3.8 times less than Milk Milk
Iron 18% 49% 1.45mg 1.8 times less than Beef Beef
Magnesium 18% 17% 74mg 1.9 times less than Almond Almond
Phosphorus 24% 48% 166mg 1.1 times less than Chicken meat Chicken meat
Potassium 13% 15% 435mg 3 times more than Cucumber Cucumber
Sodium 239% 1% 5493mg 11.2 times more than White Bread White Bread
Zinc 8% 57% 0.87mg 7.3 times less than Beef Beef
Copper 5% 83% 0.04mg 3.3 times less than Shiitake Shiitake
Vitamin E 0% 100% 0mg N/A Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 3% 80% 0.03mg 8.1 times less than Pea Pea
Vitamin B2 13% 55% 0.17mg 1.3 times more than Avocado Avocado
Vitamin B3 14% 57% 2.2mg 4.4 times less than Turkey meat Turkey meat
Vitamin B5 6% 74% 0.3mg 3.8 times less than Sunflower seed Sunflower seed
Vitamin B6 11% 56% 0.15mg 1.2 times more than Oat Oat
Folate 4% 54% 14µg 4.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Tryptophan 0% 79% 0.1mg 3.2 times less than Chicken meat Chicken meat
Threonine 0% 80% 0.27mg 2.7 times less than Beef Beef
Isoleucine 0% 80% 0.32mg 2.9 times less than Salmon Salmon
Leucine 0% 81% 0.54mg 4.5 times less than Tuna Tuna
Lysine 0% 78% 0.38mg 1.2 times less than Tofu Tofu
Methionine 0% 83% 0.1mg Equal to Quinoa Quinoa
Phenylalanine 0% 80% 0.35mg 1.9 times less than Egg Egg
Valine 0% 82% 0.33mg 6.1 times less than Soybean Soybean
Histidine 0% 81% 0.17mg 4.3 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 83% 0.07g 80.8 times less than Beef Beef
Monounsaturated Fat N/A 82% 0.09g 111.4 times less than Avocado Avocado
Polyunsaturated fat N/A 74% 0.26g 179.4 times less than Walnut Walnut

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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.