Soy sauce is a fermented condiment made from soybeans, wheat, salt, and water, and it is a staple in East Asian cooking. While it does contain a small amount of carbohydrates from the wheat and soybeans, the serving size is so small that it is generally considered low-carb and keto-friendly. This article breaks down the carb content of different soy sauce types, explains how to read labels, and offers practical tips for using soy sauce in a low-carb kitchen.
Ingredients
- 1 tablespoon (15 ml) regular soy sauce (about 0.9 g carbs)
- 1 tablespoon (15 ml) low-sodium soy sauce (about 1.1 g carbs)
- 1 tablespoon (15 ml) tamari (about 0.9 g carbs)
- 1 tablespoon (15 ml) coconut aminos (about 2.0 g carbs)
- 1 tablespoon (15 ml) liquid aminos (about 0.0 g carbs)
Instructions
- Read the nutrition label on your soy sauce bottle. Look for “Total Carbohydrate� per serving (usually 1 tablespoon or 15 ml).
- Subtract dietary fiber (if any) from total carbs to get net carbs. Most soy sauces have zero fiber, so net carbs equal total carbs.
- Measure your typical serving. A splash for stir-fry is about 1–2 teaspoons (5–10 ml), while a marinade might use 2–4 tablespoons (30–60 ml) per batch.
- If you are tracking carbs strictly, count the carbs from soy sauce in your daily total. For most low-carb diets, 1 tablespoon (15 ml) fits easily.
Tips
- Check the label: Some brands add sugar or other sweeteners, which increases carbs. Look for “no added sugar� or check the ingredient list.
- Tamari substitute: If you need gluten-free, use tamari (made without wheat) or coconut aminos. Coconut aminos have more carbs and a slightly sweeter taste.
- Storage: Soy sauce keeps for years in the pantry, but for best flavor, store it in a cool, dark place. Refrigeration is not required but can extend freshness.
- Common mistake: Don’t assume “low sodium� means low carb. Low-sodium soy sauce often has slightly more carbs because of added sweeteners or other fillers.
Serving Suggestions
Use soy sauce as a dipping sauce for sushi or dumplings, a seasoning for stir-fried vegetables, or a marinade for chicken, beef, or tofu. For a quick low-carb sauce, mix 2 tablespoons (30 ml) soy sauce with 1 tablespoon (15 ml) rice vinegar and a few drops of sesame oil.
Variations
Gluten-free: Use tamari or coconut aminos. Reduced sodium: Choose low-sodium soy sauce or dilute regular soy sauce with water. Spicy: Add chili flakes or sriracha to the soy sauce for a kick. Sweet (but higher carb): Mix in a sugar-free sweetener like erythritol to mimic teriyaki without the sugar.
Storage and Reheating
Store soy sauce in a sealed bottle at room temperature for up to 2 years. Once opened, it stays good for about 1 year if kept away from heat and sunlight. There is no need to reheat soy sauce; it is used cold or added during cooking. If you make a soy-based sauce, refrigerate it in an airtight container for up to 5 days.
Frequently Asked Questions
Is soy sauce keto-friendly? Yes, in typical amounts. One tablespoon (15 ml) has about 0.9 g net carbs, which fits into a standard 20–50 g daily carb limit.
How many carbs are in a teaspoon of soy sauce? A teaspoon (5 ml) has about 0.3 g carbs. Even if you use several teaspoons, the carb count stays low.
Does soy sauce have sugar? Traditional soy sauce does not have added sugar, but some commercial brands add sugar or corn syrup. Check the ingredient list for “sugar� or “high-fructose corn syrup.�
Is tamari lower in carbs than soy sauce? Tamari has a similar carb count to regular soy sauce (about 0.9 g per tablespoon). The main difference is that tamari is gluten-free.
Can I use soy sauce on a low-carb diet? Yes, as long as you account for the small carb amount. It is much lower in carbs than many other condiments like ketchup or barbecue sauce.
What is the best soy sauce for low-carb? Regular or low-sodium soy sauce without added sugar is best. Liquid aminos (like Bragg) have zero carbs, but the taste is slightly different.
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