A soy sauce nutrition label shows how much sodium, calories, carbohydrates, and protein are in a measured serving of this salty fermented seasoning. Since serving sizes and sodium levels vary by style and brand, checking the panel helps you compare bottles and use soy sauce more deliberately in cooking.
Ingredients
- 12 oz (340 g) boneless, skinless chicken thighs, cut into bite-size pieces
- 2 cups (300 g) broccoli florets
- 1 cup (150 g) sliced red bell pepper
- 1 cup (150 g) sliced yellow onion
- 2 cups (370 g) cooked rice, for serving
- 2 tbsp (30 ml) regular soy sauce
- 1 tbsp (15 ml) water
- 1 tbsp (15 ml) neutral cooking oil
- 1 tsp (5 ml) rice vinegar
- 1 tsp (5 g) cornstarch
- 1 tsp (5 g) finely grated fresh ginger
- 1 small garlic clove (about 3 g), finely grated
- 1 tsp (4 g) sesame seeds, optional
Instructions
- Read the label before measuring. Check the serving size first, then note sodium per serving and the number of servings per container. The Nutrition Facts panel lists sodium in milligrams; a bottle’s front label calling it “reduced sodium” does not mean it is sodium-free. For this recipe, measure the soy sauce rather than pouring freely.
- Mix the sauce. In a small bowl, whisk together the soy sauce, water, rice vinegar, cornstarch, ginger, and garlic until the cornstarch is evenly dispersed. Set beside the stove.
- Cook the vegetables. Heat the oil in a large skillet or wok over medium-high heat. Add the broccoli, bell pepper, and onion. Stir-fry for 4 to 5 minutes, stirring often, until the broccoli is bright green and crisp-tender. Transfer the vegetables to a plate.
- Cook the chicken. Add the chicken pieces in a single layer, working in batches if the pan is crowded. Cook for about 5 to 7 minutes, turning occasionally, until browned and cooked through. Check the thickest pieces with a food thermometer: the USDA FSIS safe minimum internal temperature for poultry is 165°F (74°C).
- Finish the stir-fry. Return the vegetables to the skillet and stir the sauce again, since cornstarch settles. Pour it over the chicken and vegetables. Stir for 1 to 2 minutes, until the sauce bubbles and lightly coats everything. Serve promptly over cooked rice and sprinkle with sesame seeds if desired.
Tips
- Compare like with like. Nutrition labels may use different serving sizes. Compare sodium for the same volume—such as one tablespoon—or calculate it from the listed serving. Multiply the panel’s sodium per serving by the servings you actually use.
- Know what the terms mean. “Reduced sodium” generally means at least 25% less sodium than the regular product it is compared with, not necessarily a low-sodium food. “Light” can describe color or flavor and is not a reliable promise of less sodium; read the panel.
- Choose a useful substitute. Low-sodium soy sauce can replace regular soy sauce in equal amounts, though the finished dish will taste less salty. Tamari is often wheat-free, but formulations differ, so check the ingredient and allergen statements if avoiding wheat or gluten.
- Avoid a watery sauce. Stir the cornstarch mixture immediately before adding it. If the sauce seems too thick, add water a teaspoon at a time; if thin, simmer briefly while stirring instead of adding more soy sauce.
Serving Suggestions
Serve the stir-fry over steamed white or brown rice, or spoon it onto cooked noodles. A side of cucumber salad, steamed greens, or simply sliced scallions adds freshness without competing with the soy-forward sauce. If serving extra soy sauce at the table, offer it separately so each person can decide whether to add more.
The nutrition label describes the soy sauce itself, not the whole meal. For a useful meal-level estimate, include the quantities of sauce, chicken, vegetables, rice, and any toppings in a recipe calculator; the exact result depends on product labels and portion sizes.
Variations
- Use tofu: Replace chicken with 14 oz (397 g) drained, firm tofu cut into cubes. Brown it in the skillet, then proceed with the sauce and vegetables. This is a meat-free variation; check the tofu and sauce labels for dietary needs.
- Make it with shrimp: Substitute 12 oz (340 g) peeled, deveined shrimp. Cook until opaque and firm, checking that the thickest shrimp reaches 145°F (63°C), the USDA FSIS safe minimum for fish and seafood.
- Adjust the saltiness: Use 1 tbsp (15 ml) low-sodium soy sauce plus 1 tbsp (15 ml) water. Taste the finished sauce before adding anything else; brands differ, and additional salt may not be needed.
- Change the vegetables: Use an equal amount of sliced mushrooms, snap peas, carrots, or cabbage. Cut firm vegetables thinly so they cook in roughly the same time as the broccoli.
Storage and Reheating
Refrigerate leftover stir-fry and rice within 2 hours of cooking in shallow, covered containers. Keep at 40°F (4°C) or colder and use within 3 to 4 days. For longer storage, freeze in airtight portions; thaw overnight in the refrigerator for best texture.
Reheat only the portion you plan to eat, in a skillet with a splash of water or in the microwave, stirring partway through. Leftovers should reach 165°F (74°C) throughout. Do not leave cooked rice or chicken at room temperature for more than 2 hours, or more than 1 hour when the room or outdoor temperature is above 90°F (32°C).
Frequently Asked Questions
What should I look at first on a soy sauce nutrition label?
Start with serving size and sodium per serving. Then check servings per container and ingredients if you have dietary restrictions. The serving size is a reference amount, not a recommendation for how much to use.
How much sodium is in one tablespoon of soy sauce?
It varies by product. Many regular soy sauces contain roughly 800 to 1,000 mg of sodium per tablespoon, while reduced-sodium versions are often lower. Use the specific bottle’s Nutrition Facts panel for an accurate figure.
Does soy sauce have calories or carbohydrates?
It usually has a small number of calories and may contain a small amount of carbohydrate and protein per serving. Amounts differ, so check the label and remember that rounding rules can make small quantities appear as zero.
Is reduced-sodium soy sauce sodium-free?
No. Reduced-sodium versions still contain sodium; the term indicates a reduction compared with a regular reference product. Read the milligrams per serving and measure the amount you add.
Are tamari and soy sauce nutritionally identical?
No. Sodium, calories, and ingredients vary by brand and recipe. Tamari is commonly made with little or no wheat, but not every product is gluten-free; check its label and allergen information.
Can I use this recipe with a different soy sauce?
Yes. Regular, reduced-sodium, or tamari can work, but saltiness and flavor will change. Begin with the measured amount, taste the cooked sauce, and adjust with water or vinegar before adding more soy sauce.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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