Soy sauce is a fermented condiment made from soybeans, wheat, salt, and water, and it is a cornerstone of East Asian cooking. Its deep umami flavor is unmistakable, but its sodium content can be a concern for those watching their salt intake. This guide breaks down exactly how much sodium is in different types of soy sauce, how it compares to other seasonings, and how to use lower-sodium options without sacrificing flavor.
Ingredients
- 1 tablespoon (15 ml) regular soy sauce (about 879 mg sodium)
- 1 tablespoon (15 ml) low-sodium soy sauce (about 550 mg sodium)
- 1 tablespoon (15 ml) tamari (about 800 mg sodium)
- 1 tablespoon (15 ml) coconut aminos (about 270 mg sodium)
Instructions
- Measure 1 tablespoon (15 ml) of each soy sauce variety into separate small bowls.
- Note the sodium content per tablespoon as listed on the nutrition labels. The values above are typical for commercial brands; always check your specific bottle.
- Taste each one plain to understand the saltiness and flavor profile. Regular soy sauce is the saltiest, while low-sodium versions have a milder saltiness but still retain umami. Tamari is similar to regular but often slightly less salty and gluten-free. Coconut aminos is much less salty and slightly sweet.
- Use the comparison to decide which type best fits your dietary needs and recipe. For cooking, you can often substitute low-sodium soy sauce 1:1, but you may need to add a pinch of salt to taste if the dish ends up under-seasoned.
Tips
- Read labels carefully: Sodium content varies by brand. For example, some “lite” soy sauces have as little as 400 mg per tablespoon, while others are closer to 600 mg. Always check the nutrition facts.
- Use less, not none: Instead of eliminating soy sauce, try using half the amount and adding a splash of water or broth to maintain liquid volume. This cuts sodium while keeping flavor.
- Balance with acid: A squeeze of lemon, lime, or a splash of rice vinegar can brighten a dish and make it taste less salty even when you’ve reduced the soy sauce.
- Watch out for “reduced sodium” vs. “low sodium”: “Reduced sodium” means at least 25% less sodium than the original, but it can still be high. “Low sodium” means 140 mg or less per serving (per FDA guidelines). For soy sauce, low-sodium versions are your best bet.
Serving Suggestions
Use this knowledge to season stir-fries, marinades, dipping sauces, and noodle dishes. For a quick dipping sauce, mix 2 tablespoons low-sodium soy sauce, 1 tablespoon rice vinegar, 1 teaspoon sesame oil, and a pinch of chili flakes. For a marinade, combine 3 tablespoons low-sodium soy sauce, 2 tablespoons honey, 1 tablespoon grated ginger, and 2 cloves minced garlic—enough for 1 pound (450 g) of chicken or beef.
Variations
- Gluten-free: Tamari is a gluten-free alternative that tastes very close to regular soy sauce. Its sodium content is similar, so it doesn’t help with sodium reduction.
- No-soy option: Coconut aminos is made from coconut sap and has a fraction of the sodium (about 270 mg per tablespoon). It is sweeter and less salty, so you may need to add a little salt to mimic the flavor of soy sauce.
- Homemade blend: Mix 1 part low-sodium soy sauce with 1 part water and a pinch of salt to stretch it further while keeping the flavor balanced.
Storage and Reheating
Store soy sauce in a cool, dark place, such as a pantry, for up to 1 year. Once opened, it keeps for 6-12 months in the refrigerator or a cool cabinet. No reheating is needed for this guide; just use the soy sauce as a seasoning. If you make a dipping sauce, store it in an airtight container in the fridge for up to 1 week.
Frequently Asked Questions
How much sodium is in a tablespoon of regular soy sauce? A typical regular soy sauce contains about 879 mg of sodium per tablespoon (15 ml). This is about 38% of the daily recommended limit of 2,300 mg for most adults.
Is low-sodium soy sauce actually low in sodium? Yes, low-sodium soy sauce typically contains around 550 mg per tablespoon, which is about 37% less sodium than regular. However, it is still not considered “low sodium” by FDA standards (which require 140 mg or less per serving). It is simply lower than the original.
Can I substitute low-sodium soy sauce for regular in any recipe? Yes, you can substitute 1:1 in most recipes. The flavor will be slightly less salty, but you can add a pinch of salt to taste if needed. For baking or delicate sauces, you may need to adjust other seasonings.
What is the difference between soy sauce and tamari? Tamari is a Japanese soy sauce made without wheat (or with very little), making it gluten-free. Its sodium content is similar to regular soy sauce (about 800 mg per tablespoon). The flavor is slightly richer and less salty than some regular soy sauces, but it is not a low-sodium alternative.
How can I reduce sodium in a dish that already has soy sauce? If a dish is too salty, add an acid like lemon juice or vinegar, a bit of sugar, or a starchy ingredient like potatoes or rice to absorb some salt. You can also dilute the sauce with water or unsalted broth.
Is coconut aminos a good substitute for soy sauce? Coconut aminos is a good substitute if you need a soy-free and lower-sodium option. It has about 270 mg sodium per tablespoon, which is 70% less than regular soy sauce. However, it is sweeter and less umami, so you may need to add a pinch of salt or a bit of miso paste to compensate.
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