Are Coco Aminos Better Than Soy Sauce?

December 7, 2025 •

3 min read

Coco aminos are a low-sodium, soy-free alternative to soy sauce, and have become popular in recent years, particularly among those following paleo or gluten-free diets. But is one truly 'better' than the other? The answer depends on individual dietary needs, health goals, and taste preferences.

Quick Summary

This comparison examines the key differences between coconut aminos and soy sauce, focusing on sodium, allergens like soy and gluten, flavor, and culinary uses to help you decide which condiment is right for you.

Key Points

Lower Sodium: Coconut aminos contain significantly less sodium than traditional soy sauce, making them a heart-healthier option for those watching their salt intake.
Allergen-Free: Unlike soy sauce, coco aminos are naturally free of both soy and gluten, making them a safe alternative for people with allergies or sensitivities.
Milder Flavor: Coconut aminos have a milder, slightly sweeter taste profile than soy sauce, which is saltier and has a more complex umami flavor.
Nutrient Source: While often marketed as highly nutritious, the vitamins and amino acids in coconut aminos are present in small amounts due to their use as a condiment.
Taste Adjustment: When substituting, remember that coco aminos are less salty; you may need to add a pinch of salt to your recipe to achieve a similar flavor balance as soy sauce.
Cost: Coconut aminos are generally more expensive than traditional soy sauce and may have more limited availability in some areas.
Ingredient Awareness: Always read the label to ensure you are purchasing naturally fermented soy sauce, as chemically processed versions can contain potential carcinogens.
Usage: Both can be used in marinades, stir-fries, and dressings, but their distinct flavor profiles can create different culinary results.

What are Coconut Aminos?

Coconut aminos are a savory seasoning sauce produced from the fermented sap of coconut palm blossoms and sea salt. They provide a milder, slightly sweeter flavor compared to traditional soy sauce and are naturally soy-free, gluten-free, and vegan. The fermentation process of the coconut sap with sea salt creates a liquid similar in color and consistency to light soy sauce.

What is Soy Sauce?

Soy sauce is a traditional Asian condiment made from fermented soybeans, roasted wheat, salt, and water. The fermentation process results in its signature salty, complex, umami-rich flavor. There are several varieties, including traditional (containing soy and wheat), Tamari (often gluten-free but check labels), and low-sodium versions.

The Great Debate: Coconut Aminos vs. Soy Sauce

Choosing between coconut aminos and soy sauce depends on dietary needs, health concerns, and taste preferences. While coconut aminos may be preferable for some due to lower sodium and allergens, soy sauce offers a more complex flavor.

A Comparative Look: Features at a Glance


Feature	Coconut Aminos	Traditional Soy Sauce	Low-Sodium Soy Sauce
Main Ingredients	Fermented coconut blossom sap, sea salt	Fermented soybeans, roasted wheat, water, salt	Fermented soybeans, wheat, water, salt
Sodium Content	Approximately 90-270 mg per tsp	Approximately 280-879 mg per tsp	Varies by brand, but lower than traditional
Allergen-Friendly	Yes (soy-free, gluten-free)	No (contains soy and wheat/gluten)	No (contains soy and wheat/gluten)
Flavor Profile	Milder, slightly sweet, and less salty	Salty, complex, and rich umami	Less salty than traditional, but still umami-rich
Cost	Generally more expensive	Less expensive and widely available	Often comparable to traditional
Best For...	Stir-fries, dressings, low-sodium cooking, marinades	Traditional Asian cuisine, dipping sauces, rich marinades	Anyone reducing sodium, but tolerates soy/gluten

How to Substitute Coconut Aminos for Soy Sauce

When substituting coconut aminos for soy sauce, use a 1:1 ratio, but be prepared to adjust. Since coconut aminos are less salty and sweeter, you may need to add a pinch of salt to your dish. Adding coconut aminos later in cooking can also prevent caramelization from the natural sugars.

Health Considerations

Coconut aminos are often seen as a healthier option, but the health benefits are relative to individual needs.

Benefits of Coconut Aminos

Coconut aminos are beneficial for those managing blood pressure or heart health due to their significantly lower sodium content. They also offer a safe, flavorful alternative for individuals with soy or gluten allergies and sensitivities. Additionally, they contain 17 amino acids from the coconut sap, though in small amounts per serving.

Benefits and Risks of Soy Sauce

Traditional soy sauce's high sodium is a concern, and chemically produced versions can contain harmful compounds. Some individuals may also react to histamines and amines in soy sauce. On the other hand, fermented soy products may offer antioxidants and potential gut health support, requiring more research.

Conclusion

The question of whether coco aminos are better than soy sauce has no single answer. Coco aminos are a superior and safer choice for those with soy or gluten allergies or those on a low-sodium diet, providing umami flavor while being allergen-friendly. However, traditional soy sauce's rich, complex flavor is preferred by others. Both should be used in moderation. Understanding the differences in ingredients, nutrition, and taste allows for an informed decision based on dietary needs and culinary preferences.

What to Look For

Read Labels: Always check ingredient lists, particularly for tamari or liquid aminos, to confirm they are truly gluten-free and/or soy-free.
Consider Taste: Choose coco aminos for a sweeter, milder flavor or soy sauce/tamari for a traditional, rich, and salty taste.
Balance Your Sodium: While lower in sodium, coco aminos are not sodium-free; be mindful of portion sizes on a low-sodium diet.

For those without dietary restrictions, personal taste guides the choice. However, coco aminos are a strong contender for a safer, healthier alternative that provides savory flavor.

Frequently Asked Questions

Yes, coco aminos are significantly lower in sodium than traditional soy sauce, making them a better choice for anyone looking to reduce their salt intake.

No, coco aminos are naturally gluten-free and soy-free, making them safe for individuals with celiac disease, gluten intolerance, or soy allergies.

Coco aminos are milder, slightly sweeter, and less salty than soy sauce. Soy sauce has a more complex, richer, and saltier umami flavor.

You can use a 1:1 ratio, but you may need to adjust for the difference in flavor and saltiness. Since coco aminos are less salty and sweeter, you might need to add extra salt or other seasonings to balance the flavor.

The main downsides include a higher cost and a flavor profile that some find less complex than traditional soy sauce. It is also important to note that while lower in sodium, they are not sodium-free and should still be used in moderation.

Yes, naturally fermented soy sauce is safe to consume. The concerns over toxic compounds like 3-MCPD are primarily associated with chemically processed, unfermented soy sauces.

The name 'aminos' refers to the naturally occurring amino acids found in the fermented coconut palm sap. These are the building blocks of protein and contribute to the sauce's flavor.

Yes, coco aminos are a popular condiment for paleo, Whole30, and other low-carb or specific elimination diets, as they are a soy-free and gluten-free alternative to traditional sauces.