Can soy sauce be made gluten-free?

January 3, 2026 •

4 min read

While traditional soy sauce contains wheat, making it unsuitable for a gluten-free diet, the good news is that soy sauce can be made gluten-free. This is achieved by using different ingredients and fermentation processes to produce delicious, safe alternatives that deliver the signature umami flavor.

Quick Summary

Soy sauce can be gluten-free by using alternative brewing methods. Tamari is a popular, typically wheat-free variety, while other substitutes like coconut aminos also offer a savory flavor profile for gluten-sensitive individuals.

Key Points

Traditional Soy Sauce: Contains wheat and is not gluten-free, posing a risk for individuals with celiac disease or sensitivities.
Tamari: A common and popular Japanese alternative to soy sauce that is often, but not always, wheat-free; always check for certification.
Labeling is Crucial: Only products labeled 'Certified Gluten-Free' or without wheat on the ingredient list are guaranteed safe.
Coconut Aminos: A naturally gluten-free and soy-free option made from coconut sap, offering a milder and sweeter flavor.
Direct Substitution: Gluten-free soy sauce alternatives can be used as a simple 1:1 substitute for traditional soy sauce in most recipes.
Prevent Cross-Contamination: Use separate kitchen tools and cookware for gluten-free ingredients to avoid accidental exposure.

The Gluten Problem with Traditional Soy Sauce

For those managing celiac disease or gluten sensitivity, understanding which foods are safe can be a challenge. One surprising source of gluten is traditional soy sauce. The fermentation process typically involves a mash of soybeans and roasted wheat. This wheat mash is integral to developing the complex flavor and aroma of the final product. However, the presence of wheat means traditional soy sauce is not gluten-free and can trigger adverse reactions for those with sensitivities. Thankfully, a number of gluten-free alternatives are widely available, ensuring everyone can enjoy the savory, umami flavor of this staple condiment.

The Rise of Gluten-Free Alternatives

The market for gluten-free products has expanded significantly, and soy sauce is no exception. Several safe and delicious alternatives exist, with the most popular being tamari and coconut aminos.

Tamari: The Traditional Wheat-Free Cousin

Tamari is a Japanese version of soy sauce that has a rich history, originally discovered as a byproduct of miso paste production. A key difference is that tamari is traditionally made with little to no wheat, relying on a higher proportion of soybeans during fermentation. This results in a sauce that is often darker in color, slightly thicker, and has a richer, more pronounced umami flavor that is less salty than regular soy sauce.

Important Note: While tamari is often wheat-free, it is crucial to always check the product label. Some brands may still contain a small amount of wheat, so look for a 'Certified Gluten-Free' logo for assurance.

Other Popular Alternatives

Coconut Aminos: This is a naturally gluten-free and soy-free alternative, made from the fermented sap of coconut blossoms and salt. The resulting sauce has a savory, salty flavor that is milder and slightly sweeter than soy sauce. It is also lower in sodium and a good option for those avoiding both gluten and soy.
Liquid Aminos: A liquid protein concentrate derived from soybeans, but unlike soy sauce, it is not fermented. It offers a salty, savory flavor similar to soy sauce and is naturally gluten-free. Its strong flavor makes it a potent substitute.

How to Choose and Use Gluten-Free Soy Sauce

Choosing a safe gluten-free soy sauce requires a careful reading of labels. The following tips will help ensure you select a product suitable for your needs:

Look for 'Certified Gluten-Free': This is the most reliable indicator that a product is safe. The FDA mandates that a food labeled as gluten-free must contain less than 20 parts per million (ppm) of gluten.
Check the Ingredient List: Always read the ingredients to confirm no wheat, rye, or barley is present. Gluten-free soy sauces will list ingredients like water, soybeans, and salt, but will omit wheat.
Beware of Cross-Contamination: When cooking, be mindful of cross-contamination. Use separate utensils, cutting boards, and cookware when handling gluten-free products to prevent contact with gluten-containing items.

Comparison of Soy Sauce and Alternatives


Feature	Traditional Soy Sauce	Tamari	Coconut Aminos
Primary Ingredients	Soybeans, wheat, salt, water	Soybeans, water, salt (some may contain wheat)	Coconut blossom sap, salt
Gluten Content	Contains gluten	Typically gluten-free, but check label	Naturally gluten-free
Flavor Profile	Sharp, salty, robust umami	Richer, deeper umami, less salty	Milder, sweeter, less salty
Consistency	Thinner, watery	Thicker than traditional soy sauce	Thin, similar to soy sauce
Best For	All-purpose seasoning, marinades	Dipping sauce, dressings, braises	Stir-fries, dressings, low-sodium cooking

Using Gluten-Free Soy Sauce in Recipes

Switching to a gluten-free soy sauce alternative is straightforward. These products can generally be used as a 1:1 substitute in any recipe. Their versatility makes them suitable for a wide range of dishes, including:

Stir-Fries: Provides the savory base for vegetable or meat stir-fries.
Marinades: Adds depth of flavor to meats, poultry, or tofu.
Dipping Sauces: Ideal for sushi, dumplings, and spring rolls.
Soups and Stews: Just a splash can enhance the overall umami flavor.

For a deeper dive into ingredient differences, Healthline offers an excellent article on this topic: Is Soy Sauce Gluten-Free? - Healthline

Conclusion

Yes, soy sauce can absolutely be made gluten-free, and the process is no longer a mystery. With the increasing availability of safe alternatives like tamari and coconut aminos, individuals with celiac disease or gluten sensitivities can still enjoy the distinctive flavor profile of soy sauce in their cooking. By paying close attention to product labels and opting for certified gluten-free versions, you can make informed choices and safely incorporate these savory condiments into your diet. Ultimately, a gluten-free lifestyle does not mean sacrificing flavor, but rather discovering new and delicious ways to achieve the same culinary results.

Frequently Asked Questions

No, you must always check the label, as some brands may still add small amounts of wheat. Look for 'Certified Gluten-Free' on the packaging to be certain.

Traditional soy sauce includes wheat in its ingredients for fermentation, while gluten-free versions replace the wheat with a gluten-free grain or use 100% soybeans.

Yes, you can typically use gluten-free alternatives in a 1:1 ratio. The flavor might differ slightly, but it works well in most dishes.

Coconut aminos are a naturally gluten-free and soy-free sauce made from fermented coconut blossom sap and salt, offering a milder, sweeter flavor than soy sauce.

No, liquid aminos are a liquid protein concentrate made from soybeans but are not fermented like soy sauce. They offer a similar savory flavor but have a distinct profile.

To prevent cross-contamination, use separate utensils, measuring cups, and cookware dedicated to your gluten-free ingredients.

According to the FDA, a food labeled 'gluten-free' must contain less than 20 parts per million (ppm) of gluten, which is a minuscule and generally safe amount.

Yes, while their traditional soy sauce contains wheat, Kikkoman also produces a specific 'Gluten-Free Tamari Soy Sauce'.