Does Soy Sauce Have High Carbs? Unpacking the Nutrition Facts

November 10, 2025 •

4 min read

For most, a single tablespoon of traditional soy sauce contains less than one gram of carbohydrates, making it surprisingly low-carb. However, answering the question 'does soy sauce have high carbs?' depends heavily on the type and brand, as certain varieties like dark or sweet soy sauces contain added sugars that increase the carb count.

Quick Summary

Traditional soy sauce is low in carbs, but certain varieties like dark or sweet soy sauce contain added sugars. While low in carbs and fat, its notoriously high sodium content is a major nutritional consideration. Alternatives like tamari and coconut aminos offer different nutritional profiles.

Key Points

Low Carbs: A single tablespoon of traditional soy sauce contains less than one gram of carbohydrates, making it suitable for low-carb diets.
High Sodium: The primary nutritional concern with soy sauce is its high sodium content, which can be nearly 40% of the daily recommended intake per tablespoon.
Check Labels for Additives: Dark and sweet soy sauces often contain added sugars like caramel or molasses, significantly increasing their carb count.
Gluten-Free Alternative: Tamari is a Japanese version of soy sauce that is often, but not always, gluten-free, with a carb count similar to traditional soy sauce.
Soy-Free Alternative: Coconut aminos are a good soy-free, lower-sodium alternative, though they contain slightly more carbohydrates than soy sauce.
Moderation is Key: Due to high sodium levels and potential for added sugar in certain varieties, all soy sauces should be consumed in moderation as part of a balanced diet.

Is Traditional Soy Sauce a High-Carb Condiment?

Contrary to popular belief, a standard serving of traditionally brewed soy sauce is very low in carbohydrates. According to USDA data, a one-tablespoon serving provides less than one gram of total carbohydrates. This minimal carb content comes from the small amount of sugar created during the fermentation of soybeans and wheat. For individuals following low-carb diets, such as the ketogenic diet, this means traditional soy sauce can typically be included in meals in moderate quantities without significantly impacting their daily carbohydrate limit.

The Complete Nutritional Picture

While the carb count is reassuringly low for low-carb dieters, there are other important nutritional aspects to consider. A single tablespoon of soy sauce contains:

Calories: Approximately 8.5 kcal
Total Fat: 0.1g
Protein: 1.3g
Sodium: 879mg
Carbohydrates: 0.8g
Fiber: 0.1g
Sugars: 0.06g

The most significant takeaway is the high sodium content. At 879mg per tablespoon, one serving can account for a substantial portion of the daily recommended intake. High sodium intake is linked to increased blood pressure and can pose a health risk, especially for those sensitive to salt. For this reason, many people opt for low-sodium versions, which can reduce the sodium content by up to 40%.

Variations in Carbohydrate Content

Not all soy sauces are created equal. The carb count can vary significantly depending on the type and brand. Here are the key differences:

Traditional/Regular Soy Sauce: Typically low in carbohydrates, as established above. It's the standard, all-purpose variety used for seasoning.
Dark Soy Sauce: This type is aged longer and often has caramel or molasses added for a thicker texture, darker color, and sweeter flavor. These additives increase the carbohydrate content, making some dark soy sauces unsuitable for strict low-carb diets.
Sweet Soy Sauce (Kecap Manis): An Indonesian sweet soy sauce, kecap manis has a high sugar content from ingredients like palm sugar. This makes it significantly higher in carbohydrates and should be used with extreme caution on a low-carb diet.
Low-Sodium Soy Sauce: While lower in sodium, these versions generally have a similar, if not slightly higher, carbohydrate count to regular soy sauce. Reading the label is crucial to ensure it doesn't contain unexpected additives.

Tamari, Coconut Aminos, and Other Alternatives

For those with gluten intolerance or simply seeking an alternative, several options offer similar umami flavor profiles while varying in carb and sodium content.

Tamari

What it is: A Japanese soy sauce made exclusively or with a much higher proportion of soybeans, and sometimes with a trace of wheat. Tamari is often, though not always, gluten-free, so checking the label is essential.
Carb content: Contains about 1 gram of carbs per tablespoon, similar to regular soy sauce.
Flavor profile: Richer, smoother, and less salty than regular soy sauce.

Coconut Aminos

What it is: A liquid made from fermented coconut-tree sap and sea salt. It's a popular soy-free and gluten-free alternative.
Carb content: Contains around 3 grams of net carbs per tablespoon, which is higher than soy sauce or tamari. However, its sodium content is much lower.
Flavor profile: Offers a savory, slightly sweet taste with less saltiness.

Comparison of Soy Sauce and Alternatives

To help you decide which option is right for your dietary needs, here is a quick comparison of the key nutritional factors (per tablespoon):


Feature	Regular Soy Sauce	Tamari	Coconut Aminos
Carbohydrates	~1g	~1g	~3g
Sodium	~900mg	~600mg	Much lower (~200mg)
Gluten-Free	No (contains wheat)	Often, but check label	Yes
Keto-Friendly	Yes, in moderation	Yes, in moderation	Yes, in moderation
Main Drawback	High sodium, gluten	High sodium (reduced versions available)	Higher carbs than soy sauce

The Brewing Process and What It Means for You

Traditional soy sauce is made from fermented soybeans, wheat, salt, and water using koji mold over several months. This fermentation process naturally breaks down the starches from the wheat, resulting in the low carbohydrate count of the final product. However, some commercially produced soy sauces are chemically processed to speed up production from months to days. These versions may use acid-hydrolyzed soy protein and contain more additives and potentially less complex flavor. For optimal flavor and to avoid unnecessary chemicals, opting for naturally brewed soy sauce is recommended.

Making a Healthy Choice for Your Diet

For most people, traditional soy sauce is perfectly fine in moderation as its carbohydrate content is very low. The main consideration should be the high sodium, which can be managed by using low-sodium varieties or simply controlling portion size. Those on a strict gluten-free diet should opt for guaranteed gluten-free tamari or coconut aminos. Sweet and dark soy sauces should be used sparingly due to their higher sugar content. By being mindful of the type and amount you use, you can enjoy the umami flavor of soy sauce while staying on track with your dietary goals.

Conclusion

So, does soy sauce have high carbs? The short answer is no, not typically, especially in its traditional form. However, it's a condiment with a highly variable nutritional profile. While its low carb count makes it a viable option for low-carb and keto diets, its very high sodium content is a more significant health concern for many. With an array of products and alternatives available, including naturally brewed, low-sodium, tamari, and coconut aminos, consumers have plenty of choices to meet their specific dietary needs without sacrificing flavor. Ultimately, reading nutrition labels and practicing moderation are the keys to a healthy diet that includes this popular savory condiment.

Frequently Asked Questions

Yes, traditional soy sauce is generally considered keto-friendly due to its low carbohydrate count of around 1 gram per tablespoon. However, it is important to monitor overall sodium intake, and avoid sweetened varieties like dark or sweet soy sauce.

Tamari has a similar carbohydrate count to traditional soy sauce, with approximately 1 gram of carbs per tablespoon. The key difference is that tamari is often gluten-free, while traditional soy sauce is not.

Low-sodium soy sauce is primarily reduced in salt, not carbohydrates. Its carb content is typically similar to or slightly higher than regular soy sauce, so always check the label for exact figures and additives.

Yes, dark soy sauce generally has a higher carb count because it contains added sugars like molasses or caramel to create its darker color and sweeter flavor. It is not ideal for strict low-carb diets.

Coconut aminos are a soy-free, gluten-free sauce made from fermented coconut sap. They are significantly lower in sodium than soy sauce but contain more carbs, with about 3 grams per tablespoon.

To reduce sodium, you can use low-sodium soy sauce, measure portions carefully, or dilute it with a bit of water or other low-sodium liquid. Additionally, alternatives like coconut aminos or fish sauce are naturally lower in sodium.

While high in sodium, soy sauce is not inherently unhealthy when consumed in moderation. The health risk comes from excessive intake, especially for individuals with high blood pressure. Portion control and choosing low-sodium versions are simple ways to mitigate this risk.