What is a Healthier Alternative to Soy Sauce?

Traditional soy sauce can contain an astonishing amount of sodium, with some varieties packing up to 1,000 mg per tablespoon. Fortunately, there are several delicious and healthy options available, making it easier than ever to find a healthier alternative to soy sauce for your favorite recipes.

Quick Summary

Several savory and umami-rich sauces can be used in place of traditional soy sauce, addressing concerns about high sodium content and common allergens like soy and wheat. Key swaps include coconut aminos, which are lower in sodium, and tamari, a gluten-free fermented soy product. Homemade alternatives also provide a path to better control over ingredients.

Key Points

• Coconut Aminos: Made from fermented coconut sap, this is the lowest-sodium and most allergen-friendly alternative, being both soy-free and gluten-free.

• Tamari: A great gluten-free soy sauce option with a richer, darker umami flavor, though its sodium content remains high.

• Liquid Aminos: A gluten-free and vegan alternative made from hydrolyzed soybeans, but still contains soy and moderate-to-high sodium.

• Homemade Alternatives: A DIY broth made from dried shiitake mushrooms offers a very low-sodium, all-natural way to add a rich, savory flavor to dishes.

• Choose Based on Your Needs: Your best option depends on whether your priority is lower sodium (coconut aminos), being gluten-free (tamari, coconut aminos, liquid aminos), or soy-free (coconut aminos).

• Read Labels Carefully: Always check product labels, especially for tamari, to ensure it meets your specific dietary requirements like being certified gluten-free.

Top Healthier Alternatives to Soy Sauce

For many people, soy sauce is a kitchen staple, providing that quintessential salty, umami flavor to a wide variety of dishes, from stir-fries to dipping sauces. However, the high sodium content of traditional soy sauce—often accounting for a significant portion of the recommended daily intake—can be a health concern. Furthermore, for those with soy or wheat allergies and sensitivities, finding a suitable substitute is crucial. Below, we explore several of the most popular and healthiest alternatives.

Coconut Aminos

Coconut aminos have become one of the most celebrated soy sauce alternatives, and for good reason. Made from the fermented sap of the coconut blossom and sea salt, this condiment provides a savory, umami flavor that is slightly sweeter and noticeably less salty than traditional soy sauce.

• Low Sodium: Coconut aminos typically contain significantly less sodium, often boasting more than 65% less than regular soy sauce.
• Allergen-Friendly: They are completely soy-free, gluten-free, wheat-free, and vegan, making them an excellent choice for individuals with multiple food sensitivities or allergies.
• Nutrient Profile: While research is limited, coconut aminos are derived from a nutrient-rich source, containing trace minerals and up to 17 amino acids.
• How to Use: Use coconut aminos as a 1:1 substitute in marinades, dressings, and dipping sauces. Keep in mind their sweeter flavor profile may alter the taste slightly, but they are a fantastic option for adding a rich, salty depth to your meals.

Tamari

For those who are only looking to avoid wheat or gluten, tamari is an excellent choice. Tamari is a Japanese-style soy sauce that contains little to no wheat, and many brands are certified gluten-free. It is made from soybeans, water, and salt and has a richer, deeper umami flavor than regular soy sauce.

• Gluten-Free: For individuals with celiac disease or gluten sensitivities, tamari offers the taste of soy sauce without the worry of wheat.
• Flavor Profile: With its thicker consistency and more pronounced umami flavor, tamari can add a more complex taste to your dishes.
• Note: While often gluten-free, it is crucial to always check the label, as some manufacturers may add a small amount of wheat. Tamari still contains a high level of sodium, so it should be used in moderation.

Liquid Aminos

Another popular alternative, Bragg Liquid Aminos, is a savory, salty liquid made from unfermented soybeans and purified water. Unlike coconut aminos, this is a soy-based product and should be avoided by those with a soy allergy. It is, however, naturally gluten-free and vegan.

• Soy-Based: Made from hydrolyzed soybeans, this product offers a flavor very similar to soy sauce, though some find it milder and slightly sweeter.
• Lower Sodium (but still high): While it has less sodium than many traditional soy sauces, its sodium content is still significant, often higher than coconut aminos. Use with caution if you are on a strict low-sodium diet.
• Source of Amino Acids: The product is a source of essential and non-essential amino acids, the building blocks of protein.

Homemade Shiitake Mushroom Broth

For a truly low-sodium and DIY approach, you can create a savory, umami-rich broth from dried shiitake mushrooms. This provides a delicious, flavorful base for sauces and stir-fries without relying on high-sodium processed products.

• Ingredients: Dried shiitake mushrooms, water, and a splash of balsamic vinegar or apple cider vinegar.
• Process: Simmer the ingredients until the flavors are concentrated. Strain and use the flavorful liquid in place of soy sauce.
• Flavor: The resulting broth is deep, earthy, and rich in umami, with a natural, lower sodium profile.

Comparison Table: Soy Sauce Alternatives

Feature	Traditional Soy Sauce	Coconut Aminos	Tamari (GF)	Bragg Liquid Aminos
Base Ingredient	Fermented Soybeans & Wheat	Fermented Coconut Sap	Fermented Soybeans (no wheat)	Hydrolyzed Soybeans
Sodium Level	Very High	Very Low (65%+ less)	High (Similar to soy sauce)	Moderate/High (Lower than soy sauce)
Gluten-Free	No	Yes	Yes (most brands)	Yes
Soy-Free	No	Yes	No	No
Taste Profile	Sharp, very salty, umami	Milder, sweeter, less salty	Richer, deeper umami	Milder, slightly sweeter, umami
Best For...	General use (if no restrictions)	Low-sodium/allergy-friendly dishes	Gluten-free dishes, deeper umami	Gluten-free/wheat-free, protein boost

Choosing the Right Alternative

Selecting the best soy sauce replacement depends heavily on your specific health goals and dietary needs. If your primary goal is to drastically reduce sodium, coconut aminos are the clear winner. Their lower salt content makes them the safest bet for those watching their blood pressure or heart health. For a completely soy-free and gluten-free solution, coconut aminos also fit the bill perfectly.

If you are primarily concerned with avoiding gluten and appreciate a deeper, richer umami flavor, tamari is an excellent choice. Just remember to select a certified gluten-free variety and be mindful of its high sodium content. Bragg Liquid Aminos offers a great gluten-free option for those who are not sensitive to soy, though it's still quite high in sodium.

For the ultimate control over your ingredients and sodium, a homemade mushroom-based broth is a simple and rewarding project. This allows you to season your dishes with a robust, natural flavor while keeping salt levels in check. Regardless of your choice, transitioning to a healthier soy sauce alternative is a simple yet impactful step toward better nutrition.

Conclusion

While soy sauce is a time-honored condiment, its high sodium and allergen content make it unsuitable for everyone. The market now offers a variety of healthier alternatives that don't compromise on flavor. For a lower-sodium, soy-free, and gluten-free solution, coconut aminos are the standout choice. Tamari is a fantastic gluten-free swap for those who prefer a more intense umami flavor, and homemade broths offer complete control over ingredients. By exploring these options, you can continue to enjoy savory, flavorful meals while making healthier choices that align with your dietary needs.

Frequently Asked Questions

What is the best alternative to soy sauce for someone on a low-sodium diet?

Coconut aminos are the best option for a low-sodium diet, as they contain significantly less sodium than traditional soy sauce, often 65% less.

Are coconut aminos and liquid aminos the same thing?

No, they are different. Coconut aminos are made from fermented coconut blossom sap and are soy-free, while liquid aminos are typically made from hydrolyzed soybeans.

Is tamari gluten-free?

Most tamari brands are made without wheat and are gluten-free, but you should always check the label for a certified gluten-free marking to be sure.

Can I use fish sauce as an alternative to soy sauce?

Fish sauce offers a similar umami flavor but has a distinctly different, fishy taste. It is also high in sodium, so it's not ideal for those watching their salt intake and is not suitable for vegetarians or vegans.

What is the primary flavor difference between coconut aminos and soy sauce?

Coconut aminos are slightly sweeter and milder than soy sauce, which has a sharper, more intensely salty and fermented flavor.

How can I make a homemade, low-sodium soy sauce substitute?

You can create a savory broth by simmering dried shiitake mushrooms in water with a splash of balsamic vinegar. This mimics the umami flavor without the high sodium content.

Do I need to refrigerate liquid aminos?

Unlike traditionally fermented soy sauce, which can be shelf-stable for longer, Bragg Liquid Aminos should be refrigerated after opening to maintain their quality.