Understanding Soy Sauce Calories
When counting calories, light soy sauce is often a go-to flavour enhancer for many who want to add taste without a lot of extra energy. However, the term “light” can be misleading. While many people assume it means fewer calories, it almost always refers to a lower sodium content—though sometimes, a brand's 'lite' version can have more calories than a generic regular soy sauce. The key to understanding the calorie count is to look past the name and check the specific product label.
Why Do Calorie Counts Differ by Brand?
The variance in calories comes down to ingredients and processing. Some brands might add more sugar or preservatives during fermentation, which impacts the final calorie count. Traditional fermentation methods can also result in slight differences. For example, some brands like Luv Yu report just 12 calories per two tablespoons, while others like La Choy can contain 40 calories. It is essential for consumers, especially those with specific dietary goals, to compare nutritional labels carefully.
Light Soy Sauce vs. Regular Soy Sauce
One of the most important distinctions to make is the difference between light soy sauce and regular soy sauce. In Asian cooking, "light" soy sauce (生抽, sheng chou) refers to the thinner, lighter-coloured soy sauce used for general seasoning, while "dark" soy sauce (老抽, lao chou) is a thicker, darker, more aged version used for colour. Ironically, the lighter-coloured version is often saltier in flavour. In Western markets, however, "light" or "lite" is often used to denote a lower-sodium product. It is crucial to understand these distinctions to avoid over-salting a dish or misunderstanding the calorie count.
| Feature | Light Soy Sauce (Western 'Lite') | Regular Soy Sauce |
|---|---|---|
| Calories (per 2 tbsp) | Typically lower, but varies widely (12-40+ kcal) | Often around 17-18 kcal |
| Sodium | Lower sodium content (e.g., 900-1260mg) | Standard sodium content (e.g., 1758-1820mg) |
| Colour | Lighter, thinner consistency | Darker, can have a thicker consistency |
| Flavour Profile | Sharp, salty flavour profile | Balanced umami, can be less intensely salty tasting |
| Primary Use | General seasoning, lighter dishes | General seasoning, colour, depth of flavour |
Health Implications Beyond Calories
While light soy sauce is low in calories, it is not calorie-free, and its high sodium level is the primary health consideration.
- High Sodium Content: Even low-sodium varieties contain a significant amount of sodium. Excessive sodium intake can contribute to high blood pressure and other cardiovascular issues. Always use soy sauce in moderation, especially if you are on a sodium-restricted diet.
- Antioxidants and Probiotics: Naturally brewed soy sauce undergoes a fermentation process that provides it with some health benefits. It contains antioxidants that can help combat free radicals and may have anti-inflammatory effects. The fermentation also promotes probiotics, which can aid digestion.
- Gluten and Allergies: Traditional soy sauce is brewed with wheat, making it unsuitable for individuals with celiac disease or gluten sensitivity. Soy allergies are also a concern, though uncommon. Gluten-free alternatives like Tamari, which is made without wheat, are widely available.
How to Reduce Sodium When Cooking with Soy Sauce
Reducing the sodium in your cooking doesn’t mean sacrificing the deep, umami flavour of soy sauce. Here are several effective strategies:
- Dilute with Water: A simple trick is to mix soy sauce with an equal part water to reduce sodium without losing all the flavour.
- Use Other Umami-Rich Ingredients: Incorporate other flavours like mushrooms, tomato paste, or miso to enhance umami and reduce reliance on saltier condiments.
- Try Low-Sodium Versions: Most brands offer a low-sodium version of their soy sauce, often containing 25-40% less sodium.
- Season in Stages: Add a small amount of soy sauce at the beginning of cooking, then taste and adjust at the end. This prevents over-salting.
- Make Your Own Substitute: You can create a substitute using ingredients like beef broth, molasses, and vinegar to mimic the colour and flavour profile with far less sodium.
Conclusion
The number of calories in 2 tablespoons of light soy sauce is low, but varies significantly depending on the brand, so checking the nutrition label is crucial. More importantly, its high sodium content necessitates moderation, especially for those watching their sodium intake. By understanding the differences between brands and cooking methods, you can enjoy the rich umami flavour of light soy sauce while maintaining a balanced and healthy diet.
Frequently Asked Questions
How much sodium is in 2 tablespoons of light soy sauce?
While it varies by brand, 2 tablespoons of light soy sauce typically contain between 900mg and 1260mg of sodium, though some regular versions can be much higher.
Can I use light soy sauce for weight loss?
Yes, in moderation. At around 12 to 40 calories per two tablespoons, light soy sauce is a low-calorie way to add flavour to meals, potentially reducing the need for high-calorie sauces.
Is light soy sauce healthier than regular soy sauce?
Light soy sauce (specifically the low-sodium variety) is generally a healthier choice due to its lower sodium content. However, the calories are still low for both, so the primary health difference is the salt level.
Is Tamari a good alternative to light soy sauce?
Tamari is an excellent, gluten-free alternative to soy sauce. It often has a richer, more fermented flavour and is available in low-sodium options.
What are some low-calorie, low-sodium alternatives to soy sauce?
For a low-calorie, low-sodium option, you can consider coconut aminos, which offer a similar umami flavour. You can also mix a small amount of low-sodium soy sauce with water to dilute the saltiness.
Does light soy sauce contain sugar?
Some brands of light soy sauce do contain small amounts of sugar, which can contribute to the overall calorie count. Checking the nutritional information on the bottle is the best way to confirm the sugar content.
What is the difference between light soy sauce and dark soy sauce?
In Asian cooking, light soy sauce is a thinner, saltier condiment for general flavour, while dark soy sauce is thicker, darker, and less salty, used primarily for colour and a slightly sweeter flavour profile.
Citations
2 Tbsp Of Luv Yu Light Soy Sauce Nutrition Facts. Eat This Much. https://www.eatthismuch.com/calories/light-soy-sauce-2013376?a=2%3A1 Calories in 2 Tbsp Soy Sauce - Nutritionix. Nutritionix. https://www.nutritionix.com/food/soy-sauce/2-tbsp Calories in 2 tbsp light soy sauce - La Choy & Nutrition Facts. spe.lt. https://spe.lt/nutrition/2-tbsp-light-soy-sauce-la-choy Is Soy Sauce Healthy? Breaking Down the Nutrients-www... Pearl River Bridge. https://www.pearlriverbridge.com/breaking-down-the-nutrients-is-soy-sauce-healthy Soy Sauce: Amazing Health Benefits And Uses In Cooking. Just Average Jen. https://www.justaveragejen.com/soy-sauce.html
