How Many Carbs Do Coconut Aminos Have? A Nutritional Breakdown

December 8, 2025 •

4 min read

While often touted as a low-carb alternative, a single teaspoon of coconut aminos typically contains around 1 to 2 grams of carbohydrates, depending on the brand. This popular fermented coconut sap seasoning offers a savory umami flavor with a hint of natural sweetness, making it a favorite for those on soy-free or gluten-free diets.

Quick Summary

Coconut aminos have a minimal carbohydrate content per serving, making them suitable for many low-carb diets. The exact amount varies by brand and serving size, but it is a popular gluten-free and soy-free seasoning alternative.

Key Points

Low but not zero carbs: Coconut aminos contain a small amount of carbohydrates, typically 1 to 2 grams per teaspoon, originating from natural coconut sap sugars.
Carb count varies by brand: The exact carbohydrate content depends on the specific brand and any additional ingredients, so checking the product label is essential.
Lower in sodium than soy sauce: Coconut aminos contain significantly less sodium than traditional soy sauce, making them a better choice for those managing their salt intake.
Naturally soy and gluten-free: They are an ideal substitute for individuals with soy allergies, gluten intolerance, or celiac disease.
Keto-friendly with moderation: The low carb count allows coconut aminos to fit into a ketogenic diet, as long as serving sizes are measured to prevent carbs from accumulating.
Great for marinades and stir-fries: Use coconut aminos to add a savory, umami flavor to a wide variety of low-carb dishes, from marinades to salad dressings.
Slightly sweeter than soy sauce: The natural sweetness from the coconut sap gives coconut aminos a milder, slightly sweeter taste compared to the purely salty flavor of soy sauce.

What are Coconut Aminos?

Coconut aminos are a savory, dark-colored condiment often used as a soy sauce alternative. It is made from the fermented sap of the coconut palm tree, a natural process that gives it a rich, mildly sweet, and salty flavor. Unlike soy sauce, it is completely soy-free, gluten-free, and contains no wheat, making it an excellent option for those with allergies or sensitivities. The simple ingredient list, which typically consists of only fermented coconut sap and sea salt, appeals to individuals seeking clean-label and minimally processed foods.

Understanding the Carbohydrate Count

The carbohydrate content of coconut aminos varies depending on the manufacturer and the serving size. Because the sauce is made from coconut sap, which contains natural sugars, it is not completely carb-free. The fermentation process uses some of these sugars, but a certain amount remains in the finished product. This inherent sweetness distinguishes its flavor profile from the purely savory taste of traditional soy sauce.

Typical Carbohydrate Range: A common serving size of one teaspoon (5ml) generally contains 1 to 2 grams of total carbohydrates. Some brands may be slightly higher or lower. For example, some product labels list 4 grams of total carbohydrate per tablespoon (15ml), which breaks down to about 1.3 grams per teaspoon. Others may show a higher concentration if added sugars or other ingredients are used, though many are a simple two-ingredient product. It is always crucial to check the nutrition facts on the specific bottle you purchase.
Added Sugars: It is important to distinguish between total carbs and added sugars. The carbs in coconut aminos are derived from the natural sugars present in the coconut sap. The majority of brands do not contain added refined sugars, making it a healthier choice than many processed sauces and marinades.

Coconut Aminos vs. Soy Sauce: A Nutritional Comparison

When choosing between coconut aminos and soy sauce, nutrition is a key factor. The main considerations are sodium content, carbohydrate levels, and allergen compatibility. For many, the decision comes down to dietary needs and personal flavor preference.


Nutrient (per 1 tbsp)	Coconut Aminos	Soy Sauce (Traditional)
Carbohydrates	Approx. 3-4 g	Approx. 0.8-1 g
Sodium	Approx. 270 mg	Approx. 879 mg
Gluten-Free	Yes	No (unless specified)
Soy-Free	Yes	No
Flavor Profile	Slightly sweet, savory	Primarily salty, savory
Allergen Info	Soy-free, wheat-free	Contains soy and wheat

From a purely carbohydrate perspective, traditional soy sauce can sometimes contain slightly fewer carbs. However, for those concerned with sodium, the advantage of coconut aminos is clear. It offers less than one-third the sodium of many regular soy sauces. Additionally, for anyone with soy or gluten allergies or sensitivities, coconut aminos are a non-negotiable choice.

Is Coconut Aminos Keto-Friendly?

Given the low carbohydrate content per serving, coconut aminos are generally considered keto-friendly. However, moderation is key. A single tablespoon contains a few grams of carbs, which can add up quickly if you are using it liberally in dressings, marinades, or dipping sauces. For those on a strict ketogenic diet, carefully tracking your daily carbohydrate intake is essential to ensure you remain in ketosis.

Tips for using coconut aminos on a keto diet:

Use sparingly in recipes to minimize carb impact.
Opt for the unflavored version over sweetened teriyaki or BBQ variations.
Measure your serving size precisely instead of free-pouring.
In some recipes, a smaller amount of a low-carb alternative like liquid aminos (made from soy protein) might work, but it will have significantly more sodium.

How to Use Coconut Aminos in Low-Carb Cooking

Coconut aminos are a versatile condiment that can elevate the flavor of many dishes without compromising a low-carb meal plan. Here are several practical uses for incorporating them into your cooking:

Marinades: Create savory marinades for meats like chicken, pork, or beef. Mix coconut aminos with garlic, ginger, and sesame oil for an Asian-inspired flavor profile.
Stir-Fries: Add a splash of coconut aminos to your vegetable or protein stir-fries to replace soy sauce, ensuring a gluten-free and lower-sodium dish.
Dipping Sauce: Combine coconut aminos with a touch of chili flakes and toasted sesame oil for a simple yet flavorful dipping sauce for spring rolls, dumplings, or sushi.
Dressings: Whisk into homemade salad dressings to add a salty, umami depth. Pair with lime juice, olive oil, and herbs for a light vinaigrette.
Cauliflower Rice: Use it as a seasoning base for cauliflower fried rice, which is a popular low-carb alternative to traditional rice dishes.

The Health Benefits and Considerations

Beyond their suitability for special diets, coconut aminos offer a few other health benefits. They contain 17 naturally occurring amino acids, which are the building blocks of protein and important for overall bodily function. The low glycemic index also means they have a minimal effect on blood sugar levels. However, it is not a superfood, and any health claims should be considered in moderation. The potential downsides include the higher cost compared to soy sauce and the slight sweetness, which may not suit every recipe. Always read the label to ensure you're getting a product that aligns with your dietary goals and preferences. For more recipe ideas, check out the recommendations from The Real Food Dietitians.

Conclusion

In summary, coconut aminos are a flavorful, functional, and dietary-friendly alternative to soy sauce that contains a low but measurable amount of carbohydrates. While not carb-free, its minimal impact on total daily carbohydrate intake makes it a viable option for those following low-carb and ketogenic diets, provided they use it in moderation. The primary appeal lies in its lower sodium content and its complete freedom from soy and gluten, which addresses common allergy concerns. When choosing a brand, always review the nutrition label to understand the precise carb count and ensure it aligns with your dietary needs. By using coconut aminos mindfully, you can add a burst of savory flavor to your meals without derailing your health goals.

Frequently Asked Questions

No, coconut aminos are not carb-free. They contain a small amount of carbohydrates, typically 1 to 2 grams per teaspoon, due to the natural sugars in the coconut sap from which they are made.

Yes, coconut aminos can be part of a ketogenic diet because of their low carbohydrate content per serving. However, it's important to use them in moderation and track your intake to ensure it fits within your daily carb limits.

While the exact carb count varies by brand, some soy sauces have slightly fewer carbohydrates per serving. However, the most significant nutritional difference is that coconut aminos contain much less sodium.

The variation in carb count can be attributed to differences in the fermentation process and the final ingredient ratios used by different manufacturers. Always read the product label for the most accurate information.

Yes, coconut aminos typically have a milder, slightly sweeter taste than soy sauce. This is due to the natural sugars present in the coconut sap used to produce the condiment.

Yes, you can generally use coconut aminos as a one-to-one substitute for soy sauce in most recipes. You may want to add a bit more salt to your dish to balance the flavor, as coconut aminos are significantly lower in sodium.

The primary benefit of using coconut aminos is their lower sodium content and their suitability for those with soy and gluten allergies or sensitivities. Many traditional soy sauces contain both soy and wheat.