Is Tamari More Healthy Than Soy Sauce?

November 12, 2025 •

4 min read

According to nutrition data, a typical tablespoon of tamari often contains a higher protein concentration due to its greater soybean content, a key difference from standard soy sauce. However, the question remains: is tamari more healthy, or does this popular alternative simply offer a different set of nutritional trade-offs for health-conscious consumers?

Quick Summary

A nutritional comparison of tamari and soy sauce, examining ingredients, gluten content, sodium levels, and health benefits of these popular condiments.

Key Points

Gluten-Free Status: Tamari is typically wheat-free and therefore a safe, gluten-free alternative to traditional soy sauce for those with celiac disease or gluten sensitivity.
Nutrient Profile: Tamari generally contains more protein than soy sauce because it is made with a higher concentration of soybeans and less or no wheat.
Fermentation Benefits: As a fermented food, tamari is rich in amino acids, antioxidants like melanoidins, and digestive enzymes that contribute to its overall health profile.
Sodium Level: While some claim tamari has less sodium, the content can be comparable or even higher than regular soy sauce. For reduced sodium intake, choose explicitly labeled low-sodium versions.
Cleaner Ingredients: High-quality tamari is often made with fewer additives and preservatives, appealing to consumers who prefer more natural products.

Tamari vs. Soy Sauce: The Fundamental Differences

At a glance, tamari and soy sauce can appear very similar, but their distinctions in ingredients and production methods have significant health implications. Traditional soy sauce is brewed with a mixture of soybeans and a significant amount of wheat, whereas tamari is typically made with soybeans, water, and salt, containing little to no wheat. This makes tamari a naturally gluten-free option, a major health benefit for individuals with celiac disease or gluten sensitivity.

The Production Process and Flavor Profile

Tamari is a byproduct of miso paste production, where the liquid that seeps from the fermenting soybean mash is collected. This process, along with its higher soybean-to-grain ratio, gives tamari a darker color, thicker consistency, and a richer, more pronounced umami flavor. In contrast, traditional soy sauce has a sharper, saltier taste and a thinner consistency due to the inclusion of wheat in its fermentation process. The longer, more deliberate fermentation of high-quality tamari also creates a smoother, more balanced profile than many mass-produced soy sauces.

Nutritional Breakdown: Tamari vs. Soy Sauce

While nutritional values can vary significantly by brand, a general comparison reveals some notable differences, especially concerning the gluten content and protein level.


Feature	Tamari (typically)	Traditional Soy Sauce	Impact on Health
Gluten	Gluten-Free	Contains Wheat	Crucial for individuals with celiac disease or gluten sensitivity.
Protein	Higher (approx. 2g per tbsp)	Lower (approx. 1.3g per tbsp)	A modest but measurable difference, contributing to overall daily intake.
Sodium	Variable, can be high	Variable, can be high	Both are salty; reduced-sodium versions are recommended for heart health.
Additives	Often more natural, fewer additives	May contain added MSG in some brands	Tamari often appeals more to 'clean eating' consumers.
Antioxidants	Rich in antioxidants, incl. melanoidins	Contains antioxidants	Both offer some antioxidant benefits due to fermentation.
Digestive Aid	Contains proteolytic enzymes	Contains digestive enzymes	Fermentation process in both aids digestion.

Fermentation: A Deeper Look at Health Benefits

The fermentation process of tamari is a key source of its reported health benefits. As a fermented food, it contains beneficial compounds created by microorganisms.

Key Fermentation Benefits:

Antioxidant Power: The dark brown color of tamari is attributed to melanoidins, a type of polymer created during fermentation that has shown antioxidant and antimicrobial properties.
Enzyme Production: The fermentation process naturally produces proteolytic enzymes, which help break down complex proteins. Some sources suggest these enzymes can act as active digestive agents in the body.
Potential for Probiotics: While the pasteurization process can kill active bacteria, some high-quality, traditionally made tamari may offer prebiotic benefits that support a healthy gut microbiome.

Sodium: A Critical Consideration for Both Condiments

Despite the frequent claim that tamari has less sodium, the reality can be more nuanced depending on the brand and recipe. Some studies and data show that tamari can have a comparable or even higher sodium content per tablespoon than standard soy sauce. A single tablespoon of tamari can contain around 830-1010mg of sodium, representing a significant portion of the recommended daily intake.

For those watching their salt intake, the most critical step is to choose a reduced-sodium version, regardless of whether you opt for tamari or soy sauce. A reduced-sodium tamari can still provide that rich umami flavor without the excessive salt, making it a healthier choice for heart health.

Practical Health Applications and Substitutions

For Gluten-Free Diets: For anyone needing to avoid gluten, tamari is the clear winner over traditional soy sauce. It is essential to check the label for a certified gluten-free seal, as some brands may contain trace amounts of wheat due to production methods.
For Lower Sodium: Look specifically for low-sodium or reduced-sodium options. This is a far more impactful choice for cardiovascular health than simply choosing tamari over regular soy sauce.
For Enhanced Flavor: Tamari's richer, less salty, and more complex flavor makes it excellent for dipping sauces, dressings, and glazes. Its thicker consistency helps it cling to food better than thinner soy sauces.
For Vegan/Vegetarian Cooking: Both are suitable, but tamari’s deeper umami can add a savory dimension that complements plant-based ingredients.

If you need a soy-free and gluten-free alternative, consider coconut aminos. While sweeter and less savory, it serves a similar purpose.

Conclusion: Making the Right Choice

Ultimately, whether tamari is “more healthy” depends on your specific dietary needs. For those with gluten intolerance, tamari is the unequivocally healthier choice due to its typically wheat-free composition. In terms of other nutritional aspects like sodium, the distinction is less clear, and prioritizing reduced-sodium versions is the most significant step toward better health. Tamari does offer a richer flavor and higher protein content, and its natural fermentation process brings a wealth of antioxidants and digestive enzymes. However, since both condiments are high in sodium, they should be used in moderation as flavor enhancers rather than as health food staples.

For most people, the choice between tamari and soy sauce will come down to personal preference for flavor profile and dietary needs. The best approach is to choose a high-quality, naturally brewed product and enjoy it responsibly as a part of a balanced diet.

For more detailed nutritional information, review the data provided by the U.S. Department of Agriculture.

Frequently Asked Questions

Yes, tamari is an excellent substitute for soy sauce and can be used in most recipes with a 1:1 ratio. Tamari offers a richer, less salty flavor and a slightly thicker consistency, which can improve marinades and glazes.

Not necessarily. The sodium content varies by brand. While some tamari may have slightly less sodium than regular soy sauce, others can be very similar or higher. The best way to reduce sodium is to opt for a 'reduced-sodium' or 'low-sodium' version of either product.

As a naturally fermented food, tamari can support digestive health by providing enzymes and potentially prebiotic compounds. While it may not contain active probiotics due to pasteurization, its fermented nature is generally considered beneficial for gut health compared to unfermented options.

While traditional tamari is made without wheat, not all commercial brands are certified gluten-free. Always check the label for a certified gluten-free seal, especially if you have a severe gluten allergy or celiac disease, to ensure it doesn't contain traces of wheat.

No, tamari is made from fermented soybeans, so it is not suitable for individuals with a soy allergy. A soy-free alternative like coconut aminos would be a better option.

The main health advantage of tamari is that it is a naturally gluten-free alternative to traditional soy sauce, making it safe for those who cannot consume wheat.

Most high-quality, naturally brewed tamari does not contain added MSG, unlike some conventional soy sauces. However, the best practice is to check the ingredient list to ensure no artificial additives are present.