Is There 0 Calorie Soy Sauce? Separating Fact From Fiction

November 10, 2025 •

5 min read

Most traditional fermented soy sauces contain a small amount of carbohydrates and therefore calories. However, manufacturers have created specially formulated products that can be legally labeled as zero-calorie, offering a viable solution for those wondering if a 0 calorie soy sauce is possible. These products achieve their zero-calorie status by using alternative ingredients and sweeteners while mimicking the classic umami flavor.

Quick Summary

This article explores the truth behind zero-calorie soy sauce options. It covers how manufacturers create these products, compares their nutritional content and taste to traditional varieties, and discusses alternatives for those on specific diets.

Key Points

Zero Calorie Labeling: A product can be labeled 'zero calorie' if it contains fewer than five calories per serving, which allows some soy sauce alternatives to fit this criteria.
Ingredient Replacement: Zero-calorie soy sauces substitute traditional ingredients, often using alternative salts and natural flavors to achieve a savory, salty, umami taste without added calories.
Low Sodium Benefit: Many zero-calorie soy sauce brands are also lower in sodium than regular versions, making them suitable for those monitoring their sodium intake.
Flavor Profile Differences: The taste of zero-calorie soy sauce can differ from traditional versions, with some people finding it less complex or slightly off-tasting due to the lack of fermentation.
Keto and Paleo Friendly: Zero-calorie and sugar-free options are particularly popular among individuals following ketogenic or paleo diets, as they provide flavor without disrupting dietary goals.
Natural Alternatives: For those who prefer naturally derived products, coconut aminos and tamari offer flavor alternatives, though they are not completely calorie-free.
Homemade Option: Creating a homemade soy sauce substitute from broth, vinegar, and spices is an effective way to control both ingredients and caloric content.

The Reality of “Zero Calorie” Labeling

According to the FDA, products can be labeled as “zero calorie” if they contain fewer than five calories per serving. This is a crucial distinction for condiments like soy sauce, which are used in small quantities. While a serving of a regular, traditionally brewed soy sauce contains a few calories, specially formulated versions can fall under this threshold by eliminating sugar and reducing the overall carbohydrate content. These products often replace some ingredients with calorie-free substitutes to replicate the classic salty and savory profile. This allows dieters and health-conscious consumers to enjoy the flavor without the added caloric intake.

How is 0 Calorie Soy Sauce Made?

The production of zero-calorie soy sauce differs significantly from the traditional brewing process. Conventional soy sauce is made from a fermented mash of soybeans, wheat, and salt, which naturally produces trace amounts of carbohydrates and sugars. To achieve a zero-calorie label, manufacturers use alternative methods and ingredients, such as:

Eliminating Sugar: Many recipes for low-calorie versions remove added sugars or rely on non-caloric sweeteners to round out the flavor.
Using Salt Alternatives: Some brands, like Mrs. Taste, use alternative salt sources such as Himalayan rose salt, which can have different flavor profiles and health benefits compared to common salt.
Utilizing Flavor Enhancers: To maintain a strong umami taste without the traditional fermentation process, these products rely on flavor enhancers and a precise blend of ingredients like spices, herbs, and vinegars.

Comparison Table: Zero Calorie vs. Regular Soy Sauce


Feature	Zero-Calorie Soy Sauce (e.g., Mrs. Taste)	Regular Soy Sauce (e.g., Traditional Shoyu)
Calories (per tbsp)	~0	~8.5
Sodium (per tbsp)	Significantly less (e.g., Mrs. Taste has 76% less sodium)	Very high (~900mg)
Sugar	0 grams	~0.27 grams
Carbohydrates	0 grams	~1.22 grams
Taste Profile	Savory, salty, and umami, but potentially less complex and rich than traditional versions. Some report a metallic or slightly off taste due to artificial ingredients.	Deep, complex umami flavor from fermentation. Richer and more robust taste.
Key Ingredients	Water, alternative salts (like Himalayan), natural flavors, spices, non-caloric sweeteners.	Water, soybeans, wheat, salt, yeast.
Best For	Individuals on strict calorie-controlled, keto, paleo, or low-sodium diets.	General use, adding classic umami flavor to a wide variety of dishes.

Are There Health Benefits to Zero-Calorie Soy Sauce?

The primary health benefit of zero-calorie soy sauce is the elimination of calories and sugar, which is a major advantage for those on a calorie-restricted or ketogenic diet. Furthermore, many zero-calorie soy sauces are also lower in sodium than their traditional counterparts, making them a better choice for individuals managing blood pressure. This reduction in sodium, however, comes with a trade-off in flavor complexity. For people on a keto diet, a soy sauce with zero carbs and sugar is an ideal way to add flavor without interrupting ketosis. It is also important to consider the overall health impacts of the additives used in these products, as some consumers may have sensitivities to specific ingredients.

Zero-Calorie Soy Sauce Alternatives

For those who prefer a more natural option or simply don’t enjoy the flavor of commercially produced zero-calorie versions, several alternatives can provide a similar umami kick:

Coconut Aminos: Made from fermented coconut blossom nectar, coconut aminos are a soy-free and gluten-free alternative that has a slightly sweeter, less salty taste profile. It is also a good source of amino acids.
Tamari: A naturally fermented soy sauce, tamari is typically wheat-free and therefore gluten-free. While not zero-calorie, it has a slightly lower carbohydrate count than traditional soy sauce.
Homemade Substitutes: You can create your own low-calorie soy sauce substitute by mixing ingredients like beef or vegetable broth, balsamic vinegar, molasses (in very small amounts for color), and spices like ginger and garlic powder. This allows you to control all ingredients and sodium levels.

How to Choose the Best Zero-Calorie Soy Sauce

When selecting a zero-calorie soy sauce, there are several factors to consider. First and foremost, check the ingredients list. Look for natural flavorings and be wary of products with a long list of unfamiliar additives. Next, consider the sodium content; many zero-calorie options are low-sodium, which is beneficial for heart health, but it may affect the flavor. Lastly, don’t be afraid to experiment with different brands. As some reviews indicate, taste can vary widely between products, and what one person finds acceptable, another may not.

Conclusion

In conclusion, while naturally fermented soy sauce will always contain some calories, specially formulated zero-calorie soy sauce products do exist and can be a valuable tool for specific diets. These options achieve their low-calorie status by replacing traditional ingredients and relying on non-caloric additives, which can impact the flavor profile. While some find these substitutes acceptable, others prefer to use natural alternatives like coconut aminos or tamari. Ultimately, the best choice depends on your dietary needs, flavor preferences, and willingness to compromise on authenticity for the sake of calorie reduction.

To learn more about the nutritional content of soy sauces and other popular condiments, you can check out the information provided by Verywell Fit(https://www.verywellfit.com/soy-sauce-nutrition-facts-and-health-benefits-5078941).

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Frequently Asked Questions

While traditional soy sauce has a few calories, products can be legally labeled as 'zero calorie' if they contain fewer than five calories per serving. These specially formulated versions achieve this by using non-caloric ingredients and flavorings.

The main difference is the ingredient base. Traditional soy sauce is brewed from soybeans, wheat, and salt, which results in trace calories and carbs. Zero-calorie versions are typically made with a blend of water, alternative salts (like Himalayan), natural flavors, and non-caloric sweeteners to mimic the flavor without the caloric load.

Many zero-calorie soy sauce brands are also explicitly low-sodium. For example, Mrs. Taste's version has 76% less sodium than some traditional varieties, making it a good choice for those managing their salt intake.

Not all zero-calorie soy sauces are gluten-free, so it is essential to check the label. Some brands, like Mrs. Taste, are gluten-free, but chemically produced soy sauces may still contain gluten if not specifically formulated otherwise.

Zero-calorie soy sauce aims to replicate the savory umami flavor of traditional soy sauce but may lack the complexity and richness that comes from the natural fermentation process. Some consumers report a slightly different or even metallic taste in certain brands.

Yes, zero-calorie soy sauce can be used interchangeably in most recipes, including marinades, stir-fries, and dipping sauces. However, you might need to adjust other seasonings to compensate for the slight differences in flavor profile and salinity.

One of the most prominent brands that offers a zero-calorie soy sauce is Mrs. Taste. They produce a 'Shoyu' style that is zero-calorie and low in sodium, catering to health-conscious consumers.