Is there a low calorie soy sauce? Exploring Healthy Options

October 30, 2025 •

4 min read

Despite its famously salty flavor, traditional soy sauce is naturally very low in calories, typically containing only about 8-10 calories per tablespoon. The bigger health concern often relates to its high sodium content. So, is there a low calorie soy sauce, and what makes some options healthier than others?

Quick Summary

This article explores the truth about calories in soy sauce, highlighting truly zero-calorie brands and low-sodium varieties. Discover the differences in popular alternatives like tamari and coconut aminos to make healthier choices for your recipes.

Key Points

Naturally Low Calories: Traditional soy sauce contains very few calories, typically less than 10 per tablespoon, but is high in sodium.
Zero-Calorie Brands Exist: Specialized brands like Mrs Taste and Servivita offer zero-calorie, zero-sugar soy sauce alternatives using alternative salts and sweeteners.
Low-Sodium Isn't Low-Calorie: "Low-sodium" soy sauce significantly reduces salt but does not change the already minimal calorie count.
Tamari and Coconut Aminos are Alternatives: Tamari is often gluten-free but can be high in sodium, while coconut aminos are soy-free and lower in sodium.
Moderation is Key: Whether using regular, low-sodium, or an alternative, mindful portion control is the healthiest approach, especially due to sodium content.
Consider Your Dietary Needs: Choose your soy sauce option based on specific health goals, such as managing sodium intake, addressing gluten intolerance, or reducing carbs.

Understanding the Basics: Is Regular Soy Sauce High in Calories?

While many people focus on reducing calories in their diet, regular soy sauce is surprisingly low in caloric content. A standard tablespoon of soy sauce typically contains fewer than 10 calories. The primary health consideration for most varieties is the exceptionally high sodium level, which can range from 900 to 1,000 milligrams per tablespoon. Excessive sodium intake is linked to health issues like high blood pressure and fluid retention, making salt reduction a key dietary goal for many. Therefore, when people search for "low calorie" soy sauce, they are often seeking an option with less salt, or a truly negligible calorie count.

Finding Truly Low-Calorie and Zero-Calorie Soy Sauce

For those on very strict low-calorie or ketogenic diets, the few calories in traditional soy sauce might still be a consideration. Fortunately, some specialized brands have created genuinely zero-calorie versions. These products achieve their low-cal status by using artificial sweeteners and different processing methods, ensuring no carbohydrates or fats contribute to the caloric load.

Some brands offering zero-calorie options include:

Mrs Taste Shoyu Soy Sauce: This Brazilian brand offers a zero-calorie, zero-sugar, and significantly reduced-sodium soy sauce. It often uses Himalayan Rose Salt as an alternative to common salt.
Servivita Soy Sauce: This European brand provides a low-calorie, sugar-free, and fat-free soy sauce with only about 9 kcal per 100 ml.

These products are engineered to mimic the traditional umami flavor without the sugars and salts that contribute to calories and high sodium. However, it's crucial to check labels, as flavor profiles can differ from naturally brewed varieties.

The Difference Between Low-Sodium and Low-Calorie

It is essential to distinguish between low-sodium and low-calorie soy sauce. A product labeled "low sodium" or "less sodium" has had a portion of its salt removed after brewing, typically around 40-50% less than the regular version. This does not, however, significantly change the calorie count per tablespoon, which remains very low. For example, Kikkoman's regular and less sodium soy sauces have virtually identical calorie counts per serving. The main benefit is the reduced sodium content, which is a key health consideration for many individuals.

Popular Low-Calorie Soy Sauce Alternatives

For those who want a different flavor or have dietary restrictions, several alternatives to traditional soy sauce are available. Many of these offer a similar umami profile with different nutritional benefits.

Tamari: A Japanese form of soy sauce, tamari is often thicker and richer in umami flavor. Crucially, many varieties are made without wheat, making them an excellent gluten-free alternative, though it is still high in sodium.
Coconut Aminos: This soy-free condiment is made from fermented coconut blossom sap and sea salt. It has a similar appearance to soy sauce but is naturally sweeter and has a significantly lower sodium content.
Liquid Aminos: Produced from unfermented soybeans, liquid aminos provide a salty, umami flavor. It contains similar amino acids but can be higher in sodium than coconut aminos.
Balsamic Vinegar: In some marinades or dressings, a splash of balsamic vinegar can offer a tangy, briny flavor profile without adding many calories.

Nutritional Breakdown: A Comparison

To help you decide, here is a comparative table detailing the nutritional differences between various soy sauce types and alternatives per 1 tablespoon serving.


Item	Calories	Sodium (mg)	Notes
Regular Soy Sauce	8-10 kcal	~900-1,000	High sodium content, small amount of protein.
Low-Sodium Soy Sauce	8-10 kcal	~550-600	40-50% less sodium than regular soy sauce, calories remain the same.
Mrs Taste Shoyu (Zero-Cal)	0 kcal	~216	Reduced sodium and zero calories using alternative ingredients; flavor may differ.
Tamari	~15 kcal	~830	Often gluten-free, richer flavor, but still high in sodium.
Coconut Aminos	~5 kcal	~90-130	Soy-free, gluten-free, lower in sodium than traditional soy sauce.

How to Incorporate Low-Calorie Soy Options in Your Diet

Using low-calorie or reduced-sodium options effectively can greatly enhance your meals without sacrificing flavor.

Measure your portions. Instead of free-pouring, measure your sauce with a spoon to maintain control over your intake.
Dilute for marinades. When creating marinades, dilute your soy sauce with other liquids like water, rice vinegar, or broth to reduce saltiness without losing flavor.
Enhance with herbs and spices. Complement low-sodium soy sauce with powerful flavors from ginger, garlic, citrus zest, or toasted sesame oil to amplify the taste.
Use it as a dipping sauce. Instead of drenching your food, use soy sauce as a side for dipping. This allows you to control the amount with each bite.
Try it in different applications. Low-calorie soy options can be used in stir-fries, dressings, and homemade sauces to add a burst of umami.

Making the Healthiest Choice for Your Needs

Choosing the best soy sauce or alternative depends on your specific dietary needs. If your main concern is calorie intake, a zero-calorie brand may be the best fit. If you are focused on lowering sodium for heart health, a reduced-sodium variety is a great choice, but moderation is still key. For those with gluten or soy sensitivities, tamari or coconut aminos offer excellent, flavorful solutions. By paying attention to labels and understanding the nutritional profile of each product, you can make an informed decision that aligns with your health and diet goals.

Conclusion

While the search for a truly low calorie soy sauce leads to some specialized, artificially sweetened products, it's important to remember that traditional soy sauce is already very low in calories. The main health tradeoff is its high sodium content. Fortunately, the market offers a wide range of options to cater to various dietary needs, from reduced-sodium versions to gluten-free tamari and low-sodium coconut aminos. By choosing the right option and using it in moderation, you can enjoy the rich, savory umami flavor while maintaining a healthy, balanced diet.

Here is a link to the American Heart Association for further information on sodium intake.

Frequently Asked Questions

No, low-sodium soy sauce has a calorie count that is nearly identical to regular soy sauce, as both are already very low in calories. The primary difference is the salt content, with low-sodium versions containing about 40-50% less sodium.

The primary health concern with regular soy sauce is its high sodium content. Excessive sodium intake can lead to high blood pressure and other cardiovascular problems.

Tamari is often considered a healthier option primarily because most varieties are gluten-free. It has a richer flavor but is still high in sodium. Its calorie and sodium content can be comparable to or slightly lower than regular soy sauce, but this can vary by brand.

Coconut aminos are a soy-free, gluten-free alternative to soy sauce made from fermented coconut blossom sap. They are low-calorie and significantly lower in sodium than traditional soy sauce.

To reduce sodium and calories, you can opt for low-sodium or zero-calorie versions, dilute soy sauce with water or broth, or use complementary flavors like ginger, garlic, and vinegar to reduce the amount needed.

Zero-calorie soy sauces can be used in many recipes, but the flavor may differ from naturally fermented versions. It is best to experiment to ensure the taste and aroma align with your recipe's requirements.

Yes, some chemically produced soy sauces may have added MSG (monosodium glutamate) for flavor enhancement. Naturally brewed or traditionally fermented soy sauces are less likely to contain added MSG.