Nutrition Diet: What soy sauce has no wheat? A guide to gluten-free options

October 29, 2025 •

4 min read

Did you know that most traditional soy sauces are fermented with wheat, making them unsuitable for those with gluten sensitivities? For individuals managing a celiac or gluten-free diet, identifying what soy sauce has no wheat is crucial, with several delicious and safe alternatives available.

Quick Summary

Several tasty alternatives exist for those who need a wheat-free option instead of traditional soy sauce. These include tamari, coconut aminos, and liquid aminos, which provide a savory flavor profile suitable for a variety of recipes.

Key Points

Check Labels for Celiac-Safe Options: Many soy sauces contain wheat; always seek products explicitly labeled 'certified gluten-free,' especially when buying tamari, to avoid cross-contamination.
Tamari is a Common Wheat-Free Alternative: This Japanese soy sauce is often made with little or no wheat and offers a richer umami flavor and thicker texture than regular soy sauce.
Coconut Aminos is Soy and Wheat-Free: Made from fermented coconut sap, this is an excellent choice for those with multiple sensitivities, offering a milder, sweeter flavor and lower sodium content.
Liquid Aminos is Soy-Based but Wheat-Free: Bragg Liquid Aminos is a gluten-free concentrate from soybeans but is not fermented; it is a safe option for wheat allergies but unsuitable for soy allergies.
Consider Other Umami-Rich Substitutes: Ingredients like fish sauce or a broth made from rehydrated dried mushrooms can also provide a savory, wheat-free base for your cooking.

The Hidden Wheat in Traditional Soy Sauce

For many, soy sauce is a kitchen staple, known for its salty and rich umami flavor that elevates everything from stir-fries to marinades. However, the brewing process for most traditional soy sauces, or shoyu, involves fermenting soybeans with a significant portion of roasted wheat. This wheat component is what provides the necessary gluten structure for fermentation and adds complexity to the final flavor. The result is that the vast majority of soy sauces found on grocery store shelves contain gluten, which is a major concern for those with celiac disease, non-celiac gluten sensitivity, or a wheat allergy. Simply checking a label for the term 'soy sauce' is not enough; one must be vigilant in seeking out specifically labeled gluten-free alternatives to maintain a wheat-free diet.

Gluten-Free Alternatives for a Wheat-Free Diet

Fortunately, a growing market of specialty condiments caters to those needing to avoid wheat. These alternatives replicate the signature umami flavor of soy sauce using different ingredients and fermentation methods. Some options are closely related to soy sauce, while others offer a completely different base.

Tamari: The Traditional Wheat-Free Soy

Tamari is a Japanese-style soy sauce that is often, but not always, wheat-free. Traditionally, tamari was a byproduct of making miso, a fermented soybean paste, and is made with little to no wheat. This results in a sauce with a darker color, thicker consistency, and a richer, more profound umami flavor than regular soy sauce.

When choosing tamari, it is essential to read the label carefully. While most modern tamari brands in Western markets are intentionally brewed without wheat and labeled as gluten-free, some traditional or imported varieties might still contain trace amounts. Look for products with a clear 'certified gluten-free' label to be certain. Tamari can be used as a direct 1:1 substitute for soy sauce in most recipes.

Coconut Aminos: The Soy-Free, Wheat-Free Option

For those who must avoid both wheat and soy, coconut aminos is an ideal solution. This sauce is made by fermenting the sap from coconut palm blossoms with sea salt, and despite its origin, it does not taste like coconut. It offers a savory, slightly sweet flavor profile that is milder and significantly lower in sodium than both soy sauce and tamari.

Coconut aminos is a staple in paleo and Whole30 diets due to its all-natural, minimally processed ingredients. It can be used in dressings, marinades, and as a finishing sauce. Because it is less salty, you may need to adjust seasonings or add a pinch of salt to achieve your desired flavor in some dishes.

Liquid Aminos: The Unfermented Soy Alternative

Bragg Liquid Aminos is a popular condiment made from unfermented soybeans and purified water. It is a liquid protein concentrate that provides a savory, salty, and umami flavor similar to soy sauce. Like tamari, liquid aminos is naturally gluten-free as it does not contain wheat.

One key difference is the fermentation process; liquid aminos are made by treating soybeans with acid rather than a traditional fermentation process. As a result, the flavor is slightly different—sometimes described as milder or sweeter than soy sauce—and it is not a good choice for those with a soy allergy.

Comparison Table of Wheat-Free Soy Sauce Alternatives

To help simplify your choice, here is a breakdown of the key alternatives:


Feature	Tamari	Coconut Aminos	Liquid Aminos
Base Ingredient	Fermented Soybeans	Fermented Coconut Sap	Unfermented Soybeans
Wheat-Free	Yes (check label)	Yes	Yes
Soy-Free	No	Yes	No
Flavor Profile	Richer, deeper umami, less salty than soy sauce	Mild, savory, and slightly sweet	Salty, savory, umami, can be slightly sweeter
Sodium Content	Lower than regular soy sauce	Significantly lower than soy sauce	High, similar to regular soy sauce
Texture	Thicker	Thinner	Thin
Best For	Dipping sauces, marinades, general replacement	Marinades, dressings, lower-sodium cooking	General seasoning, savory dishes

Other Umami-Rich Substitutes

Beyond these direct replacements, other ingredients can provide a savory flavor kick without containing wheat or soy:

Fish Sauce: A staple in Southeast Asian cuisine, fish sauce is made from fermented fish or krill and is naturally gluten-free. It has a very distinct, pungent flavor and is higher in sodium, so it should be used cautiously.
Worcestershire Sauce: This British condiment contains a mix of vinegar, molasses, and spices. Some brands are gluten-free, but it's essential to check the ingredients list, as some may contain wheat or barley malt.
Dried Mushrooms: Rehydrating dried mushrooms, particularly shiitake, creates a flavorful liquid that is rich in umami. The resulting broth can be used in soups, sauces, and stocks as a savory, wheat-free, and soy-free base.

Reading Labels for a Healthy Diet

To ensure your condiments are truly wheat-free, developing a habit of reading nutritional labels is essential. Look for products that explicitly state they are 'certified gluten-free.' This certification ensures the product contains less than 20 parts per million (ppm) of gluten, which is a safe amount for most individuals with gluten sensitivities. Even with products like tamari, which are generally wheat-free, this label is the best way to guarantee safety against cross-contamination or variations in the brewing process.

Conclusion: Embracing Flavorful, Wheat-Free Condiments

With a diverse range of alternatives, a wheat-free diet doesn't mean sacrificing the rich, savory notes typically associated with soy sauce. Tamari, coconut aminos, and liquid aminos provide reliable and delicious options that can be used interchangeably in most recipes. These products allow individuals with dietary restrictions to continue enjoying a variety of flavorful dishes without compromising their health. By understanding the differences and reading labels carefully, it's easy to find the perfect wheat-free condiment to suit your tastes and nutritional needs.

Learn more about gluten-free eating from the Celiac Disease Foundation.

Frequently Asked Questions

The main difference is the ingredients used during fermentation. While traditional soy sauce (shoyu) is made with a mix of soybeans and wheat, tamari is typically made with soybeans only, resulting in a gluten-free sauce with a richer, less salty umami flavor.

Yes, coconut aminos is an excellent substitute for those with a soy allergy. It is made from fermented coconut blossom sap and is naturally soy-free, in addition to being wheat-free.

Always look for products with a 'certified gluten-free' label. Do not assume a product is safe simply because it is called tamari, as some brands may still contain wheat. Check the ingredient list for wheat, rye, or barley.

You can use coconut aminos as a 1:1 replacement, but you may need to adjust the seasoning. It is milder and has less sodium than soy sauce, so adding extra salt may be necessary to match the flavor intensity.

Yes, Bragg Liquid Aminos is made from unfermented soybeans and is therefore unsuitable for individuals with a soy allergy.

Yes, other options include fish sauce, which is fermented fish, or using the liquid from rehydrated dried shiitake mushrooms. Always check the label of any prepared sauce like Worcestershire to ensure it is gluten-free.

If you have a gluten sensitivity, it's best to bring your own bottle of tamari or coconut aminos. Regular soy sauce is often used in marinades and stir-fries, and even trace amounts can cause a reaction.