What Is a Low Sodium Alternative to Fish Sauce? Your Complete Guide

Fish sauce can contain a significant amount of sodium, with some brands packing hundreds of milligrams per teaspoon. A low sodium alternative to fish sauce can help reduce this risk, allowing you to enjoy rich, umami flavors while maintaining a heart-healthy diet.

Quick Summary

Discover flavorful and healthy fish sauce substitutes, including coconut aminos, DIY mushroom broth, and other plant-based options, to lower your sodium intake without compromising on taste.

Key Points

• Coconut Aminos: Offers a mild, sweeter umami flavor with significantly lower sodium than fish sauce, suitable for soy-free and gluten-free diets.

• Homemade Mushroom Broth: A rich, umami-packed DIY alternative using dried shiitake mushrooms and low-sodium soy sauce or tamari, giving you full control over salt content.

• Vegan Fish Sauce: Look for store-bought brands that use seaweed like wakame or dulse for a fish-free, savory brine that mimics the original flavor profile.

• Worcestershire Sauce: A quick and easy, low-sodium 1:1 substitute that provides savory, fermented notes, though with a sweeter and thicker profile.

• Flavor Enhancers: Use fresh herbs, aromatics, and citrus to boost flavor without relying on high-sodium liquids.

Why Choose a Low Sodium Alternative?

Traditional fish sauce, made from fermented anchovies and salt, is a powerhouse of savory, umami flavor, but it is also exceptionally high in sodium. For individuals managing their blood pressure, or those simply looking to reduce their salt intake, finding a healthier swap is crucial. Excessive sodium consumption is linked to various health concerns, making conscious ingredient choices a vital part of a balanced diet. Fortunately, several low-sodium alternatives can replicate the savory depth and complexity that fish sauce provides, catering to a range of dietary needs, including vegan and gluten-free diets.

Your Best Low Sodium Alternative to Fish Sauce Options

Coconut Aminos

Coconut aminos, derived from the fermented sap of coconut blossoms, are a top contender for a low-sodium fish sauce replacement. This condiment is naturally soy-free, gluten-free, and has a significantly milder, slightly sweeter flavor profile than traditional soy sauce or fish sauce. Per teaspoon, coconut aminos contain around 90–130 mg of sodium, a fraction of the salt found in fish sauce. While it offers a lighter taste, it still delivers a pleasant umami punch. It’s a great 1:1 substitute in many recipes, especially lighter dishes, marinades, and dressings.

Homemade Mushroom and Soy Broth

For a DIY solution that offers deep, savory umami, a homemade mushroom and soy sauce broth is an excellent choice. By using low-sodium soy sauce or tamari, you have full control over the salt content. Dried shiitake mushrooms are particularly potent in their umami flavor and are the key ingredient in this recipe.

To make the broth:

• Combine 3-4 cups of water, 1/4 to 1/2 ounce of dried shiitake mushrooms, and 3 tablespoons of low-sodium soy sauce in a pot.
• Simmer for 15-20 minutes, or until the liquid has reduced by half.
• Strain the liquid, discarding the solids. This concentrated broth can be used as a 2:1 substitute for fish sauce in soups and curries.

Vegan Fish Sauce

Commercial vegan fish sauce brands offer a convenient and effective way to replace traditional fish sauce. These products typically use a combination of fermented ingredients, often including seaweed like wakame or dulse for a briny, oceanic flavor, along with mushrooms and soy sauce or coconut aminos for umami. Many brands are specifically formulated to have a lower sodium profile. Always check the nutrition label, as some vegan versions can still be high in salt, but they are generally easier to find than truly low-sodium traditional fish sauce.

Low-Sodium Worcestershire Sauce

Surprisingly, Worcestershire sauce can function as a decent low-sodium alternative, especially in broths and marinades where its specific flavor profile blends well. While it contains anchovies, its other ingredients like molasses, tamarind, and vinegar give it a more complex, less pungent flavor than fish sauce. With a sodium content significantly lower than fish sauce, it’s a quick and easy 1:1 replacement, though you may need to adjust other seasonings to compensate for its sweeter, thicker nature.

Comparison of Low Sodium Alternatives

Alternative	Flavor Profile	Sodium Level	Best for...	Vegan/GF?
Coconut Aminos	Mild, sweet, light umami	Very Low (90–130mg/tsp)	Marinades, dressings, light stir-fries	Yes (Vegan/Soy-Free/GF)
Homemade Mushroom Broth	Deep, earthy, savory umami	Customizable	Soups, stews, curries	Yes (Vegan/Soy-Free/GF if using Tamari)
Vegan Fish Sauce (Store-bought)	Briny, savory, umami-rich	Varies (check labels)	Noodles, salads, stir-fries	Yes (Typically)
Low-Sodium Worcestershire	Sweet, tangy, complex umami	Low (65mg/tsp)	Broths, stews, savory marinades	No (Contains anchovies)
Low-Sodium Tamari + Vinegar	Salty, umami, acidic kick	Low-medium	Dipping sauces, stir-fries	Yes (GF if using GF Tamari)

Quick Mixing Alternatives

For a quick fix when a specific recipe calls for fish sauce, you can create a balanced flavor profile using ingredients you likely have on hand.

• Low-Sodium Soy Sauce + Vinegar: Mix equal parts low-sodium soy sauce with rice vinegar or lime juice. The vinegar or lime provides the necessary acidity to cut through the richness of a dish, while the soy sauce offers the umami and saltiness.
• Kombu Seaweed: For a mild, umami-rich flavor, simmer dried kombu seaweed in water to create a low-sodium stock, or dashi. This works well in Japanese-inspired broths and sauces.
• Miso Paste: A small amount of white or yellow miso paste dissolved in water or stock provides a fermented, savory flavor. Use a smaller quantity due to its salt content, but it delivers powerful umami.

Enhancing Flavor Without Salt

When moving away from a high-sodium staple like fish sauce, it is helpful to lean on other flavor-enhancing ingredients. Incorporating these into your recipes can ensure your food remains vibrant and delicious.

• Fresh Herbs: Cilantro, basil, and mint add a fresh, aromatic brightness to Thai and Vietnamese dishes.
• Aromatics: Sautéed shallots and garlic provide a sweet, savory base for many dishes, enhancing overall flavor depth.
• Citrus Zest and Juice: Lemon, lime, and tamarind can mimic the complex, tangy notes of fermented condiments without adding significant sodium.
• Mushroom Powder: Made from finely ground dried mushrooms, this powder is a potent and convenient way to add umami to any dish. It's a key ingredient in many store-bought vegan fish sauce formulations.

Conclusion

Finding a healthy, low-sodium alternative to fish sauce is entirely possible, whether you opt for a convenient store-bought product or a homemade solution. Coconut aminos are the standout for the lowest sodium option, while a homemade mushroom broth offers unparalleled control over salt content and rich, earthy flavor. By exploring these options, you can continue to create delicious, umami-rich meals that are better for your health. Whether you choose a simple liquid substitute or a more complex homemade brew, the results can be just as satisfying as the original, without the high salt intake. Consider experimenting with these alternatives to find the best fit for your dietary needs and culinary preferences. For more information, check out this guide on fish sauce substitutes: Healthline's article on fish sauce substitutes.

Frequently Asked Questions

Which low-sodium alternative is best for stir-fries?

For stir-fries, a homemade mushroom and low-sodium soy broth works well for deep flavor. Alternatively, coconut aminos provide a milder, sweeter umami that won’t overpower other ingredients.

Can I use coconut aminos as a 1:1 substitute for fish sauce?

Yes, coconut aminos can be used as a 1:1 substitute, though you may need to use a bit more to achieve the desired umami and seasoning since it is much lower in sodium and milder in flavor.

What is the simplest low-sodium alternative to prepare at home?

Mixing equal parts of low-sodium soy sauce or tamari with rice vinegar or lime juice is the simplest homemade alternative. It provides the salty-sour balance found in many Southeast Asian dishes.

Are there any store-bought vegan fish sauces that are also low-sodium?

Yes, many vegan fish sauce brands are available. Ingredients often include seaweed and mushrooms to replace the fishy flavor. Always check the nutrition label for sodium content, as it can vary by brand.

How can I replicate the briny, 'fishy' flavor in a vegan alternative?

Using seaweed, such as kombu, wakame, or dulse, is the best way to get a briny flavor in a vegan alternative. You can simmer dried seaweed in a broth or use kelp granules for a quicker addition.

Is low-sodium soy sauce a good replacement on its own?

While low-sodium soy sauce provides saltiness and some umami, it lacks the complex, fermented profile of fish sauce. It is best when combined with other ingredients like vinegar or aromatics to create a more balanced flavor.

Will Worcestershire sauce make my food taste completely different?

Worcestershire sauce offers a similar fermented, savory taste but also has sweeter, tangier notes from tamarind and molasses. While it won't be an identical flavor match, it can be an effective low-sodium substitute for marinades and broths.