What is the best low sodium alternative to soy sauce? Your top choices revealed

December 8, 2025 •

4 min read

According to the CDC, over 90% of Americans consume too much sodium, with sauces and condiments being a significant source. Finding the best low sodium alternative to soy sauce is a crucial step for anyone seeking to reduce salt intake for better health, especially for those watching their blood pressure.

Quick Summary

This guide compares popular options for reducing salt, from coconut aminos and low-sodium tamari to liquid aminos and homemade concoctions. It details their flavor profiles, sodium levels, and suitability for various dietary needs, helping you make an informed choice for healthier cooking.

Key Points

Coconut Aminos: Offers the lowest sodium content of all store-bought alternatives and is soy-free and gluten-free, with a milder, sweeter flavor profile.
Low-Sodium Tamari: Provides a rich, deep umami flavor and is a reliable gluten-free alternative, but it is not soy-free and has a moderate sodium level.
Liquid Aminos: A soy-based, gluten-free product with a savory, umami flavor, but its sodium content can be higher than coconut aminos, so check the label.
Homemade Alternatives: Offer the ultimate control over sodium levels and ingredients, created by simmering broth, vinegar, and spices.
Consider Your Needs: Choose the best option based on your dietary restrictions (gluten-free, soy-free) and desired flavor profile (sweet, savory, rich).
Substitute with Care: When swapping alternatives, especially coconut aminos, you may need to add a pinch of salt to achieve the desired salinity.

Understanding the Need for Low-Sodium Alternatives

Standard soy sauce is notoriously high in sodium, with some varieties containing between 800 and 1,000 mg per tablespoon. For individuals with high blood pressure, heart disease, or general health concerns, this can be a serious issue. By switching to a low-sodium soy sauce alternative, you can dramatically cut your salt consumption while still enjoying the rich, umami flavors essential to many Asian-inspired recipes. The best choice for you will depend on a variety of factors, including taste preference, specific dietary restrictions, and how you plan to use it.

Top Contenders for the Best Low Sodium Alternative to Soy Sauce

Several excellent options exist for those seeking a healthier substitute. These range from widely available, premade condiments to simple homemade recipes that offer the ultimate control over ingredients.

Coconut Aminos: The Sweet, Soy-Free Option

Coconut aminos is a popular, natural condiment made from the fermented sap of the coconut palm and sea salt.

Low in Sodium: With around 90–160 mg per tablespoon, it is significantly lower in sodium than traditional soy sauce.
Flavor Profile: It has a sweeter, milder flavor compared to soy sauce, and surprisingly, does not taste like coconut.
Dietary Friendly: It is naturally gluten-free, soy-free, and suitable for Paleo and Whole30 diets.
Best For: Dressings, light marinades, and dishes where a sweeter, less intense flavor is desired.

Low-Sodium Tamari: The Rich, Gluten-Free Choice

Tamari is a Japanese-style soy sauce, traditionally made solely from soybeans with little to no wheat, and offers a richer flavor profile than regular soy sauce.

Reduced Sodium: While regular tamari can still be high in salt, low-sodium versions are widely available and can cut sodium by up to 42% compared to standard versions.
Flavor Profile: Tamari has a deeper, more savory umami flavor with a slightly thicker consistency, making it a great option for dipping.
Dietary Friendly: It is almost always gluten-free, but it is important to check the label to be certain.
Best For: Recipes where a bold, intense flavor is needed, such as in dipping sauces, marinades, or stir-fries.

Liquid Aminos: A Savory, Plant-Based Solution

Bragg Liquid Aminos is a condiment made from non-GMO soybeans and purified water. It is not fermented and is known for its savory taste.

Lower Sodium: While not as low as coconut aminos, the soy-based liquid aminos typically contain less sodium than traditional soy sauce.
Flavor Profile: It offers a rich, umami flavor very similar to soy sauce, making it a nearly one-to-one substitute.
Dietary Friendly: It is gluten-free, non-GMO, and kosher.
Important Note: The coconut-based version of liquid aminos from brands like Bragg is much lower in sodium than the soy-based one, so check the label for sodium content.

DIY Homemade Substitutes: The Ultimate Control

For those who want to completely control their sodium and ingredients, a homemade version is the ideal solution. Numerous recipes use a combination of broth, vinegar, and aromatics to mimic soy sauce's profile without the high salt content.

Ingredients: Common ingredients include sodium-free beef or vegetable bouillon, water, molasses, vinegar (balsamic, red wine, or apple cider), ginger, and garlic.
Customizable: You can tailor the flavor and salt level precisely to your liking by adjusting the ingredients and reducing the mixture.
Best For: Anyone on a strictly controlled diet or those who enjoy experimenting with flavors. This is perfect for any recipe where you would use soy sauce.

Comparison Table: Choosing Your Low-Sodium Alternative


Attribute	Coconut Aminos	Low-Sodium Tamari	Liquid Aminos (Soy)	Homemade Substitute
Flavor	Mild, sweet, less salty	Rich, deep umami, less sharp	Umami, slightly milder	Customizable, savory
Typical Sodium (per Tbsp)	~90–160 mg	~511 mg	~300–600 mg	Variable, can be very low
Gluten-Free	Yes	Yes (check label)	Yes	Yes (depending on ingredients)
Soy-Free	Yes	No	No	Yes (depending on ingredients)
Sweetness	Noticeable	Very little	Low	Variable (can add molasses)
Consistency	Thin	Thicker	Thin	Variable

How to Choose the Right Substitute for Your Dish

Your ideal low-sodium soy sauce alternative depends on the dish and your health goals.

For a sweeter, lighter taste in dressings or stir-fries: Choose coconut aminos. Its mild profile won't overpower other ingredients.
For rich, deep umami in marinades or dipping sauces: Opt for low-sodium tamari. Its concentrated flavor stands up well to bold dishes.
For a near one-to-one swap that's easy to find: Go for soy-based liquid aminos. Just be mindful that the sodium content is higher than coconut aminos.
For maximum control over ingredients and sodium: Create a homemade recipe using broth, vinegar, and spices.

Conclusion: Making the Best Choice for Your Kitchen

The search for the best low sodium alternative to soy sauce leads to several excellent options, each with its own unique benefits. Coconut aminos is a standout for its very low sodium content and soy-free, gluten-free profile. Low-sodium tamari offers a richer, more traditional flavor for those who can tolerate soy. For those needing total control, a homemade blend is the perfect solution. By considering your dietary needs and desired flavor, you can easily replace high-sodium soy sauce and enjoy your favorite dishes with a healthier twist. For more tips on reducing salt in your cooking, consider adding acidic ingredients like vinegar or citrus to help balance the flavor.

Frequently Asked Questions

Yes, coconut aminos is an excellent substitute for soy sauce, especially for those seeking a lower-sodium, soy-free, and gluten-free option. It has a milder, sweeter flavor but still provides a savory, umami-rich taste.

Coconut aminos is generally the lowest-sodium store-bought alternative, with some brands containing as little as 90 mg per tablespoon, a significant reduction from the 800–1000 mg in traditional soy sauce.

While regular tamari is often high in sodium, low-sodium tamari varieties are available and can contain 42% less salt than standard versions. Always check the nutrition label, as even low-sodium tamari is typically higher in salt than coconut aminos.

Yes, you can make your own substitute with common pantry items like sodium-free broth, molasses, vinegar, ginger, and garlic. This method gives you complete control over the sodium content and flavor.

Liquid aminos are made from soybeans but are not fermented like traditional soy sauce. This makes them gluten-free, unlike most soy sauce, and gives them a savory, umami flavor that is generally less salty.

No, alternatives like coconut aminos and tamari will have slightly different flavor profiles. Coconut aminos is sweeter and milder, while tamari is richer and thicker. Homemade versions can be customized to taste but will rarely be an exact match.

The best choice depends on your preference. For a milder, slightly sweet flavor, coconut aminos works well. For a richer, more intense umami, opt for a low-sodium tamari. Both are excellent choices for stir-fries.