What is the healthiest brand of soy sauce for your diet?

October 27, 2025 •

4 min read

Did you know that the average soy sauce can contain a substantial portion of your daily recommended sodium intake in just one tablespoon? For health-conscious consumers, this statistic is a major driver behind the question: what is the healthiest brand of soy sauce? The answer isn't a single name but depends on several crucial factors like sodium content, brewing method, and ingredients.

Quick Summary

This guide reveals the healthiest soy sauce options by comparing low-sodium versions, naturally brewed alternatives, and gluten-free tamari. We examine key brands and explain how to read labels to make the best choice for your diet and health goals.

Key Points

Low Sodium is Key: A primary factor in a healthier soy sauce is its sodium content. Opt for products labeled "less sodium" or compare brands using the nutritional information.
Naturally Brewed is Superior: Choose naturally fermented soy sauces for better flavor and fewer additives. Avoid products containing hydrolyzed soy protein.
Tamari is a Gluten-Free Alternative: For those with gluten intolerance, tamari is typically made without wheat and offers a rich, umami flavor.
Organic Options Avoid Pesticides: Look for organic certification to ensure soybeans and wheat were grown without synthetic pesticides or GMOs.
Read the Ingredients List: A short list of recognizable ingredients (soybeans, water, wheat, salt) is a sign of a higher-quality product.
Moderation is Important: Regardless of the type, soy sauce is a condiment and should be used in moderation to control overall sodium intake.

Understanding What 'Healthiest' Means for Soy Sauce

When assessing the healthiness of soy sauce, several factors are more important than the brand name itself. The primary concerns for most people are excessive sodium, artificial additives, and potential allergens like gluten. The healthiest choice often comes down to individual dietary restrictions and priorities, whether that's reducing sodium, avoiding GMOs, or eating gluten-free.

The Importance of Natural Brewing

Not all soy sauces are created equal. Traditionally brewed, or honjozo, soy sauce is made from soybeans, wheat, salt, and water, which are fermented over several months using microorganisms. This slow process develops complex flavors and rich umami without the need for artificial additives. In contrast, many lower-cost soy sauces are chemically produced using hydrolyzed soy protein. These are made quickly and often contain less authentic flavor, relying on additives like caramel coloring and MSG to replicate the taste. For better flavor and fewer chemicals, prioritize brands that explicitly state they are "naturally brewed" or "traditionally aged."

Why Lower Sodium Matters

Excessive sodium intake is a major health concern linked to high blood pressure and other cardiovascular issues. While soy sauce is inherently salty, many brands offer lower-sodium versions, typically containing 25% to 40% less salt than the regular variety. For most people, a low-sodium soy sauce is a significant step toward a healthier diet without sacrificing flavor. Kikkoman Less Sodium Soy Sauce is a widely available example, noted for maintaining a good flavor profile despite the reduced salt.

The Rise of Tamari and Gluten-Free Options

For individuals with gluten sensitivity or celiac disease, traditional soy sauce is off-limits because it is brewed with wheat. Tamari is the most popular gluten-free alternative, as it is traditionally made with only soybeans and no wheat. Tamari has a rich, deep umami flavor and is often naturally lower in sodium than standard soy sauce, making it a great choice for a broader audience. Some brands like San-J specialize in high-quality, gluten-free tamari options. Another option is Coconut Aminos, a soy-free alternative that is much sweeter and less savory but also very low in sodium.

Comparison of Healthy Soy Sauce Brands and Alternatives


Brand	Type	Brewing Method	Sodium Content	Gluten-Free	Additional Notes
Kikkoman Less Sodium	Soy Sauce	Naturally Brewed	~37% less than regular	No (contains wheat)	Readily available, maintains good flavor.
San-J Reduced Sodium Tamari	Tamari	Naturally Brewed	~28% less than regular	Yes	Rich flavor, thicker consistency.
Wan Ja Shan Organic Less Sodium	Soy Sauce	Naturally Brewed	Less Salt	No (contains wheat)	Organic and naturally brewed option.
Ohsawa Organic Nama Shoyu	Shoyu	Naturally Brewed	Naturally lower	No (contains wheat)	Unpasteurized, enzymes intact, complex flavor.
Bragg Liquid Aminos	Soy Alternative	Non-Fermented	Low (compared to regular)	Yes	All-purpose seasoning, made from non-GMO soybeans.
Coconut Secret Coconut Aminos	Soy Alternative	Naturally Fermented	Very Low	Yes	Sweet flavor, soy-free, low sodium.

What to Look for on the Label

Making an informed decision means knowing how to read the fine print. When shopping for a healthier soy sauce, consider these aspects of the product label:

Brewing Method: Look for terms like "naturally brewed" or "traditionally aged." Avoid products that list "hydrolyzed soy protein," as this indicates a chemical process.
Sodium Content: Check the nutrition facts panel. Choose "less sodium" versions, which should have a percentage reduction clearly stated. Remember, low-sodium does not mean no sodium, so moderation is still key.
Ingredients List: A short, simple list is best. The ideal ingredients are soybeans, wheat (or no wheat for tamari), water, and salt. Steer clear of additives like caramel coloring, MSG (monosodium glutamate), and chemical preservatives.
Organic Certification: For those concerned about pesticides and GMOs, an organic certification ensures the soybeans and wheat were grown without these substances.
Packaging: Some experts recommend choosing soy sauce in glass bottles over plastic to preserve flavor and avoid potential chemical leaching.

Making the Right Choice for Your Diet

The healthiest brand of soy sauce ultimately depends on your specific health goals. If you're managing blood pressure, focusing on a low-sodium product like Kikkoman Less Sodium is the most direct approach. If you have a gluten sensitivity, opting for San-J Tamari or Bragg Liquid Aminos is essential. For those who prioritize purity and traditional craftsmanship, an organic and naturally brewed option like Wan Ja Shan or Ohsawa offers a cleaner product with a rich flavor profile. The key is to read labels carefully and align your choice with your dietary needs, proving that great taste and good health can coexist. Learn more about identifying authentic soy sauce by checking out a guide on the TasteAtlas website.

Conclusion

There is no single "healthiest" brand of soy sauce for everyone, as the ideal choice varies with dietary priorities like sodium intake, gluten avoidance, and preference for organic ingredients. However, opting for a naturally brewed, low-sodium, or gluten-free alternative like tamari are all excellent strategies for making a healthier choice. By examining the product label for indicators like natural brewing, reduced sodium, and minimal ingredients, consumers can select a soy sauce that best fits their specific health needs and preferences without sacrificing flavor.

Frequently Asked Questions

Tamari is often considered a healthier option because it is typically made with little to no wheat, making it gluten-free. Many tamari brands also contain less sodium than traditional soy sauce and a higher concentration of soybeans, which can result in a richer, smoother flavor.

Low-sodium soy sauce will naturally taste less salty than its regular counterpart. However, high-quality, naturally brewed low-sodium versions, like Kikkoman's, are processed to reduce salt after fermentation, preserving much of the traditional umami flavor.

Naturally brewed soy sauce uses traditional fermentation methods with soybeans, wheat, salt, and water over several months. Chemical soy sauce is made quickly from hydrolyzed soy protein and often includes artificial colors and flavors, lacking the complex taste of a naturally brewed product.

No, organic soy sauce is not inherently low in sodium. The "organic" label refers to the cultivation of the ingredients (soybeans, wheat) without pesticides or GMOs, not the salt content. Always check the nutrition facts for the actual sodium level.

Bragg Liquid Aminos is a popular alternative to soy sauce, particularly for health enthusiasts. Made from non-GMO soybeans, it's gluten-free and contains less salt, offering a slightly sweeter flavor profile with added amino acids.

To reduce sodium, you can use low-sodium soy sauce, dilute regular soy sauce with water or vinegar, use it as a dipping sauce rather than pouring it directly on food, or balance the saltiness with fresh ingredients.

Read the ingredients list carefully. Look for brands that list only soybeans, wheat, water, and salt. Avoid products that list hydrolyzed soy protein, caramel color, or MSG (sometimes listed as E621).

The healthiness depends on the brewing and ingredients, not just the type. Dark soy sauce is often thicker and less salty but is typically used for coloring, so less is used. Light soy sauce is saltier. Always check the nutrition labels of specific brands to compare sodium content.