Why do people use aminos instead of soy sauce? A nutrition diet guide

October 27, 2025 •

3 min read

A single tablespoon of traditional soy sauce can contain over one-third of the daily recommended sodium intake. This is a major factor in why do people use aminos instead of soy sauce, a growing dietary trend driven by specific health considerations and nutritional preferences.

Quick Summary

Aminos offer a gluten-free, and in the case of coconut aminos, soy-free and lower-sodium alternative to traditional soy sauce. The choice between them depends on dietary needs, flavor profile, and health goals, as the production process and ingredients differ significantly.

Key Points

Low Sodium: Coconut aminos are a popular choice for those reducing sodium intake, containing significantly less than traditional soy sauce.
Gluten-Free: Both coconut aminos and soy-based liquid aminos are naturally gluten-free, making them safe for individuals with celiac disease or gluten sensitivity.
Soy-Free: For those with soy allergies, coconut aminos provide a delicious, soy-free savory seasoning, unlike traditional soy sauce or soy-based liquid aminos.
Different Flavor Profile: Aminos tend to have a milder, slightly sweeter flavor compared to the intense, salty taste of traditional soy sauce, which can be preferred in some dishes.
Special Diets: The allergen-friendly nature of aminos makes them well-suited for dietary restrictions like Paleo, Whole30, and clean-eating lifestyles.
Diverse Ingredients: While soy sauce is made from fermented soybeans and wheat, aminos come from sources like coconut sap or acid-hydrolyzed soybeans, offering ingredient diversity.

The debate over condiments like aminos and soy sauce is not just about flavor; it's about nutrition, allergies, and lifestyle choices. Many individuals seeking to improve their diet or manage health conditions are exploring alternatives to traditional soy sauce, with aminos emerging as a popular choice. These substitutes cater to a variety of dietary needs, from reducing sodium to avoiding common allergens like soy and gluten. This article delves into the core differences and explains why, from a nutrition standpoint, people are making the switch.

Understanding the Core Differences: Soy Sauce vs. Aminos

Traditional soy sauce is made from fermented soybeans and roasted wheat, resulting in a savory, umami flavor but also making it not gluten-free. Aminos, however, are different. There are two main types: soy-based liquid aminos and coconut aminos. Soy-based aminos are often produced using acid hydrolysis, while coconut aminos are made from fermented coconut blossom sap. This difference in processing leads to variations in flavor and nutritional content.

Health Reasons for Choosing Aminos

Health and dietary restrictions are key motivators for switching from soy sauce to aminos.

Sodium Content

Traditional soy sauce is high in sodium. Coconut aminos, however, are a popular low-sodium alternative, often containing significantly less sodium. Soy-based liquid aminos can have comparable sodium levels to reduced-sodium soy sauce when considering serving sizes.

Addressing Common Allergens: Gluten and Soy

Traditional soy sauce contains wheat, making it unsuitable for those with gluten sensitivities. All types of aminos are gluten-free. For individuals with soy allergies or those avoiding soy, coconut aminos are a soy-free option. Soy-based liquid aminos are not suitable for soy allergies as they are made from soybeans.

Vegan and Clean-Eating Lifestyles

Both coconut and soy-based aminos are suitable for vegan diets. Some prefer aminos due to a perception of fewer chemical preservatives compared to some soy sauces.

Flavor Profile and Usage

The taste and culinary application also influence the choice between aminos and soy sauce. Coconut aminos are milder and sweeter with subtle umami notes, suitable for dressings and light stir-fries. Soy-based liquid aminos are savory and umami-rich, less salty and slightly sweeter than traditional soy sauce, and can often be used as a 1:1 substitute. Traditional soy sauce offers a robust, deeply savory, and salty flavor that is a hallmark of many Asian dishes.

Comparison Table: Aminos vs. Soy Sauce


Feature	Traditional Soy Sauce	Soy-Based Liquid Aminos	Coconut Aminos
Key Ingredients	Soybeans, roasted wheat, salt, water	Soybeans, purified water	Coconut sap, sea salt
Processing	Fermented	Acid hydrolyzed (not fermented)	Fermented
Sodium Content	High (800-1000 mg/tbsp)	High (comparable to regular soy sauce by volume)	Low (90-270 mg/tbsp)
Gluten-Free	No (contains wheat)	Yes	Yes
Soy-Free	No	No	Yes
Flavor Profile	Deeply savory, complex, salty	Savory, less salty, slightly sweeter	Mildly savory, noticeably sweeter, less salty

Who Should Use Aminos?

Aminos are a good choice for individuals with gluten sensitivities (both types of aminos) or soy allergies (coconut aminos). Those managing sodium intake benefit from coconut aminos' lower sodium content. Aminos also fit well into specific diets like Paleo, Whole30, and clean eating. Additionally, individuals looking for a milder or sweeter flavor than traditional soy sauce may prefer aminos.

Conclusion: Making the Right Choice

Choosing between aminos and soy sauce depends on taste preferences and dietary needs. Aminos are a valuable alternative for those with restrictions, offering gluten-free options and, in the case of coconut aminos, a lower-sodium and soy-free choice. Understanding the nutritional and flavor distinctions allows for an informed decision to support your health goals.

For more information on reducing sodium in your diet, consult resources like the CDC's recommendations on sodium intake.

Frequently Asked Questions

The healthiness depends on your specific dietary needs. Coconut aminos are a better option for those needing to reduce sodium and avoid soy and gluten. Soy-based liquid aminos are gluten-free but often have similar sodium levels to regular soy sauce.

Aminos are generally milder and slightly sweeter than soy sauce. Coconut aminos have a distinct sweet, savory flavor, while soy-based liquid aminos are less salty and sweeter than traditional fermented soy sauce.

Not necessarily. While a teaspoon of Bragg's has less sodium than a tablespoon of soy sauce, they have comparable sodium by volume. Coconut aminos are a much lower-sodium alternative.

Yes, both soy-based liquid aminos and coconut aminos are gluten-free, making them safe alternatives for people with celiac disease.

No, despite being made from coconut sap, coconut aminos do not taste like coconut. The flavor is a savory, mild, and slightly sweet umami, similar to soy sauce but less intense.

You can generally substitute aminos for soy sauce at a 1:1 ratio. With coconut aminos, you may need to add a pinch of salt if more saltiness is desired, as it is milder and less salty.

No. Tamari is a type of Japanese soy sauce that is typically gluten-free, but it is still a fermented soybean product. Aminos can be either soy-based (made differently than tamari) or coconut-based, but all are gluten-free.