Know what’s on your plate
Soy sauce
Calories & nutrition facts
made from hydrolyzed vegetable protein
Nutrition facts
Per 100 g% DV- Calories 60 kcal —
- Protein 7 g 14%
- Carbohydrate 7.3 g 3%
- Fat 0.5 g 1%
- Saturated fat 0 g 0%
- Fibre 0.5 g 2%
- Sugars 1.3 g —
- Sodium 6820 mg 297%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.04 mg 4%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 2.8 mg 18%
- Pantothenic acid (B5) 0.27 mg 5%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 13 µg 3%
- Vitamin B12 0 µg 0%
- Choline 27.5 mg 5%
Minerals
- Calcium 17 mg 1%
- Iron 0.33 mg 2%
- Magnesium 29 mg 7%
- Phosphorus 94 mg 8%
- Potassium 447 mg 10%
- Zinc 0.23 mg 2%
- Copper 0.04 mg 5%
- Manganese 0.1 mg 4%
- Selenium 0.8 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 60 | 7 g | 7.3 g | 0.5 g |
| 1 × tbsp | 18 g | 11 | 1.3 g | 1.3 g | 0.1 g |
| 1 × tsp | 6 g | 4 | 0.4 g | 0.4 g | 0 g |
| 1 × cup | 58 g | 35 | 4.1 g | 4.3 g | 0.3 g |
| 2 × tbsp | 36 g | 22 | 2.5 g | 2.6 g | 0.2 g |
| ½ × tbsp | 9 g | 5 | 0.6 g | 0.7 g | 0 g |
| 3 × tbsp | 54 g | 32 | 3.8 g | 4 g | 0.3 g |
| 4 × tbsp | 72 g | 43 | 5 g | 5.3 g | 0.4 g |
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Questions about Soy sauce
How much soy sauce should you add to a stir-fry?
Start with a teaspoon for two portions, toss it through near the end, then taste before adding more. A tablespoon contains 1228 mg sodium, so it can season a dish quickly.
When should you add soy sauce while cooking?
For a stir-fry, pour it around the hot edge of the pan near the end so it sizzles briefly and coats the ingredients. Add it earlier to marinades, but keep an eye on the saltiness as the liquid reduces.
What is the difference between light and dark soy sauce?
Light soy sauce is thinner and saltier, so it is mainly used to season dishes. Dark soy sauce is thicker, less sharp and often slightly sweet; a small splash gives noodles, braises and fried rice a deeper colour.
Does soy sauce need to be refrigerated after opening?
Keep it tightly closed in a cool, dark cupboard; refrigeration helps preserve its flavour for longer, especially if you use it slowly. Always use a clean spoon or pour directly from the bottle rather than dipping food into it.
What dishes go well with soy sauce?
Use it in stir-fried noodles, fried rice, marinades for tofu or meat, and dipping sauces for dumplings. It also works with ginger, garlic, spring onions, sesame oil and a little vinegar.
Can you use tamari instead of soy sauce?
Yes: tamari is a good swap in marinades, dipping sauces and stir-fries, though its flavour is often fuller and less sharp. It is not automatically gluten-free, so check the ingredients if gluten matters to you.
How is soy sauce made?
Traditional soy sauce is made by fermenting soya beans with roasted wheat, salt and water, then pressing and filtering the mixture. Some faster-made versions use a different process, so the flavour and ingredients can differ.
Can people with a soya allergy eat soy sauce?
No: soy sauce is made from soya beans and can contain their proteins. Some varieties also contain wheat, so it may not be suitable for people with a wheat allergy or coeliac disease.
Source: USDA FoodData Central 174279 · per 100 g · carbohydrate per EU label, fibre excluded
