Nutrition for Soy Sauce

Calories, Protein, Vitamins and More

image of soy sauce source

Soy Sauce Nutrition Summary

One tablespoon of soy sauce (16 grams or 0.56 oz) contains 8 calories and 1.3 grams of protein. Soy sauce consist of 71% water, 5% carbohydrates, 8% protein, and less than 1% of fat.

Soy sauce is an excellent source of a few nutrients, including potassium. It also contains significant amounts of magnesium, manganese and phosphorus.

In one tablespoon of soy sauce:

  • Calories: 8
  • Protein: 1.3 g
  • Sugar: 0.1 g
  • Dietary fiber: 0.1 g
  • Fat: 0.1 g
  • Sodium: 878.9 mg
There is no significant amounts of saturated fat or cholesterol in soy sauce.

See the Soy Sauce Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Soy sauce made from soy and wheat.

Calories in Soy Sauce

Soy sauce has 8 calories per tablespoon or 50 calories for every 100 grams. Most of its calories are from protein and carbohydrates.

56% of calories in soy sauce are from protein, 34% of calories are from carbohydrates and 10% of calories are from fat.

Calories from Carbs

A good portion, or 34% of the calories in soy sauce are from carbohydrates. The carbs in soy sauce are mostly in the form of dietary fiber and sugar (50% and 50%). 1 tablespoon of soy sauce has 1% of daily values or 0.1 grams of dietary fiber.

  • Dietary fiber: 0.1 g
  • Sugar: 0.1 g
There is no significant amounts of starch in soy sauce.

Calories from Fat

A small portion, or 10% the calories in Soy Sauce are from fat. Soy sauce is very low in total fat, with 0.1 grams per tablespoon. Most of the fat in soy sauce are healthier unsaturated fats.

Soy sauce is cholesterol free and trans-fat free.

  • Total fat: 0.1 g
  • Saturated fat: < 0.1 g
  • Monounsaturated fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholesterol or trans fat in soy sauce.

Omega-6 in Soy Sauce

Soy sauce contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.04 g

Calories Similar to Soy Sauce

Some other legume or legume products with similar calories to soy sauce by weight:

Protein in Soy Sauce

An excellent source of protein, a single tablespoon of Soy Sauce contains 3% of recommended daily values or 1.3 grams of protein. In addition, soy sauce contains significant amounts of all 9 essential amino acids.

  • Protein: 1.3 g
  • Tryptophan: 0.02 g
  • Threonine: 0.04 g
  • Isoleucine: 0.05 g
  • Leucine: 0.09 g
  • Lysine: 0.06 g
  • Methionine: 0.02 g
  • Phenylalanine: 0.06 g
  • Valine: 0.05 g
  • Histidine: 0.03 g

Protein Similar to Soy Sauce

Some other legume or legume products with similar amounts of protein to soy sauce by weight:

Vitamins and Minerals in Soy Sauce

An good source of nutrients, soy sauce contains abundant amounts of potassium. In fact, a single tablespoon of soy sauce contains 3% of recommended daily values or 69.6 milligrams of potassium.

Vitamins in soy sauce (1 tbsp):
  • Riboflavin: < 0.1 mg
  • Niacin: 0.4 mg
  • Vitamin b6: < 0.1 mg
  • Folate: 2.2 ug
Minerals in soy sauce (1 tbsp):
  • Calcium: 5.3 mg
  • Potassium: 69.6 mg
  • Iron: 0.2 mg
  • Magnesium: 11.8 mg
  • Zinc: 0.1 mg
  • Selenium: 0.1 ug
  • Phosphorus: 26.6 mg
  • Manganese: 0.2 mg
  • Choline: 2.9 mg
There is no significant amounts of copper, vitamin a, thiamin, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in soy sauce.

Similar to Soy Sauce for Potassium

Here are some other legume or legume products with similarly abundant amounts of potassium to soy sauce:

Soy Sauce Nutrition Chart

Soy Sauce:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Soy Sauce in Cooking

Soy sauce is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two tablespoons of soy sauce.

Friends and Relatives of Soy Sauce

Foods commonly cooked with soy sauce: Other similar relatives:

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