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Soy Sauce Nutrition Facts: Is Soy Sauce Good for You?
Soy sauce provides protein, several minerals, and B vitamins, but it is exceptionally high in sodium. A 100-gram serving contains 5,493 mg of sodium, which is 239% of the Daily Value. While it is low in calories, fat, and sugar, its nutritional contribution depends on the portion size and how it fits into your overall diet, particularly regarding sodium intake.
Per 100 g · Soy sauce made from soy and wheat (shoyu)
What stands out in soy sauce
- Very high in sodium. A 100-gram amount of soy sauce contains 5,493 mg of sodium. This provides 239% of the recommended Daily Value, making it a very concentrated source.
- High in manganese. This condiment is high in the mineral manganese, supplying 1 mg per 100 grams, which is 44% of the Daily Value.
- Good source of several nutrients. Soy sauce is a good source of protein, magnesium, and phosphorus. It also provides good source amounts of the B vitamins riboflavin and niacin.
- Low in calories and sugar. Soy sauce has 53 calories and less than 1 gram of total sugars (0.4 g) per 100 grams. It contains no cholesterol.
What to keep in mind
- The most significant nutritional factor in soy sauce is its sodium content. A single tablespoon contains about 879 mg of sodium, a substantial amount for a condiment.
Soy Sauce nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 53 kcal | – |
| Protein | 8.1 g | 16% |
| Total fat | 0.57 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Monounsaturated fat | 0.09 g | – |
| Polyunsaturated fat | 0.26 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 4.9 g | 2% |
| Dietary fiber | 0.8 g | 3% |
| Total sugars | 0.4 g | – |
| Water | 71.2 g | – |
| Sodium | 5,493 mg | 239% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 435 mg | 9% |
| Calcium | 33 mg | 3% |
| Iron | 1.4 mg | 8% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 166 mg | 13% |
| Zinc | 0.87 mg | 8% |
| Copper | 0.04 mg | 5% |
| Manganese | 1 mg | 44% |
| Selenium | 0.5 mcg | 1% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.17 mg | 13% |
| Niacin (B3) | 2.2 mg | 14% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate (DFE) | 14 mcg | 4% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 18.3 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Soy Sauce by portion
The nutrition data for soy sauce is based on a 100-gram amount, which is about two-thirds of a cup. In smaller, more typical servings, the numbers are much lower. A single tablespoon provides 8 calories, 1.3 grams of protein, and 0.8 grams of carbohydrates. An individual packet of soy sauce contains 5 calories, 0.7 grams of protein, and 0.4 grams of carbohydrates, with almost no fat, fiber, or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tbsp | 16 g | 8 | 1.3 g | 0.8 g | 0.1 g | 0.1 g |
| 1 tsp | 5.3 g | 3 | 0.4 g | 0.3 g | 0 g | 0 g |
| 1 cup | 255 g | 135 | 20.7 g | 12.5 g | 2 g | 1.5 g |
| 1 individual packet | 8.9 g | 5 | 0.7 g | 0.4 g | 0.1 g | 0.1 g |
How soy sauce compares with other condiments, snacks and spices
Among other condiments and spices, soy sauce has the highest sodium content. It also ranks relatively high for protein and magnesium. Its 53 calories per 100 grams are comparable to yellow mustard, which has 60 calories, but higher than salsa (29 calories) or sauerkraut (19 calories). With 8.1 grams of protein per 100 grams, it supplies more protein than these other common condiments. Soy sauce falls in the middle of its group for calories, fat, and carbohydrates.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Soy Sauce | 53 | 8.1 g | 4.9 g | 0.8 g | 0.57 g |
| Yellow Mustard | 60 | 3.7 g | 5.8 g | 4 g | 3.3 g |
| Salsa | 29 | 1.5 g | 6.6 g | 1.9 g | 0.17 g |
| Apple Cider Vinegar | 21 | 0 g | 0.93 g | 0 g | 0 g |
| Sauerkraut | 19 | 0.91 g | 4.3 g | 2.9 g | 0.14 g |
Quick answers
How many calories are in a tablespoon of soy sauce?
A tablespoon (16 grams) of soy sauce made from soy and wheat contains 8 calories. A smaller serving, like one individual packet, has 5 calories.
Is soy sauce high in sugar?
No, soy sauce contains very little sugar. A 100-gram serving has only 0.4 grams of total sugars. A tablespoon contains just 0.1 grams, and an individual packet has effectively zero.
How much protein is in soy sauce?
Soy sauce provides 1.3 grams of protein per tablespoon. A 100-gram serving contains 8.1 grams of protein, which is 16% of the Daily Value.
When to talk to a doctor or dietitian
- Soy Sauce contains soy, one of the major food allergens in the US. If you have a known or suspected soy allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 435 mg of potassium per 100 g, soy sauce is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- With 5,493 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how soy sauce fits your situation.
Last updated October 21, 2026