Soy Sauce Health Benefits and Nutrition Facts

Nutritional summary

Soy sauce is a significant source of dietary sodium, and institutional guidance emphasizes that reducing its intake is a key strategy for managing overall sodium levels .
While soy protein is well-established to lower LDL-cholesterol (the "bad" cholesterol) by approximately 4% to 6%, soy sauce contains very little protein compared to other soy foods like tofu or soy milk .
The fermentation and processing involved in making soy sauce significantly reduce the levels of isoflavones (plant compounds that can mimic estrogen) compared to whole soybeans .
Early research suggests that modest reductions in the sodium content of soy sauce can be achieved during manufacturing without being detectable by consumers, maintaining both shelf life and flavor .

Interesting fact

Traditional soy sauce is brewed using a specific mold called Aspergillus oryzae, which was designated as the 'National Fungus' of Japan due to its essential role in making soy sauce, miso, and sake.

Standout nutrients

EPIC

SOURCE

Chloride

EPIC

SOURCE

Sodium

ACE

SOURCE

Magnesium

GREAT

SOURCE

Potassium

kcal per 100g

Protein7.04g

Fat0.38g

Carbs4.04g

Fiber0.46g

Sugar3.86g

Fat breakdown

Polyunsat0.15g

Monounsat0.05g

Saturated0.04g

Seasonality

Not available

Diet

VeganVegetarianPescatarianDairy Free

Sustainability

Lighter footprint

Soy production has land-use concerns, but the high flavor yield per gram of ingredient results in a low per-serving impact.

Confidencemedium

Storage

Refrigerate After Opening

6–12 months

Refrigeration preserves the delicate flavor and prevents oxidation.

Cool Dark Place

1–2 years

Unopened bottles are highly shelf-stable.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

2 contributing source foods

Claim citations

Reformulation of soy sauce to reduce sodium content and assessment of manufacturer readiness, consumer acceptance, and shelf life - PMC

[3]pmc.ncbi.nlm.nih.gov

Soy and Health Update: Evaluation of the Clinical and ... - PMC

[7]pmc.ncbi.nlm.nih.gov

WHAT IS THE RELATIONSHIP BETWEEN DIETARY PATTERNS CONSUMED AND ALL-CAUSE MORTALITY? - Dietary Patterns and All-Cause Mortality: A Systematic Review - NCBI Bookshelf

[10]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Traditional and Domestic Cooking Dramatically Reduce Estrogenic Isoflavones in Soy Foods - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

67.3

Version

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