Calories in Fish Sauce: Nutrition Facts & Serving Sizes
Per 1 tbsp (18g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Fish sauce is a pungent, amber-colored liquid condiment made by fermenting fish (typically anchovies) with salt over months or years. It is a foundational ingredient in Southeast Asian cuisines including Thai, Vietnamese, and Filipino cooking. One tablespoon (18g) contains just 6 calories, making it one of the lowest-calorie flavor enhancers available. Per 100g, fish sauce has 35 calories, 5.1g of protein, 3.6g of carbs, and zero fat. The critical thing to note is its sodium content: 7,851mg per 100g, which translates to 1,413mg per tablespoon. Despite the high salt concentration, fish sauce is used in small quantities and adds deep umami flavor to meals without adding significant calories. It contains meaningful amounts of magnesium (175mg per 100g) and folate (51mcg per 100g), making it more nutritionally complex than its simple ingredient list suggests.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (18g) | 6.3 | 0.9g | 0.6g | 0g | 0g |
| 100g | 35 | 5.1g | 3.6g | 0g | 0g |
Track Fish Sauce in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 35 | 2% |
| Protein | 5.1g | 10% |
| Total Fat | 0g | |
| Total Carbohydrates | 3.6g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 3.6g | 7% |
| Sodium | 7851mg | 341% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 43mg | 3% |
| Iron | 0.8mg | 4% |
| Potassium | 288mg | 6% |
| Vitamin A | 4mcg | 0% |
| Vitamin C | 0.5mg | 1% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 0.5mcg | 21% |
| Magnesium | 175mg | 42% |
| Phosphorus | 7mg | 1% |
| Zinc | 0.2mg | 2% |
| Selenium | 9.1mcg | 17% |
| Folate | 51mcg | 13% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.3mg | 14% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Fish Sauce
Fish sauce is a fermented food, and the fermentation process produces compounds including free amino acids, peptides, and organic acids that contribute to its complex flavor profile. Fermented foods have been associated in research with supporting gut microbiome diversity, though fish sauce is consumed in small quantities rather than large therapeutic doses.
The magnesium content in fish sauce is notably high at 175mg per 100g. While a tablespoon only provides about 31mg, regular use of fish sauce in cooking can contribute to overall magnesium intake. Magnesium supports muscle relaxation, sleep quality, and over 300 enzymatic reactions in the body.
Fish sauce contains vitamin B12 at 0.5mcg per 100g and niacin at 2.3mg per 100g, both supporting energy metabolism. Folate at 51mcg per 100g is unexpectedly high and supports DNA synthesis and cell division.
From a practical standpoint, fish sauce allows you to add deep savory flavor to dishes without adding significant calories, fat, or carbohydrates. This makes it useful for making high-protein, low-calorie meals more palatable, which directly supports dietary adherence over time.
The primary concern is sodium. At 1,413mg per tablespoon, fish sauce is very high in salt. Use it as a finishing condiment in small amounts rather than a base ingredient to keep sodium in a manageable range.
Dietary Considerations
Fish sauce is gluten-free and dairy-free in its traditional form, though some commercial brands may add caramel color or other additives. It is not vegan or vegetarian as it is derived from fermented fish. Fish sauce is keto-friendly given its near-zero carb count per serving. For weight loss, the negligible calorie count makes it an excellent tool for flavoring lean proteins and vegetables without adding calories. The high sodium content (1,413mg per tablespoon) is the main consideration for anyone with hypertension or on a sodium-restricted diet. Check labels on commercial brands for added sugars or wheat-based ingredients. Fish sauce is paleo-compatible and widely used in Whole30 cooking as a salt and umami substitute.
Daily Intake (100g)
100g of fish sauce provides 2% of a 2,000-calorie diet.
Track Your Intake
See how fish sauce fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in fish sauce?
Fish sauce contains 6 calories per tablespoon (18g) and 35 calories per 100g. It is one of the lowest-calorie condiments available, making it useful for adding flavor without increasing calorie intake significantly.
Is fish sauce good for weight loss?
Fish sauce is an excellent tool for weight loss cooking. At just 6 calories per tablespoon, it adds strong umami flavor to meals without meaningfully increasing your calorie count. It helps make high-protein, low-calorie dishes more enjoyable, which supports long-term dietary adherence.
How much protein in fish sauce?
Fish sauce contains 5.1g of protein per 100g. Per tablespoon (18g), that is about 0.9g of protein. It is not a meaningful protein source but the amino acids contribute to the savory flavor profile.
How much sodium is in fish sauce?
Fish sauce is extremely high in sodium, containing 7,851mg per 100g or approximately 1,413mg per tablespoon. This is about 61% of the 2,300mg daily sodium limit in a single tablespoon. Use it in small amounts and account for it when tracking sodium intake.
Is fish sauce keto-friendly?
Yes. Fish sauce has only 0.6g of carbs per tablespoon and zero fat, making it fully compatible with keto and low-carb diets. It is commonly used in keto Asian-inspired recipes as a sodium and umami source.
How does fish sauce compare to soy sauce in calories?
Fish sauce (35 cal/100g) and soy sauce (90 cal/100g) are both very low in calories per serving. Fish sauce has fewer calories but is typically higher in sodium. Soy sauce contains gluten in its traditional form while fish sauce is naturally gluten-free.
Track Fish Sauce in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.