Calories in Soy Sauce: Nutrition Facts & Serving Sizes
Per 0.25 cup (58g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A tablespoon of soy sauce (15g) contains about 13.5 calories with 1.2g of protein and 2.2g of carbs. Per 100g, soy sauce provides 90 calories with 8.2g of protein, 14.4g of carbs, and 0.3g of fat. The key concern with soy sauce is sodium: 2,890mg per 100g means a single tablespoon delivers about 433mg of sodium, which is roughly 19% of the daily 2,300mg limit. Despite the sodium, soy sauce is used in such small amounts that it adds minimal calories to meals. The potassium content is notable at 3,098mg per 100g (1.2g per tablespoon), which partially offsets the sodium's blood pressure effects. Soy sauce contains 8.2g of protein per 100g and 0.5mg of niacin. It is fermented from soybeans, wheat, water, and salt, giving it a deep umami flavor. For anyone tracking macros, soy sauce is essentially a calorie-free flavoring agent when used in typical amounts, but the sodium adds up quickly.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (15g) | 13.5 | 1.2g | 2.2g | 0g | 0g |
| 1 tsp (5g) | 4.4 | 0.4g | 0.7g | 0g | 0g |
| 0.25 cup (58g) | 52.2 | 4.8g | 8.4g | 0.2g | 0.2g |
| 100g | 90 | 8.2g | 14.4g | 0.3g | 0.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 90 | 5% |
| Protein | 8.2g | 16% |
| Total Fat | 0.3g | |
| Total Carbohydrates | 14.4g | 5% |
| Dietary Fiber | 0.3g | 1% |
| Sugars | 5.6g | 11% |
| Sodium | 2890mg | 126% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 11mg | 1% |
| Iron | 0.4mg | 2% |
| Potassium | 3098mg | 66% |
| Magnesium | 34mg | 8% |
| Phosphorus | 89mg | 7% |
| Zinc | 0.3mg | 3% |
| Selenium | 0.9mcg | 2% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Soy Sauce
Soy sauce is primarily a flavoring agent used in small amounts. At 13.5 calories per tablespoon, it adds virtually no caloric impact to meals while significantly enhancing flavor. The umami flavor from soy sauce increases meal satisfaction, which can actually support adherence to a diet by making healthy foods more enjoyable.
Soy sauce contains 3,098mg of potassium per 100g, which is remarkably high for a condiment. While you would not eat enough soy sauce to rely on it as a potassium source, the potassium partially counteracts the blood pressure effects of the high sodium content. The sodium-to-potassium balance is more important than sodium alone for cardiovascular health.
The fermentation process creates compounds including antioxidants and organic acids that contribute to the distinctive flavor and have been studied for antimicrobial properties. Traditionally fermented soy sauce contains small amounts of organic acids like lactic acid and acetic acid from the fermentation process.
For low-sodium diets, reduced-sodium soy sauce (typically has 40% less sodium, around 1,700mg per 100g) is a practical swap that retains most of the flavor. Coconut aminos is another lower-sodium alternative at about 700mg per 100g.
Dietary Considerations
Traditional soy sauce contains wheat and is not gluten-free (tamari soy sauce is typically gluten-free). It is vegan. Not keto-friendly due to the carb content, though the small serving size means a tablespoon adds only 2.2g of carbs. The high sodium content (433mg per tablespoon) is the primary dietary concern. For weight loss, soy sauce is essentially calorie-free per serving, making it a good flavoring choice.
Daily Intake (100g)
100g of soy sauce provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in soy sauce?
One tablespoon of soy sauce (15g) has about 13.5 calories. Per 100g, soy sauce contains 90 calories. When used as a condiment or cooking ingredient in typical amounts, soy sauce is essentially calorie-free.
Is soy sauce high in sodium?
Yes, soy sauce is very high in sodium at 2,890mg per 100g. A tablespoon contains about 433mg of sodium, which is about 19% of the 2,300mg daily limit. Reduced-sodium soy sauce has about 40% less sodium while retaining most of the flavor.
How much protein in soy sauce?
Soy sauce contains 8.2g of protein per 100g. A tablespoon provides about 1.2g of protein. While soy sauce has a respectable protein percentage by weight, typical serving sizes mean it contributes minimal protein to your daily intake.
Is soy sauce gluten-free?
Regular soy sauce is not gluten-free because it is made with wheat. Tamari is a gluten-free alternative that is made from soybeans without wheat. Always check the label if you have celiac disease or gluten sensitivity.
Is soy sauce keto-friendly?
In small amounts, soy sauce is keto-compatible. A tablespoon adds only 2.2g of carbs. Coconut aminos is a popular keto and gluten-free alternative that is lower in sodium (about 700mg per 100g) with a similar flavor.
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