How Many Calories in Soy Sauce? Nutrition & Macros
One tablespoon of soy sauce (15 g) has 8 calories
Protein 1.2g · Carbs 0.7g · Fat 0.1g
Soy sauce is one of the most sodium-dense condiments in the world — a single tablespoon (15 g) delivers about 824 mg of sodium, which is 36% of the daily value. Despite its intense flavor, soy sauce is remarkably low in calories at just 53 kcal per 100 g, making it a negligible calorie source in most dishes. It is also surprisingly high in protein (8.14 g per 100 g) thanks to its fermented soy and wheat base, though you consume very little per serving. Here is everything you need to know about soy sauce calories, sodium, and macros, based on USDA data. Soy sauce is about 71% water by weight.
222 kJ · per 100g · Water: 71.15 g
Calorie Calculator: Soy Sauce
15 g Soy Sauce contains 8 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (15 g) | 8 kcal | 1.2g | 0.7g | 0.1g |
| 1 teaspoon (5 g) | 3 kcal | 0.4g | 0.2g | 0g |
| 100 grams | 53 kcal | 8.1g | 4.9g | 0.6g |
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Soy Sauce — Nutrition Facts
| Soy Sauce | per 100g |
|---|---|
| Calories | 53 kcal |
| Protein | 8.14 g |
| Fat | 0.57 g |
| Carbs | 4.93 g |
| Fiber | 0.8 g |
| Sugar | 0.4 g |
| Sodium | 5493 mg |
| Potassium | 435 mg |
| Magnesium | 74 mg |
| Phosphorus | 166 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 14 mcg |
| Manganese | 1.02 mg |
| Water | 71.15 g |
Source: USDA FoodData Central (FDC ID: 174277) · Data verified April 2026
Variations
Regular / Shoyu (default)
53 kcal per 100 g. Brewed from soy and wheat with 5493 mg sodium per 100 g. The most common variety worldwide. Contains gluten. Rich umami flavor from months of natural fermentation. One tablespoon (15 g) adds about 8 kcal and 824 mg sodium.
Low-sodium soy sauce
Approximately 50 kcal per 100 g — similar calories to regular. The key difference is sodium: about 3500 mg per 100 g (roughly 37% less than regular). One tablespoon (15 g) contains about 525 mg sodium instead of 824 mg. A good compromise if you want the flavor but need to watch sodium intake.
Tamari (gluten-free)
Approximately 60 kcal per 100 g — slightly higher calories than regular shoyu. Made primarily from soy without wheat, making it suitable for gluten-free diets (verify labels). Sodium content is similar to regular soy sauce (about 5500 mg per 100 g). Richer, deeper flavor with less sharpness. Preferred in Japanese cuisine for dipping.
Coconut aminos (substitute)
73 kcal per 100 g — about 38% more calories than regular soy sauce, mostly from higher sugar content. The major advantage is dramatically lower sodium: only about 1250 mg per 100 g (77% less than soy sauce). Made from coconut sap, it is both soy-free and gluten-free. Slightly sweeter, milder taste. Popular on keto and paleo diets as a soy sauce alternative.
Dietary Perspectives
For Weight Loss
Soy sauce is virtually calorie-free at just 53 kcal per 100 g — a tablespoon adds only 8 calories to your meal. It is an excellent tool for adding flavor without adding calories, which helps keep meals satisfying during a calorie deficit. However, the extremely high sodium content (824 mg per tablespoon) can cause temporary water retention, which may mask fat loss on the scale. This is not actual weight gain, but it can be discouraging. Stick to 1-2 tablespoons per meal and consider low-sodium varieties if you use it daily.
For Athletic Performance
Soy sauce is not a significant source of calories or macronutrients for athletes — one tablespoon provides just 8 kcal and 1.2 g of protein. However, its extremely high sodium content (824 mg per tablespoon) can be useful for endurance athletes who lose substantial sodium through sweat. Adding soy sauce to pre- or post-workout meals can help with sodium replenishment. The potassium content (435 mg per 100 g) also supports electrolyte balance. Use it strategically as a flavor and electrolyte booster, not as a nutritional staple.
For Keto
Soy sauce is very keto-friendly. Per 100 g it has only 4.93 g of carbs (4.13 g net carbs), and a typical serving of one tablespoon (15 g) contains less than 1 g of net carbs — virtually zero impact on your daily carb budget. It is an excellent way to add umami flavor to keto meals like stir-fries, marinades, and dressings without adding carbs. Be aware that the high sodium (824 mg per tablespoon) may affect water retention, which can temporarily fluctuate your weight. Coconut aminos is a lower-sodium alternative (about 1250 mg per 100 g) but has more carbs from natural sugars.
Frequently Asked Questions
How many calories are in soy sauce?
One tablespoon of soy sauce (15 g) contains about 8 calories. Per 100 g, soy sauce has 53 calories — extremely low for a condiment compared to ketchup (101 kcal) or mayonnaise (680 kcal). Because you typically use only 1-2 tablespoons, soy sauce adds virtually no calories to your meal.
How much sodium is in soy sauce?
Soy sauce is extremely high in sodium: 5493 mg per 100 g, which is 239% of the daily value. One tablespoon (15 g) contains about 824 mg of sodium — 36% of the recommended daily limit (2300 mg). Excessive sodium intake is linked to high blood pressure and cardiovascular risk. Low-sodium varieties contain about 3500 mg per 100 g, roughly 37% less.
Is soy sauce keto-friendly?
Yes, soy sauce fits well into a keto diet. Per 100 g it has only 4.93 g of carbs (4.13 g net carbs after subtracting 0.8 g fiber), and a typical tablespoon (15 g) contains less than 1 g of net carbs. The main concern on keto is sodium intake and water retention — monitor your intake if you are sensitive to sodium.
What is the difference between shoyu, tamari, and coconut aminos?
Shoyu (regular soy sauce) is brewed from soy and wheat — about 53 kcal and 5493 mg sodium per 100 g, and contains gluten. Tamari is a Japanese soy sauce made mostly or entirely from soy without wheat — similar calories but gluten-free (check labels). Coconut aminos is made from coconut sap — about 73 kcal per 100 g but only around 1250 mg sodium, making it a popular lower-sodium, soy-free, gluten-free alternative.
Is soy sauce gluten-free?
Regular soy sauce (shoyu) is NOT gluten-free — it is brewed with wheat as a key ingredient. If you need a gluten-free option, choose tamari (most tamari is wheat-free, but always verify the label) or coconut aminos, which is entirely soy-free and gluten-free. Some brands also offer certified gluten-free soy sauce.
How much soy sauce per day is safe?
There is no strict limit, but sodium is the key constraint. One tablespoon (15 g) already provides 824 mg of sodium — 36% of the 2300 mg daily recommended limit. Using 2-3 tablespoons per day would bring you close to or over the limit from soy sauce alone. Stick to 1-2 tablespoons per meal, or switch to low-sodium soy sauce (about 525 mg per tablespoon) if you use it frequently.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soy Sauce | 53 | 8.14g | 4.93g | 0.57g |
| Ketchup | 101 | 1.04g | 27.4g | 0.1g |
| Mustard (Yellow) | 60 | 3.74g | 5.83g | 3.34g |
| Honey | 304 | 0.3g | 82.4g | 0g |
| Olive Oil | 884 | 0g | 0g | 100g |
per 100g
Per 100 g, soy sauce has just 53 kcal but a staggering 5493 mg of sodium — 239% of the daily value. One tablespoon (15 g) adds only 8 kcal but delivers 824 mg of sodium, making portion awareness essential.
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