Soy Sauce Calories & Nutrition Facts
Fermented seasoning extremely high in sodium, use low-sodium varieties for regular use.
Quick answer
How many calories are in Soy Sauce?
Soy Sauce has 53 calories per 100ml. A 1 tsp (5ml) has about 3 calories. It is a low-calorie food, with most calories coming from protein.
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Recipe total
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Source review
Soy Sauce Source Review: Tablespoon Calories, Sodium, and Low-Sodium Swaps
Reviewed May 21, 2026. This page treats soy sauce as a sodium-focused condiment where teaspoons and tablespoons matter more than a large 100ml reference.
- Calorique lists soy sauce at 53 calories and 5,493mg sodium per 100ml reference amount.
- A 1 tablespoon serving is low in calories but can still contribute substantial sodium, especially when a recipe uses multiple tablespoons.
- Low-sodium soy sauce, tamari, coconut aminos, dark soy sauce, and sweet soy sauce are different products and should be checked by label.
- Because soy sauce can contain wheat, gluten-free users should look for certified gluten-free tamari or a verified gluten-free label.
Practical Portion Guide for Soy Sauce
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 tsp (5ml) | 3 kcal | 0.4g | 0.2g | 0.2g | 0.0g |
| 1 tbsp (15ml) | 8 kcal | 1.2g | 0.7g | 0.6g | 0.0g |
| 2 tbsp marinade (30ml) | 16 kcal | 2.4g | 1.5g | 1.2g | 0.0g |
| 100ml reference | 53 kcal | 8.1g | 4.9g | 4.1g | 0.1g |
Calories are low, but sodium is the tracking issue. A tablespoon can move sodium more than calories, and restaurant dishes may use several tablespoons.
% Daily Value: 1 tsp (5ml) vs 100ml
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100ml | % DV | 1 tsp (5ml) | % DV |
|---|---|---|---|---|
| Protein | 8.1g | 16% | 0.4g | 1% |
| Dietary fiber | 0.8g | 3% | 0g | 0% |
| Total carbohydrate | 4.9g | 2% | 0.2g | 0% |
| Total fat | 0.1g | 0% | 0g | 0% |
| Sodium | 5493mg | 239% | 275mg | 12% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100ml)
Diet Suitability
Glycemic Index: 20 (Low)
How Soy Sauce Fits Into a Diet
Soy sauce is best treated as a high-sodium flavoring for stir-fries, marinades, rice bowls, noodles, tofu, fish, chicken, and vegetables.
Use soy sauce with high-volume vegetables, lean proteins, rice, noodles, tofu, or broth, and account for oil, sugar, cornstarch, and sesame seeds separately.
Regular, low-sodium, tamari, coconut aminos, dark soy sauce, sweet soy sauce, and restaurant sauces differ sharply in sodium, sugar, wheat content, and serving size.
Plan Around Soy Sauce
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Keto Diet Guide
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Calorie Calculator
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Compare Soy Sauce With Similar Condiments
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Soy Sauce | 53 kcal | 8.1g | 4.9g | 0.1g | 0.8g |
| Olive Oil (Extra Virgin) | 884 kcal | 0g | 0g | 100g | 0g |
| Honey | 304 kcal | 0.3g | 82g | 0g | 0.2g |
| Ketchup (Tomato) | 101 kcal | 1.7g | 25g | 0.1g | 0.3g |
| Mayonnaise | 680 kcal | 0.9g | 0.6g | 75g | 0g |
| Yellow Mustard | 66 kcal | 3.7g | 5.8g | 3.3g | 3.2g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100ml)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100ml. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Soy Sauce: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Soy Sauce high in protein?
Soy Sauce has 8.1g protein per 100ml, which is 16% of the 50g FDA Daily Value. 1 tsp (5ml) supplies about 0.4g, or 1% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Soy Sauce?
Soy Sauce contains 53 calories per 100ml serving. Using general 4-4-9 calorie factors, that is roughly 32 calories from protein, 20 calories from carbohydrates, and 1 calories from fat; these estimates may not add up exactly to the listed total.
Is Soy Sauce good for weight loss?
Yes, Soy Sauce is excellent for weight loss with only 53 calories per 100ml. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Soy Sauce?
Soy Sauce contains 8.1g of protein per 100ml. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Soy Sauce?
Track Soy Sauce by milliliters when precision matters. A practical starting point is 1 tsp (5ml), which is about 3 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Soy Sauce keto-friendly?
Yes, Soy Sauce is keto-friendly with only 4.9g of carbohydrates per 100ml. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Soy Sauce good for diabetics?
Soy Sauce may fit a diabetes meal plan with a listed glycemic index of 20, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Soy Sauce?
Calorique's food profile lists vitamins B3, B6, B2 and minerals including Iron, Manganese, Phosphorus, Potassium for Soy Sauce. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Soy Sauce?
Calorique standardizes Soy Sauce nutrition values per 100ml using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Olive Oil (Extra Virgin)
884 cal · 0g protein per 100g
Honey
304 cal · 0.3g protein per 100g
Ketchup (Tomato)
101 cal · 1.7g protein per 100g
Mayonnaise
680 cal · 0.9g protein per 100g
Yellow Mustard
66 cal · 3.7g protein per 100g
Hot Sauce (Tabasco Style)
21 cal · 1g protein per 100ml
Salsa (Tomato, Fresh)
36 cal · 1.7g protein per 100g
Tahini (Sesame Paste)
595 cal · 17g protein per 100g