Is soy sauce keto pleasant? What is soy sauce? How many carbs are in soy sauce? These stands out as the questions you’re asking your self about this tremendous widespread ingredient. We’ll dive into all the small print beneath!

soy sauce in a white bowl on a white background with soybeans scattered around

Is soy sauce keto pleasant?

The reply is sure. Soy sauce may be included on a keto weight-reduction plan and has about 0.7 grams of web carbs per tablespoon. Soy sauce is used the world over as a staple ingredient in lots of dishes. It can also be used as a marinade or dipping sauce and is extremely widespread even for these following strict diets like paleo or keto. Some soy sauces may be excessive carb so you should definitely learn beneath for all the small print on which sort to decide on for a low-carb weight-reduction plan.

How is soy sauce made?

Soy sauce is created by fermenting cooked soybeans with numerous types of yeasts to create sugars. This is mixed with extra starches used throughout fermentation to assist break down the soybeans additional. After the complete course of is full, salt is added which acts as a preservative – which means fewer web carbs are current because of the slight fermentation that's already full.

What is soy sauce constituted of?

Soybeans, water, wheat, and salt. This is a standard formulation for a lot of various kinds of sauces so these elements could also be added to create a fermented base with much more advanced taste profiles. You’ll see that wheat is listed, so no, soy sauce is just not gluten free and never an ingredient we use in our recipes. Fear not although! There are a couple of direct substitutions and different options in the event you comply with a gluten-free weight-reduction plan. We’ll get to these beneath!

Nutritional breakdown + carb content material in soy sauce

Many store-bought manufacturers are inclined to have round 20% sugar content material in addition to maltodextrin as one of many first few elements on the record! The very great amount of sodium can also be one thing to contemplate in the event you comply with a decrease salt weight-reduction plan.

Traditional soy sauce has about 0.7 grams of web carbs per tablespoon. That can add up in some recipes that use say a 1/4 cup or extra. Typically although, we’re not utilizing that giant of quantities and even nonetheless, these carbs get divided between the complete recipe so it’s usually negligible ultimately consequence.

Here’s the complete dietary breakdown of normal soy sauce and tamari in a single 1 tablespoon serving:

  • Calories 9
  • Total Fat 0.1 g
  • Saturated fats 0 g
  • Cholesterol 0 mg
  • Sodium 879 mg
  • Potassium 70 mg
  • Total Carbohydrate 0.8 g
  • Dietary fiber 0.1 g
  • Sugar 0.1 g
  • Protein 1.3 g
a hand holding a bottle of soy sauce in a grocery store

Types of soy sauce

candy soy sauce

Typically much less salty and has an identical style to darkish brown sugar and is barely thicker and viscous. Not utilized in keto cooking resulting from its excessive sugar content material.

darkish soy sauce

Darker and fewer candy, darkish soy sauce is extra like molasses in taste. Not solely used to taste a dish, it’s additionally used to darken the colour of sauces.

mild soy sauce

Lighter and used for basic cooking and as a thinner consistency

Gluten-free substitutions for soy sauce


Tamari is solely conventional soy sauce with the wheat eliminated. This is definitely present in most well being meals shops or any market with a big Asian part or is offered on-line. If you might be following a strict gluten-free weight-reduction plan, that is your greatest soy sauce substitute! It’s sugar-free which means it has no added sugars.

You can use this straight instead of soy sauce and you need to discover little or no distinction relying on which model you select. Typically the precise ingredient ratio is stored comparable – so we don’t run into points the place we will style one thing is lacking because the wheat is not current.

This is what we use 100% of the time in our keto recipes.

Coconut Aminos

Coconut aminos are much like soy sauce however as a substitute of being derived from soy, it's constituted of the sap of the coconut palm. This is an alternate that can also be gluten-free whereas offering a bit extra taste than tamari. Just a few drops will give your recipes some extra saltiness with a contact of sweetness due to its fermentation course of which converts a few of the pure sugars on this ingredient to amino acids present in soy sauce!

A draw back is the price. Coconut aminos are about 5 occasions dearer on common per tablespoon when in comparison with conventional soy sauce or tamari. And for a low-carb ketogenic weight-reduction plan, the additional sugar current implies that for one thing like a low-carb teriyaki recipe, you're looking at virtually 10 grams of web carbs added in the event you select this selection as a substitute of conventional soy sauce. We don’t use coconut aminos in any respect in our recipes but it surely’s one thing to remember in the event you can’t have soy.

Liquid Aminos

You might have seen Braggs liquid aminos on the market and questioned what they're. Liquid aminos are a mix of soy and water with added enzymes. We don’t use liquid aminos however they're gluten-free and tolerable for a low-carb weight-reduction plan.

Key issues to search for when selecting a soy sauce for a keto weight-reduction plan

  • whole carb content material
  • dietary fiber
  • added sugar
  • wheat within the ingredient record – bear in mind to decide on tamari if gluten-free
  • preservatives – not wanted in high-quality soy merchandise and never an ingredient we use in our recipes
  • synthetic colorings and flavors – similar because the preservatives, we at all times go for pure merchandise

To recap on “Is Soy Sauce Keto?”

Yes, you possibly can positively use soy sauce on a low-carb weight-reduction plan. We use tamari 100% of the time because it’s gluten-free and precisely like common soy sauce in style and texture. Do you have got a query about soy sauce? Drop it within the feedback beneath!

Fun reipes that use tamari

The submit Is Soy Sauce Keto? Carb Content, Substitutions, and Uses appeared first on Cast Iron Keto.