Wellness Nutrition How Bad Is Soy Sauce for You, Really? Yes, it's loaded with sodium, but the condiment could have surprising benefits. By Cynthia Sass, MPH, RD Cynthia Sass, MPH, RD Facebook Instagram Twitter Website Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. health's editorial guidelines Updated on January 23, 2020 Share Tweet Pin Email You may have doused your sushi or Chinese food with soy sauce countless times. But have you given much thought to what's in that salty, dark liquid—and if soy sauce is any good for you? Here's a quick primer on the Asian condiment. How soy sauce is made There are different ways to make soy sauce, but traditionally, it's prepared with soybeans, wheat, salt, and fermenting agents (mold or yeast). It’s then left to ferment for eight months or more; and pasteurized before it’s bottled. Quicker, cheaper methods of making soy sauce—which may be labeled as hydrolyzed soy protein—are generally more chemical-driven. They may use additives to enhance color and flavor, and some soy sauce products have been found to contain unwanted compounds, including known carcinogens. One chemical detected in those products, called 3-MCPD, has been tied to tumors, infertility, and kidney damage in animal studies. Soy sauce, like other fermented foods, also contains significant amounts of histamine, which can aggravate conditions like rosacea. Too much histamine can also trigger symptoms such as headaches, dizziness, itching, rashes, and digestive problems. If you’re sensitive or allergic to gluten, wheat, or soy, then soy sauce is totally off-limits. 24 Things You Should Never Order When You Eat Out Yes, it's as salty as it tastes While traditional soy sauce is low in calories and carbs (with less than 10 calories and 1 gram of carbs per tablespoon), it’s incredibly high in sodium. A single tablespoon contains over 900 mg, which is more than a third of the maximum recommended daily limit for healthy adults (2300 mg). If your body is sensitive to sodium, a sodium spike may trigger water retention, which can result in bloating or slight swelling around the hands and feet. You might notice indentations in you skin after you remove your socks, or that your rings or watch fit a little snugger. But soy sauce may have some health benefits The news isn’t all bad. Some research has shown that because it's fermented, soy sauce may help support the growth of beneficial bacteria in the digestive tract, including Lactobacillus bulgaricus, which may improve digestive health and immunity. Interestingly, soy sauce consumption has also been linked to helping people who suffer from seasonal allergies. If you enjoy soy sauce and can tolerate it well, stick with naturally-brewed varieties, like Kikoman’s Organic Soy Sauce. Just keep in mind that lite, reduced sodium, or less-sodium sauces can still be quite high in salt. Most still provide about 600 mg of sodium per tablespoon. How Often Is Too Often to East Sushi or Other Raw Fish? You can also try a soy sauce alternative The flavor is less intense than soy sauce, but I like Bragg’s Coconut Liquid Aminos, which is made with organic coconut blossom nectar, distilled water, organic apple cider vinegar, and sea salt. It's gluten- and soy-free, and all-natural. Plus a one tablespoon portion provides just 140 mg of sodium, or 6% of the recommended daily cap. It can be used as a one-to-one substitute in any recipe, or as a condiment. One of my favorite ways to use coconut aminos is in a simple stir-fry sauce, mixed with a little fresh-squeezed tangerine juice, fresh grated ginger root, minced garlic, and crushed red pepper. Sauté with a generous portion of veggies, and serve with a lean protein over a small scoop of brown or wild rice, topped with chopped nuts or pumpkin seeds. Dinner, done! To get more nutrition tips delivered to your inbox, sign up for the Balanced Bites newsletter Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit