Is Soy Sauce Gluten-free? We Have the Answer! - Little Helpers

TL;DR

Generally, soy sauce is not gluten-free as it is traditionally made with wheat as one of its main ingredients. However, there are gluten-free soy sauce alternatives available, such as tamari or coconut aminos, which are suitable for those following a gluten-free diet.

Quick Tips

1
Low in calories: Generally low in calories, making it a good option for flavor without adding many calories

2
Rich in antioxidants: Contains antioxidants that may help protect against cell damage

3
Source of protein: Provides small amounts of protein

# In This Article

3 sections

Quick navigation to each section of this article:

1 Benefits of Soy Sauce

Low in calories: Generally low in calories, making it a good option for flavor without adding many calories

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2 Who should avoid Soy Sauce

People with high blood pressure: Due to its high sodium content

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3 Gluten Free Alternatives

Here are five gluten-free alternatives to soy sauce:

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Benefits of Soy Sauce

Benefits of Soy Sauce
Low in calories: Generally low in calories, making it a good option for flavor without adding many calories
Rich in antioxidants: Contains antioxidants that may help protect against cell damage
Source of protein: Provides small amounts of protein
Contains essential amino acids: Offers all essential amino acids, though in small quantities
May have anti-allergenic properties: Some studies suggest it might help reduce allergic reactions
Potential digestive aid: May help stimulate digestion due to its fermented nature
Contains some minerals: Provides small amounts of iron, manganese, and magnesium
Potential probiotic benefits: Unpasteurized versions may contain beneficial bacteria
May help reduce blood pressure: Some studies suggest it might have a positive effect on blood pressure
Soy sauce is a good source of choline, an essential nutrient that supports brain function and nerve communicationRemember that while soy sauce has these potential benefits, it’s also high in sodium, so it should be consumed in moderation as part of a balanced diet.

Who should avoid Soy Sauce

Who should avoid Soy Sauce
People with high blood pressure: Due to its high sodium content
Individuals on a low-sodium diet: For health reasons or as advised by a doctor
Those with soy allergies: Soy sauce is made from soybeans and can trigger allergic reactions
People with gluten sensitivities or celiac disease: Many soy sauces contain wheat
Individuals with certain gastrointestinal conditions: Such as IBS or acid reflux, as soy sauce can be an irritant
Those taking monoamine oxidase inhibitors (MAOIs): Soy sauce contains tyramine, which can interact with these medications
Individuals with histamine intolerance: Soy sauce is high in histamines
People with gout: Due to its high purine content
Those with thyroid issues: Soy products can interfere with thyroid hormone absorption
Individuals trying to reduce their intake of processed foods: As soy sauce is a highly processed condiment
Babies and young children: Due to its high sodium content and potential allergensRemember, it’s always best to consult with a healthcare professional or registered dietitian for personalized advice regarding dietary restrictions or concerns.

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Gluten Free Alternatives

Here are five gluten-free alternatives to soy sauce:

Gluten Free Alternatives
Tamari:A Japanese sauce made from fermented soybeans, similar to soy sauce but typically without wheat. It has a rich, savory flavor and is slightly thicker than regular soy sauce.
Coconut Aminos:A sauce made from coconut sap and sea salt. It has a milder, sweeter taste compared to soy sauce and contains less sodium. It's also soy-free, making it suitable for those with soy allergies.
Liquid Aminos:A gluten-free and low-sodium alternative made from soybeans and purified water. It has a similar taste to soy sauce but is less salty and contains essential amino acids.
Bragg's Liquid Aminos:A specific brand of liquid aminos made from non-GMO soybeans and purified water. It's gluten-free, kosher, and provides a good source of amino acids with a flavor similar to soy sauce.
Worcestershire Sauce:Although traditionally containing gluten, many brands now offer gluten-free versions. It has a complex flavor profile with a mix of sweet, sour, and savory notes, making it a versatile alternative to soy sauce in many recipes.

Health Information

? Frequently Asked Questions

4 questions

1 What brand of soy sauce is gluten-free?

Several brands of soy sauce offer gluten-free options. Kikkoman, a popular soy sauce brand, produces a gluten-free variety made from water, soybeans, salt, and distilled vinegar. San-J is another well-known brand that offers gluten-free tamari soy sauce. It's important to always check the label, as not all soy sauces are gluten-free by default.

2 Is Kikkoman soy sauce gluten-free?

Kikkoman offers both gluten-containing and gluten-free soy sauce options. Their traditional soy sauce contains wheat and is not gluten-free. However, Kikkoman also produces a gluten-free soy sauce made from water, soybeans, salt, and sugar. Always check the label to ensure you're purchasing the gluten-free variety if that's what you need.

3 Is soy sauce ok for celiac?

Soy sauce typically contains wheat, which is not safe for people with celiac disease. However, there are gluten-free soy sauce alternatives available, such as tamari. These gluten-free options are made without wheat and are generally considered safe for those with celiac disease. Always check labels carefully and consult with your doctor if you're unsure about a particular product.

4 Does Worcestershire sauce have gluten?

Traditionally, Worcestershire sauce contains gluten due to the presence of malt vinegar, which is derived from barley. However, some brands now offer gluten-free versions of Worcestershire sauce. These gluten-free alternatives typically use white vinegar instead of malt vinegar. It's important for those with gluten sensitivities or celiac disease to carefully check labels or contact manufacturers to confirm if a specific brand is gluten-free.

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Our Expert

Drs. Ilse van Asperen

Orthomolecular Therapist, Nutritional Coach & Professional Editor

Drs. Ilse van Asperen is a medical doctor specialising in orthomolecular therapy and nutritional coaching. With a background in public and clinical health research and management, she focuses on addressing the root causes of health issues through diet, gut health, and stress reduction. As a professional editor for Little Helpers, she reviews all gluten-free content to ensure accuracy, safety, and scientific credibility. Read more on Drs. Ilse van Asperen's own website

Our Sources

The information on this page is based on reputable health and nutrition organisations, ensuring accuracy and reliability for anyone following a gluten-free diet. For further details, see the sources below.

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