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The Best Soy Sauce Carbs Benefits

by Amna Munir

Soy sauce carbs come in several varieties with different production processes as well as ingredients. Soy sauce is mostly made in two ways. Traditionally as well as chemically. Mold, yeast, as well as bacteria use to ferment soybeans and wheat in water and salt to create traditional soy sauce.

Along with this, it has aged over weeks, months, and occasionally years. Soy sauce can be chemically created in 8 to 12 hours, which is a considerably quicker process, by degrading soybeans in a strong acid solution as well as high heat.


Types of Soy Sauce

The amounts of soybeans, wheat, salt, as well as additional components, such as sugar, used to make each type of soy sauce also differ. The contents may impact the carbohydrate level as well as whether soy sauce is keto-friendly, in addition to flavor, texture, as well as scent.

Because it contains little to no added sugar, the soy sauce that frequently uses in North America and is referred to as light soy sauce is typically quite low in carbohydrates. However, some soy sauce kinds, such as sweet soy sauce, are not keto-friendly since they include a large quantity of sugar.

Here are the breakdowns of popular soy sauce varieties as well as their normal carbohydrate amounts, though the exact amount varies depending on the brand:

Dark Soy Sauce

Dark soy sauce has a flavor more similar to molasses since it is darker as well as less sweet. Along with this, it is employed not only to flavor food but also to make sauces darker in color.

Light Soy Sauce

Lighter as well as thinner in consistency as well as you can use it for everyday cooking.

Keto Soy Sauce Carbs

Soy and wheat are two items that you normally avoid when following the ketogenic diet. Soy is not the best meal in general. Regular soy consumption on a ketogenic diet, as well as any other diet for that matter, is not advised, especially if you have significant levels of inflammation, endocrine disruption, as well as hormonal abnormalities.

Soy sauce has extremely few carbohydrates per serving, nevertheless. Along with this, little soy sauces now and then probably won’t hinder your development as well as harm your well-being.

However, if you are eating sushi as well as feel like giving the sashimi a short dip in the sauce, go ahead as well as just do it. Maintain perspective as well as concentrate on keto-friendly items for the remainder of the meal.

Along with this, eating chicken wing skin does not give you any carbs. Which is the recommended choice when referring to chicken wings. The total carbohydrate, sugar, fiber, and estimated net non-fiber carbs for different types and serving sizes of chicken wings are given.

How to Make Keto Soy Sauce Recipe

Making your own keto soy sauce substitute at home is straightforward if you follow the directions in this quick and easy recipe. Your sugar-free, soy-free, Asian-inspired keto soy sauce will take about 20 minutes to prepare from beginning to end.

Start by placing all the ingredients in a saucepan, excluding the salt, as well as heating it to a simmer. Maintaining this will cause the liquid to reduce by a third after around 15 minutes. Use salt to season.

Transfer to a container with a tight-fitting lid, like a bottle or jar. For up to a week, keep it in the fridge. Shake vigorously before use. After chilling, the sauce can begin to gel. This is because bone broth’s gelatin tightens up when it cools.

Along with this, in such a case, reheat your homemade soy sauce by bringing it to room temperature before serving, stirring thoroughly to reunite the flavors. Add it to your favorite keto dishes or serve it in a bowl for dipping. The cabbage noodles in this recipe for healthful soy sauce are delicious.

Along with this, dietary keto fiber is a form of non-digestible carbohydrate that is found in diets. Even though fiber on the keto diet is well known. Additionally, it improves bowel movements by giving stool bulk, which helps general health.

Homemade Soy Sauce Carbs Recipe

This low-carb keto soy sauce substitute is flavorful with vinegar, ginger, as well as garlic so you can still eat soy sauce on a keto diet or any diet without suffering any soy-related side effects. This dish is free of sugar, soy, as well as wheat, which are all allergens.

Prep TimeCook TimeTotal TimeServings Calories
5 minutes15 minutes20 minutes164


  • 1/16 teaspoon of salt
  • 1.5 cups of bone broth
  • 1/8 teaspoon of ginger powder
  • 1/16 teaspoon of garlic powder
  • 1/16 teaspoon of onion powder
  • 2 teaspoons of raw apple cider vinegar
  • 2 teaspoons of Sugar-free maple syrup as well as another liquid keto sweetener


  • Salt is not required
  • Combine all ingredients in a pan as well as heat to a simmer
  • Maintaining this will cause the liquid to reduce by a third after around 15 minutes
  • Use salt to season
  • Transfer to a container with a tight-fitting lid, like a bottle or jar
  • For up to a week, keep it in the fridge. Shake vigorously before use

You might notice that it gels after being chilled because this is made with bone broth. Before serving, let the homemade soy sauce come to room temperature as well as give it a good swirl to bring the flavors back together.

Sodium Source

Soy sauce carbs have 910 mg of salt per tablespoon. Basic biological processes, such as controlling blood pressure but also nerve transmission, depend on dietary sodium. Consuming 2,300 milligrams or more of sodium per day, which is beyond the recommended limit, is unhealthy.

Salt Substitute

When salt was a costly commodity back then, soy sauce served as a replacement. Along with this, it tastes similar to salt but has less sodium in it. Only a small amount of soy sauce can achieve the same taste as well as texture as table salt because of its robust flavor.

Along with this, it can therefore aid in limiting your salt consumption. Additionally, replacing table salt with naturally brewed soy sauce did not affect how intense as well as enjoyable the food’s flavor was.

Amount of antioxidants

When used in moderation, soy sauce has health benefits due to its high antioxidant potency. This hypothesis to cause by the presence of dark pigments like melanoidins that contain carbohydrates. Shoyu flavones as well as a natural antioxidant, are provided by soy sauce.

These organic antioxidants guard your body against the harm that free radicals can do. Inflammation can lessen by the antioxidants in soy sauce. The disorder is known as lipid peroxidation, in which free radicals damage lipids, as well as also lessen by dark soy sauce.

Digestion is Enhanced by Soy Sauce

Consuming soy sauce, or Shoyu, in moderation, can promote healthy digestion by helping the stomach tract break down food properly. However, by increasing the release of gastric juice, soy sauce also helps with digestion. Because it is fermented, fermented soy sauce supports the development of healthy bacteria in the digestive tract.

Soy Sauce Carbs Potential Health Risks


Several people have allergies to soy. Wheezing, a runny nose, abdominal pain, skin redness, and swelling in various body areas are a few of its symptoms. Severe soy sauce allergies, which not cause by soy or wheat allergies, are rare. Additionally, those who are sensitive to gluten should be aware that regular soy sauce contains a sizable amount of gluten.

There are soy sauces without wheat if you have a wheat allergy. For instance, soy sauce labeled tamari either has less wheat or none at all. Therefore, choosing soy sauce that is certified organic can reduce the chance of sensitivities from unintentional pollutants like pesticides.

Rich in Sodium Content

Traditional soy sauce has few calories as well as carbohydrates, but it is very heavy in sodium. One tablespoon of soy sauce contains more than one-third of the daily salt allowance for healthy adults. Before using soy sauce in a daily diet, anyone at risk of excessive sodium intake or on a salt-restricted diet should speak with a doctor.

Bloating or edema results from water retention brought on by an increase in sodium from consuming too much soy sauce. Consuming soy sauce may cause hypertension due to its high salt content. The sodium intake for some individuals with high blood pressure does not exceed 1500 mg.



Asian food frequently includes soy sauce carbs as a condiment. The nutritional information on it indicates that it is not a healthy relish. Soy sauce carbs cannot be said to have any health benefits because you can only eat so little of it at a time. Along with this, it is still preferable to simply add salt to some foods, though.

Although they contain a lot of sodium, several healthy substitutes are available, like liquid amino, tamari, and Worcestershire sauce. You should also look for traditional soy sauces that are additive-free and free of artificial flavors or colors. With so many low-carb alternatives available, you don’t have to exclude all soy sauces from your diet when following a ketogenic one.

For instance, several kinds only include 1 gram or less of carbohydrates per tablespoon 15 ml. However, some kinds could have a substantial amount of added sugar-derived carbohydrates. For instance, sweet soy sauces may have as many as 15 grams of carbohydrates per tablespoon 15 ml, which is too much for a ketogenic diet.

Check the nutrition label on your soy sauce to find out how many carbohydrates include to avoid bringing yourself out of ketosis. However, to ensure you don’t go over your daily carbohydrate allowance, watch your portion proportions.

Is soy sauce carb-free?

The answer is yes, but just barely. Conventional soy sauce has 0.7 grams of net carbohydrates per 1 tablespoon serving. Because soy sauce is already naturally low in carbohydrates, you don’t need to hunt for a specific low-carb variety.

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