Is Soy Sauce Keto? How to Eat It? [The Best Alternatives]

What Is Soy Sauce?

Soy sauce is a component of various international dishes, especially in Asian cuisines like Chinese and Japanese. It is made from a mixture of soybeans, wheat, salt, and water.

Let’s take a closer look at these ingredients and the basic process of making soy sauce.

• Soybeans: It’s no secret that the main ingredient of soy sauce is soybeans.
• Wheat: Wheat can be used in fermentation, but wheat-free soy sauces are also available for those who can’t tolerate gluten.
• Salt: Salt plays a significant role as a preservative in fermentation.
• Water: Water streamlines the fermentation and dilution of the soy sauce and leads to the desired consistency.

If you wonder what the fermentation process is and how soy sauce is made, here’s how:

1. Steaming: A special proportion of soybeans and wheat are cooked and mixed.
2. Inoculation: The mixture is inoculated with molds, yeasts, and lactic acid bacteria to start fermentation.
3. Fermentation: The mixture is left to ferment for several months to several years. During fermentation, the microorganisms break down the carbohydrates and proteins into amino acids and other flavorful compounds.
4. Pressing: After fermentation, the mixture is pressed to extract the liquid, which is soy sauce.

So, soy sauce includes soybeans and wheat, which contain low levels of carbohydrates, making it a generally Keto-friendly food.

Learn More: Carnivore vs Keto: Which Is Better for Weight Loss?

Is Soy Sauce Keto?

Soy sauce is generally Keto-friendly as it contains low levels of carbohydrates, but it may not be the best choice to add to your Keto dishes. If you’re on a Keto diet, you’d better consume soy sauce in moderation and consider your daily carbohydrate intake.

But what is the belief that soy sauce is full of carbs?

There are many kinds of soy sauce, each with different tastes, preparation methods, and nutrition profiles that determine whether they’re Keto-friendly.

Types of Soy Sauce

Soy sauce is a popular seasoning in East and Southeast Asian cooking. Each country offers different flavors, which are known as

• Ganjan Korean Soy Sauce,
• Shoyu Japanese Soy Sauce,
• Kecap Manis Indonesian Soy Sauce, and
• Jianyou Chinese Soy Sauce

Ganjan Korean Soy Sauce

There are four kinds of Korean soy sauce.

• Yangjio Ganjang is a mix of soybean, rice, barley, and wheat sauce that ferments for at least 6 months. It is low in salt and is the most expensive Korean soy sauce. It’s often used to season leafy vegetables for Korean side dishes like Banchan.
• Hansik Ganjang (aka Guk Ganjang or Joseon Ganjang) is the saltiest Korean soy sauce used in traditional cuisine. It's made of soybeans, water, and salt and is often used to season soups.
• Sanbunhae Ganjang is a chemically brewed soy sauce from soybeans boiled in hydrochloric acid.
• Jin Ganjang (Honhap Ganjang) is a blend of Yangjio and Sanbunhae Ganjang sauces.

You can see the nutrition profile of these sauces per 100 grams in the following table.

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Shoyu Japanese Soy Sauce

There are five main Japanese soy sauces:

• Koikuchi is the most commonly used soy sauce in Japanese cooking, made from wheat and soybeans.
• Usukuchi is saltier and less flavorful than Koikuchi and is often used in simmered dishes and broths.
• Tamari is not technically soy sauce but a liquid byproduct formed during miso-making. It’s made with fermented soybeans, contains little to no wheat, and is a great marinade for teriyakis.
• Saishikomi is used to dip sushi and sashimi. 
• Shiro Shoyu is a finishing sauce for cold dishes, such as Sashimi or Carpaccios.

The table below shows the nutritional values of 100 grams of these 5 soy sauces.

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Kecap Manis Indonesian Soy Sauce

This thick soy sauce, sweetened with palm sugar, is the key ingredient in Indonesian dishes Nasi Goreng (fried rice) and Mie Goreng (fried noodles). 100 grams of Kecap Manis contains the following nutrients.

Jianyou Chinese Soy Sauce

Light and dark soy sauces are the two main soy sauces in Chinese cooking.

• Light soy sauce is thinner and saltier than dark sauce and is often used in cooking and dipping.
• Dark soy sauce is thicker, less salty, and slightly sweeter than light sauce, and it’s also used in soups and marinades.

Dark and light soy sauces have different preparation methods. However, their nutrition profiles are similar, and they are not suitable for a strict version of the Keto Diet. However, less strict versions allow soy sauce sparingly.

Learn More: Can You Eat Sauce on a Carnivore Diet? [The Best Sauces to Eat]

Is Dark Soy Sauce Keto-Friendly?

Dark soy sauce contains wheat and sugar, which are not Keto-friendly as they contain moderate carbohydrates. You can use it in moderation, but if you’re following a strict version of the Keto Diet, you’d better not.

Dark soy sauce is a type of soy sauce that's darker in color, thicker, and sweeter than regular soy sauce.

It's commonly used in Chinese cooking to add color and flavor to dishes, particularly braises, marinades, and stir-fries.

It's made from soybeans, wheat, water, and salt and has a longer fermentation process than regular soy sauce.

Its deep color and rich flavor come from caramel, and sometimes, molasses or other sweeteners are added during the brewing process.

1 tbsp of dark soy sauce (about 16g) contains the following nutrients [1]:

• Calories: 8.5 kcal
• Fat: 0.1 g
• Carbohydrates: 0.8 g
• Fiber: 0.1 g
• Sugar: 0.1 g
• Protein: 1.3 g

Another popular type of soy sauce is light soy sauce, which has slightly fewer calories than dark soy sauce, but is its carbohydrate content good enough to be used in a Keto Diet?

Learn More: Can You Have Hot Sauce on a Carnivore Diet?

Is Light Soy Sauce Keto-Friendly?

Light soy sauce, like dark soy sauce, can be used in the Keto Diet. However, due to its carbohydrate content, it’s better to be used in moderation.

Light soy sauce, also known as "Shoyu" in Japanese cuisine, is lighter in color and flavor than dark soy sauce.

It’s commonly used as seasoning or condiment in various Asian cuisines, including Chinese, Japanese, and Korean.

Light soy sauce is made from fermented soybeans, wheat, water, and salt. Its fermentation process is shorter than that of dark soy sauce, which results in a lighter color and a saltier, more delicate flavor.

Here’s the nutritional profile of 1 tbsp (16 g) of light soy sauce [2]:

• Calories: 8.4 kcal
• Fat: 0.1 g
• Carbohydrates: 0.8 g
• Fiber: 0.1 g
• Sugar: 0.1 g
• Protein: 1.3 g

Remember that each sauce's nutrition profile depends on the ingredients and preparation method. So always check the label to make sure you can have it on the Keto Diet.

It is sometimes said that soy sauces are full of carbohydrates because they include soybeans with a high carbohydrate content. Is it true?

Is Soy Sauce Full of Carbohydrates?

Traditional soy sauce contains some carbohydrates coming from wheat. However, its carbohydrate content is low, and a small amount of soy sauce contains only a few grams of net carbs (total carbs minus fiber) per serving.

Let’s be more precise. Each serving of soy sauce contains only 8.5 calories and less than one gram (0.8g) of carbohydrates. It also contains very little sugar (0.06g) and fiber (0.1g).

However, the carbohydrate content can vary slightly among different soy sauce brands and types. Also, there are low-sodium and gluten-free soy sauce options available.

The carbohydrate content in these sauces depends on the amount of soybeans used and the preparation methods. As soybeans contain moderate carbohydrates, you should be cautious about using them in the Keto Diet.

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Learn More: Is Sour Cream Keto?

Is Soy Allowed on Keto?

100 grams of cooked soybeans contain 7.7 grams of carbohydrates, slightly more than soy sauce, which is 4.93 grams [3].

This amount of carbohydrates is at least 15% of the daily carb limit on the Keto Diet. It means that you can have soybeans on a Keto Diet, but if you eat them too frequently or in excess, you will get kicked out of the ketosis state, which can negatively impact fat melting and weight loss.

Also, some Keto dieters limit their soy intake because of the following factors:

• Anti-Nutrients
• GMO Concerns
• Digestive Sensitivity

Anti-Nutrients

Soy contains anti-nutrients like phytic acid, lectins, and protease inhibitors, which can hinder or limit the absorption of certain nutrients in the body.

GMO Concerns

Some soy products, especially those made from conventionally grown soybeans, may be genetically modified (GMO), which many Keto dieters try to avoid and choose organic variations instead.

Digestive Sensitivity

Soy can cause digestive issues, such as gas, bloating, and discomfort for sensitive individuals.

So, if you cannot avoid soy sauce altogether and want to include it in your Keto meals, you need to learn how to use it.

Learn More: Is Yogurt Keto-Friendly? What Is The Best Keto Yogurt?

How to Eat Soy Sauce on a Keto Diet?

If you're following a Keto diet, you can use soy sauce, but do so in moderation and follow the tips below.

Pay Attention to Portion Sizes

Use small quantities of soy sauce in your Keto dishes to keep your carb intake low.

Use It in Cooking

You can add soy sauce to your Keto-friendly stir-fries, marinades, and even sauces as a seasoning to increase depth and an umami flavor.

Use It to Make Dipping Sauce

Combine soy sauce with sesame oil, minced garlic, and a pinch of stevia or other Keto-friendly sweeteners to make a Keto-friendly dipping sauce for meat, seafood, or vegetables.

Make Homemade Keto Salad Dressings

Mix soy sauce with olive oil, vinegar, and Keto-friendly seasonings to make a tasty homemade Keto salad dressing.

Check Labels

Check soy sauce labels to ensure no added sugars or high-carb thickeners are included.

By following these instructions, you can have soy sauce on your Keto Diet meal plan and enjoy the following benefits.

Learn More: Can You Have Soy Sauce on the Carnivore Diet?

Soy Sauce Benefits on the Keto Diet

The fermentation, aging, and pasteurization processes produce a mixture of over 300 substances, including alcohols, sugars, amino acids like glutamic acid, and organic acids like lactic acid, which create the aroma, flavor, and color of soy sauce. The amounts of these substances depend on the base ingredients, the mold strain, and the production method (4).

Soy sauce, especially gluten-free versions, can lead to some benefits on a Ketogenic diet, as follows.

• Flavor: Soy sauce adds a rich, salty, and savory flavor to your low-carb Keto dishes.
• Low Calories: Soy sauce is low in calories, making it a suitable condiment for a low-calorie Keto diet.
• Protein: While soy sauce is not a significant source of protein, it contains small amounts of protein and can increase your overall protein intake.
• Umami Flavor: Soy sauce provides an umami flavor, the “fifth taste.”
• Versatility: Soy sauce is versatile and can be used in various Keto recipes.
• Electrolyte Balance: Soy sauce contains sodium, an essential electrolyte that must be balanced in a Keto diet, especially in the early stages of adapting to ketosis.
• Fermented Properties: Traditional soy sauce is fermented, i.e., it contains beneficial compounds that can improve gut health.

However, not all soy sauces can provide these benefits, as many brands use additives and preservatives that contain high levels of carbohydrates. You should choose trusted brands with fewer additives and carbohydrates, such as the following brands.

Learn More: What Is The Dirty Keto Diet? Food List and Free 7-Day Meal Plan

The Best Keto Soy Sauce

There are numerous brands of Keto soy sauce, but I’m about to list five of the most popular brands.

• 365 Organic Reduced Sodium Shoyu Soy Sauce: Each 17 grams contains 0.5g of net carbs, zero fats, 2g of protein, and 10 calories.
• Bragg Liquid Aminos: Per 5 ml of it includes zero net carbs and fats, 1g of protein, and 5 calories.
• SAN-J Organic Shoyu Soy Sauce: Each 18 grams contains 1g of net carbs, zero fats, 2g of protein, and 10 calories.
• Simple Truth Organic Reduced Sodium Tamari Sauce: Each  18 g serving contains 1g of net carbs, zero fats, 2g of protein, and 15 calories.
• Eden Organic Tamari Soy Sauce: Each 15 ml serving contains 1g of net carbs, zero fats, 2g of protein, and 15 calories.

Also, if you're following the strict version of the Keto Diet, you should substitute soy sauce with other options with lower carbohydrate content to make sure you don’t exceed your daily carbohydrate limit.

You can also choose from the following soy sauce alternatives, which are all Keto-friendly.

The Best Keto Soy Sauce Alternatives

• Tamari Sauce: It is a Japanese, gluten-free soy sauce alternative that contains no wheat, which means it’s naturally lower in carbohydrates.
• Coconut Aminos: This sweet and salty sauce made from coconut sap has no gluten and a flavor profile similar to soy sauce.
• Liquid Aminos: This gluten-free soy sauce alternative is made from soybeans, which brings the same umami flavor as soy sauce but with lower sodium content and similar carbs per serving as traditional soy sauce.

Learn More: What Is a Lazy Keto Diet? How to Do It? [Free 7-Day Meal Plan]

Summary

Soy sauce, with its strong flavor, can be a tasty ingredient in Keto-friendly dishes. Although it is allowed on the Keto diet, you’d better keep your consumption low to avoid excess calories.

If you like adding soy sauce flavor but want lower calorie content, you can use the gluten-free alternatives.