7 Healthy, Low-Calorie Soy Sauces

Written by 8 Minute FItness in Nutrition

If you are looking to lose a little bit of weight, it’s best you choose a soy sauce that’s not only healthy, but low in calories.

Whether you like to eat stir fry, dumplings, or orange chicken, a little bit of soy sauce will go a long way.

Soy sauce low in calories is going to be far better for your weight loss efforts than if you went for something that’s high in calories.

The difference is whether the difference in taste is worth it to you.

The next time you find yourself needing dipping sauce for your sushi, make sure you go with the soy sauce with the lowest number of calories per serving.

Check out this curated list below for the best options.

Healthy, Low-Calorie Soy Sauces

1. Servivita Soy Sauce

The first soy sauce with the least number of calories is Servivita Soy Sauce. This zero-calorie soy sauce is one you must try at least once. Not only does this soy sauce have no calories, but it also contains zero sugar, and is very low in sodium. This guilt-free soy sauce might become a pantry staple as the flavor is even more delightful than the nutritional information. Use this soy sauce for any Asian-inspired dish for an elevated experience.

Information per tablespoon

Calories: 0cal              Sodium: 175g              Sugar: 0g        Carbs:<1g

2. Mrs. Taste Shoyu

Next on this list of the healthiest, low-calorie soy sauces is Mrs. Taste Shoyu. Mrs. Taste Shoyu is in close competition with Servivita Soy Sauce and there are a lot of people that say this soy sauce has a better flavor than that of its rival. Mrs. Taste Shoyu is packed with all the things that you want from a nutritional chart — zero calories, zero sugar, keto, paleo, and healthy, low-calorie! This soy sauce is perfect for dipping sushi or tempura vegetables into it, so you get the full flavor of the sauce without guilt.

Information per tablespoon

Calories: 0cal             Sodium: 180mg           Sugar: 0g        Carbs:0g

3. San J Tamari Lite

Next on the list is San J Tamari Lite. While this does have more calories in it compared to some, the ingredients for this soy sauce are all things you know and can pronounce. Water, soybeans, salt, and alcohol are the main ingredients used in this soy sauce and you don’t need to look up any long words that don’t make any sense. This clean and healthy soy sauce can be used for stir-fry or as a meat marinade to amplify the flavor of the meat AND it’s gluten-free.

Information per tablespoon

Calories: 10cal                         Sodium: 490mg           Sugar: 0g                     Carbs:<1g

4. Yamasa

Another great option is Yamasa soy sauce. Still very low in calories, this Yamasa soy sauce is delightful since it still has a rich, authentic flavor to it. You shouldn’t have to give up taste in the process of making healthier choices. Yamasa is used by chefs everywhere, so you know this soy sauce is high quality! Next time you are having dumplings, try using this as your dipping sauce — you won’t be disappointed.

Information per tablespoon

Calories: 10cal                         Sodium: 490mg                       Sugar: 0g        Carbs: 1g

Soy sauce is rich in antioxidants, isoflavones, protein, and even a small amount of fiber

Did You Know??

5. Kikkoman Less Sodium

Don’t forget to try Kikkoman Less Sodium soy sauce. Kikkoman’s original soy sauce is packed with delicious flavor but the sodium content in it is something to be slightly concerned over. Thankfully, Kikkoman came out with their classic recipe of soy sauce with a healthier, healthy, low-calorie alternative. This way you get the classic soy sauce you love to pour on rice, without worrying about the sodium content.

Information per tablespoon

Calories:10cal             Sodium: 575mg                       Sugar:0g                     Carbs:1g

6. Best of Thailand Lite

Another soy sauce with a low number of calories per serving is Best of Thailand Lite. This soy sauce is not only delicious but it’s a healthy soy sauce option if you are wanting lower sodium. This soy sauce is wonderful for Kosher diets but is not gluten-free as it does contain wheat and sugar. The recipe is slightly more watered down so this would be a perfect addition to any vegetable recipes that you have that don’t require a thick coat of sauce.

Information per tablespoon

Calories:13cal             Sodium: 270mg           Sugar: 2g        Carbs:3g

7. Bragg Liquid Aminos

Last on this list of the healthiest, low-calorie soy sauces is Bragg Liquid Aminos. Liquid Aminos is a delicious soy sauce substitute that makes you feel like you are still consuming regular soy sauce while getting all of the benefits of a sauce packed with amino acids. Still having that distinct umami flavor that soy sauce has to offer, this is the perfect way to elevate any stir fry or noodle-based dish!

Information per tablespoon

Calories: 0cal              Sodium: 320mg           Sugar: 0g        Carbs:0g

Summary: Best Healthy, Low-Calorie Soy Sauces

Whether you need a delicious soy sauce for dipping or cooking with, make sure you grab one of the healthiest, low-calorie options from the list above. Soy sauce is a fantastic flavor enhancer and will go great with stir fry or sushi. Choose something that’s not only tasty but will be good to your body, especially if you use it often.

In summary, a list of the healthiest, low-calorie soy sauces includes:

  • Servivita Soy Sauce
  • Mrs. Taste Shoyu
  • San J Tamari Lite
  • Yamasa
  • Kikkoman Less Sodium
  • Best of Thailand Lite
  • Bragg Liquid Aminos

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