Soy sauce - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Soy sauce

Soy sauce consists of 0% fat, 9% protein, 8% carbs, 0% fiber and 66% water. Soy sauce has 70 calories per 100g, that is 41% lower than other foods in Sauces and seasonings. In total 0% of the calories in Soy sauce are from fat, 51% from protein and 46% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Low in carbs Only 0.8g carbs in a serving of 10g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in iron Covers 0.0% of Iron RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
On this page you will find information on:

Can you eat Soy sauce for a low carb diet?

With 0.8g of carbs and a Glycemic Load of 0 in a portion of 10g, Soy sauce can be consumed for a ketogenic or low-carb diet. Soy sauce contains moderate amounts of Fructose, is Gluten free and has no Lactose.

Soy sauce: nutrition facts & data

Nutrition facts
per 100g 		Soy sauce
avg Sauces and seasonings[1]
Calories (kcal) 70.0 172.7
Fat (g) 0.0 12.8
Protein (g) 9.0 4.7
Carbohydrates (g) 8.0 8.8
Mono- & Di-Saccharides (g) 8.0 8.8
Polysaccharides (g) 0.0 8.8
Fibers (g) 0.0 0.8
Sodium (mg) 5,700.0 3,114.1
Water (g) 66.0 63.7
[1] average of Sauces and seasonings

Breakdown in percent (%) of total calories

An average portion size (10g) of Soy sauce contains:

  • 7.0 Calories
  • 0.0g of Fat
  • 0.9g of Protein
  • and 0.8g of Carbs
  • 570.0mg of sodium - 0.4% of the RDA for sodium.
  • 4.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.0mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.3mg of Iron - 0.0% of the RDA for Iron.
  • 36.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Soy sauce you get

  • 1.13 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Sauces and seasonings have on average 0.53g of proteins per 1 gram of carbs.
  • 0.00 grams of fat (total average 0.66g, other foods in Sauces and seasonings 1.45g)
  • 0.00 grams of fibers (total average 0.13g, other foods in Sauces and seasonings 0.09g)

Nutrient distribution per gram

What vitamins are in Soy sauce?

Vitamins
per 100g 		Soy sauce
avg[1]
Vitamin C (mg) 0.0 4.3
Vitamin E (mg) 0.0 2.9
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.2 0.1
Vitamin B9 / Folate (μg) 10.0 7.7
Vitamin B12 (μg) 0.0 0.1
Retinol (μg) 0.0 42.6
beta-Carotene (μg) 0.0
[1] average of Sauces and seasonings

Is Soy sauce rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (10g) for Soy sauce of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Soy sauce

Minerals
per 100g 		Soy sauce
avg[1]
Magnesium (mg) 45.0 27.3
Zinc (mg) 0.2 0.4
Sodium (mg) 5,700.0 3,114.1
Calcium (mg) 20.0 72.3
Iron (mg) 2.7 1.6
Potassium (mg) 360.0 219.1
Phosphorus (mg) 210.0 126.4
[1] average of Sauces and seasonings

Is Soy sauce high in minerals?

info

Again, for every mineral contained in Soy sauce we looked at the portion size (10g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Soy sauce

8.0% of Soy sauce are carbs, per serving of 10g that makes 0.8g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Soy sauce
avg[1]
Monosaccharides (g) 8.0 6.0
Polysaccharides (g) 0.0 2.7
Total carbs (g) 8.0 8.8
[1] average of Sauces and seasonings

How high are the Glycemic Index and the Glycemic Load for Soy sauce?

The Glycemic Index of Soy sauce is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Soy sauce

  • is Gluten free
  • has no Lactose
  • moderate amounts of Fructose

Fatty acids and cholesterol in Soy sauce

Of the 0.0g total fat per 100g in Soy sauce, 0.0g are saturated fatty acids (SFA), 0.0g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.