Is Soy sauce good for you?
Soy sauce is a condiment. It has about 5 g net carbs and 8 g protein per 100 g. Here's how Susta judges it — and why the answer changes with your goal.
Soy sauce: verdict by goal
The details
Blood sugar: Very little carb in the amounts you actually use — glycemically fine. The real watch-outs are sodium and (for celiac) wheat; tamari is gluten-free.
How to choose: Naturally brewed; tamari for gluten-free.
How to use it: Adobo, marinades, stir-fries.
How to store: Pantry or fridge.
Sensible portion: 1–2 tsp, daily
See how Soy sauce fits your goal
Susta judges every food for your specific health goal — free, on-device, with the cited evidence behind it.
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Susta gives general wellness information graded by evidence — not medical advice, diagnosis, or treatment, and never medication advice. Verdicts are tuned to a chosen goal and may differ for you. Talk to your clinician about your health.