How many calories are in one tablespoon of soy sauce?

Soy sauce has 8 calories per tablespoon or 50 calories for every 100 grams. Most of its calories are from protein and carbohydrates.

How much protein is in one tablespoon of soy sauce?

An excellent source of protein, a single tablespoon of Soy Sauce contains 3% of recommended daily values or 1.3 grams of protein. However, the protein in soy sauce is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in soy sauce?

Soy sauce is an excellent source of a few nutrients, including potassium. It also contains significant amounts of magnesium.

What's similar to soy sauce in cooking?

Miso are similar to, or commonly paired with soy sauce in cooking and recipes.

Food with Nutrition Similar to Soy Sauce

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Summary
Similar nuts
Similar plants
Similar baked
Similar sweets

Soy Sauce source

Similar to Soy Sauce

A common and nutrient dense legume, soy sauce is an excellent source of potassium. It is also a good source of protein. It also has significant amounts of riboflavin. One tablespoon of soy sauce contains about 8 calories.

Hemp seeds, peanut flour and quinoa are similar to soy sauce nutritionally. Other similar foods include oats, lima beans and granola.

We compared the key nutrients in soy sauce (protein and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Hemp Seeds, Peanut Flour, Quinoa, Brown Rice, Oats, Granola, Wheat Germ, Pine Nut, Walnut, Soy Flour, Hazelnut, Wild Rice, White Beans, Pecan, Peanuts

plants and vegetables: Lima Beans, Nutmeg

baked goods: Whole Wheat Bread

sweets: Cocoa Powder, Bittersweet Chocolate

The details of the top 20 foods most nutritionally similar to soy sauce are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to soy sauce. Hemp seeds, peanut flour, quinoa, brown rice and oats are all high in protein and or potassium.

Hemp Seeds

Similarity: > 90%

More nutritionally dense than soy sauce, hemp seeds are also high in protein and potassium. Also, hemp seeds contains more dietary fiber, Vitamin E and calcium than soy sauce.

For 100 grams of soy sauce and hemp seeds:

Soy Sauce (6 tbsps)		Hemp Seeds (10 tbsps)
8.1	protein (G)	32
435	potassium (MG)	1200

However, soy sauce does contain more pantothenic acid than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	553
0.8	dietary fiber (G)	4
0.4	sugar (G)	1.5
0.07	saturated fat (G)	4.6
0	Vitamin C (MG)	0.5
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.8
33	calcium (MG)	70
1.5	iron (MG)	8
0.03	thiamin (MG)	1.3
0.17	riboflavin (MG)	0.29
2.2	niacin (MG)	9.2
0.3	pantothenic acid (MG)	0
0.15	Vitamin B6 (MG)	0.6
14	folate (UG)	110

0.929 | 0.929 | 9.61 Complete Comparison:
Hemp Seeds vs. Soy Sauce

Peanut Flour

Similarity: > 90%

More nutritionally dense than soy sauce, peanut flour is also high in protein and potassium. Also, peanut flour contains more dietary fiber, calcium and iron than soy sauce.

For 100 grams of soy sauce and peanut flour:

Soy Sauce (6 tbsps)		Peanut Flour (1.75 cup)
8.1	protein (G)	52
435	potassium (MG)	1290

However, soy sauce

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	327
0.8	dietary fiber (G)	16
0.4	sugar (G)	8.2
0.07	saturated fat (G)	0.06
0	Vitamin E (MG)	0.05
33	calcium (MG)	140
1.5	iron (MG)	2.1
0.03	thiamin (MG)	0.7
0.17	riboflavin (MG)	0.48
2.2	niacin (MG)	27
0.3	pantothenic acid (MG)	2.7
0.15	Vitamin B6 (MG)	0.5
14	folate (UG)	248

0.926 | 0.926 | 10.16 Complete Comparison:
Peanut Flour vs. Soy Sauce

Quinoa

Similarity: > 90%

Quinoa contains nutrients similar to soy sauce, but in smaller amounts overall. Also, quinoa contains more dietary fiber, Vitamin E and thiamin than soy sauce.

For 100 grams of soy sauce and quinoa:

Soy Sauce (6 tbsps)		Quinoa (1/2 cup)
8.1	protein (G)	4.4
435	potassium (MG)	172

However, soy sauce does contain more protein, calcium, potassium, niacin and pantothenic acid than quinoa by weight.

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	120
0.8	dietary fiber (G)	2.8
0.4	sugar (G)	0.87
0.07	saturated fat (G)	0.23
0	Vitamin E (MG)	0.63
33	calcium (MG)	17
1.5	iron (MG)	1.5
0.03	thiamin (MG)	0.11
0.17	riboflavin (MG)	0.11
2.2	niacin (MG)	0.41
0.3	pantothenic acid (MG)	0
0.15	Vitamin B6 (MG)	0.12
14	folate (UG)	42

0.912 | 0.912 | 1.98 Complete Comparison:
Quinoa vs. Soy Sauce

Brown Rice

Similarity: > 90%

Brown rice contains nutrients similar to soy sauce, but in smaller amounts overall. Also, brown rice contains more dietary fiber and thiamin than soy sauce.

For 100 grams of soy sauce and brown rice:

Soy Sauce (6 tbsps)		Brown Rice (1/2 cup)
8.1	protein (G)	2.7
435	potassium (MG)	86

However, soy sauce does contain more protein, calcium, iron, potassium and riboflavin than brown rice by weight.

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	123
0.8	dietary fiber (G)	1.6
0.4	sugar (G)	0.24
0.07	saturated fat (G)	0.26
0	Vitamin E (MG)	0.17
33	calcium (MG)	3
1.5	iron (MG)	0.56
0.03	thiamin (MG)	0.18
0.17	riboflavin (MG)	0.07
2.2	niacin (MG)	2.6
0.3	pantothenic acid (MG)	0.38
0.15	Vitamin B6 (MG)	0.12
14	folate (UG)	9

0.906 | 0.906 | 1.99 Complete Comparison:
Brown Rice vs. Soy Sauce

Oats

Similarity: > 90%

More nutritionally dense than soy sauce, oats are also high in protein and potassium. Also, oats contains more dietary fiber, calcium and iron than soy sauce.

For 100 grams of soy sauce and oats:

Soy Sauce (6 tbsps)		Oats (5/8 cup)
8.1	protein (G)	17
435	potassium (MG)	429

However, soy sauce does contain more niacin than oats by weight.

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	389
0.8	dietary fiber (G)	11
0.4	sugar (G)	0
0.07	saturated fat (G)	1.2
33	calcium (MG)	54
1.5	iron (MG)	4.7
0.03	thiamin (MG)	0.76
0.17	riboflavin (MG)	0.14
2.2	niacin (MG)	0.96
0.3	pantothenic acid (MG)	1.3
0.15	Vitamin B6 (MG)	0.12
14	folate (UG)	56

0.896 | 0.896 | 6.04 Complete Comparison:
Oats vs. Soy Sauce

Granola

Similarity: 88%

More nutritionally dense than soy sauce, granola is also high in protein and potassium. Also, granola contains more dietary fiber and Vitamin C than soy sauce.

For 100 grams of soy sauce and granola:

Soy Sauce (6 tbsps)		Granola (7/8 cup)
8.1	protein (G)	14
435	potassium (MG)	539

However, soy sauce

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	489
0.8	dietary fiber (G)	8.9
0.4	sugar (G)	20
0.07	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0	Vitamin E (MG)	11
33	calcium (MG)	76
1.5	iron (MG)	4
0.03	thiamin (MG)	0.55
0.17	riboflavin (MG)	0.35
2.2	niacin (MG)	2.7
0.3	pantothenic acid (MG)	0.75
0.15	Vitamin B6 (MG)	0.37
14	folate (UG)	84

0.88 | 0.88 | 7.62 Complete Comparison:
Granola vs. Soy Sauce

Wheat Germ

Similarity: 86%

More nutritionally dense than soy sauce, wheat germ is also high in protein and potassium. Also, wheat germ contains more dietary fiber, iron and thiamin than soy sauce.

For 100 grams of soy sauce and wheat germ:

Soy Sauce (6 tbsps)		Wheat Germ (7/8 cup)
8.1	protein (G)	23
435	potassium (MG)	892

However, soy sauce

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	360
0.8	dietary fiber (G)	13
0.4	sugar (G)	0
0.07	saturated fat (G)	1.7
33	calcium (MG)	39
1.5	iron (MG)	6.3
0.03	thiamin (MG)	1.9
0.17	riboflavin (MG)	0.5
2.2	niacin (MG)	6.8
0.3	pantothenic acid (MG)	2.3
0.15	Vitamin B6 (MG)	1.3
14	folate (UG)	281

0.863 | 0.863 | 11.17 Complete Comparison:
Wheat Germ vs. Soy Sauce

Pine Nut

Similarity: 86%

More nutritionally dense than soy sauce, pine nut is also high in protein and potassium. Also, pine nut contains more dietary fiber, Vitamin C and Vitamin E than soy sauce.

For 100 grams of soy sauce and pine nut:

Soy Sauce (6 tbsps)		Pine Nut (3/4 cup)
8.1	protein (G)	14
435	potassium (MG)	597

However, soy sauce does contain more calcium than pine nut by weight.

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	673
0.8	dietary fiber (G)	3.7
0.4	sugar (G)	3.6
0.07	saturated fat (G)	4.9
0	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
0	Vitamin E (MG)	9.3
33	calcium (MG)	16
1.5	iron (MG)	5.5
0.03	thiamin (MG)	0.36
0.17	riboflavin (MG)	0.23
2.2	niacin (MG)	4.4
0.3	pantothenic acid (MG)	0.31
0.15	Vitamin B6 (MG)	0.09
14	folate (UG)	34

0.857 | 0.857 | 8.15 Complete Comparison:
Pine Nut vs. Soy Sauce

Walnut

Similarity: 85%

More nutritionally dense than soy sauce, walnut is also high in protein and potassium. Also, walnut contains more dietary fiber, Vitamin C and Vitamin E than soy sauce.

For 100 grams of soy sauce and walnut:

Soy Sauce (6 tbsps)		Walnut (7/8 cup)
8.1	protein (G)	15
435	potassium (MG)	441

However, soy sauce does contain more niacin than walnut by weight.

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	654
0.8	dietary fiber (G)	6.7
0.4	sugar (G)	2.6
0.07	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.7
33	calcium (MG)	98
1.5	iron (MG)	2.9
0.03	thiamin (MG)	0.34
0.17	riboflavin (MG)	0.15
2.2	niacin (MG)	1.1
0.3	pantothenic acid (MG)	0.57
0.15	Vitamin B6 (MG)	0.54
14	folate (UG)	98

0.849 | 0.849 | 6.28 Complete Comparison:
Walnut vs. Soy Sauce

Soy Flour

Similarity: 84%

More nutritionally dense than soy sauce, soy flour is also high in protein and potassium. Also, soy flour contains more dietary fiber and Vitamin E than soy sauce.

For 100 grams of soy sauce and soy flour:

Soy Sauce (6 tbsps)		Soy Flour (1.25 cup)
8.1	protein (G)	50
435	potassium (MG)	2090

However, soy sauce

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	372
0.8	dietary fiber (G)	16
0.4	sugar (G)	9.3
0.07	saturated fat (G)	1.3
0	Vitamin A (UG)	2
0	Vitamin E (MG)	0.55
33	calcium (MG)	285
1.5	iron (MG)	8.2
0.03	thiamin (MG)	1.1
0.17	riboflavin (MG)	0.28
2.2	niacin (MG)	3
0.3	pantothenic acid (MG)	1.6
0.15	Vitamin B6 (MG)	1.1
14	folate (UG)	289

0.841 | 0.841 | 11.51 Complete Comparison:
Soy Flour vs. Soy Sauce

Hazelnut

Similarity: 84%

More nutritionally dense than soy sauce, hazelnut is also high in protein and potassium. Also, hazelnut contains more dietary fiber and Vitamin C than soy sauce.

For 100 grams of soy sauce and hazelnut:

Soy Sauce (6 tbsps)		Hazelnut (3.5 ounces)
8.1	protein (G)	15
435	potassium (MG)	755

However, soy sauce

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	646
0.8	dietary fiber (G)	9.4
0.4	sugar (G)	4.9
0.07	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0	Vitamin E (MG)	15
33	calcium (MG)	123
1.5	iron (MG)	4.4
0.03	thiamin (MG)	0.34
0.17	riboflavin (MG)	0.12
2.2	niacin (MG)	2.1
0.3	pantothenic acid (MG)	0.92
0.15	Vitamin B6 (MG)	0.62
14	folate (UG)	88

0.835 | 0.835 | 7.63 Complete Comparison:
Hazelnut vs. Soy Sauce

Wild Rice

Similarity: 83%

Wild rice contains nutrients similar to soy sauce, but in smaller amounts overall. Also, wild rice contains more dietary fiber than soy sauce.

For 100 grams of soy sauce and wild rice:

Soy Sauce (6 tbsps)		Wild Rice (5/8 cup)
8.1	protein (G)	4
435	potassium (MG)	101

However, soy sauce does contain more protein, calcium, iron, potassium and riboflavin than wild rice by weight.

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	101
0.8	dietary fiber (G)	1.8
0.4	sugar (G)	0.73
0.07	saturated fat (G)	0.05
0	Vitamin E (MG)	0.24
33	calcium (MG)	3
1.5	iron (MG)	0.6
0.03	thiamin (MG)	0.05
0.17	riboflavin (MG)	0.09
2.2	niacin (MG)	1.3
0.3	pantothenic acid (MG)	0.15
0.15	Vitamin B6 (MG)	0.14
14	folate (UG)	26

0.829 | 0.829 | 1.37 Complete Comparison:
Wild Rice vs. Soy Sauce

White Beans

Similarity: 81%

White beans are also high in potassium and contains some of the same nutrients. Moreover, white beans contains more dietary fiber, Vitamin E, calcium and iron than soy sauce.

For 100 grams of soy sauce and white beans:

Soy Sauce (6 tbsps)		White Beans (3/8 cup)
8.1	protein (G)	7.3
435	potassium (MG)	454

However, soy sauce does contain more riboflavin, niacin and Vitamin B6 than white beans by weight.

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	114
0.8	dietary fiber (G)	4.8
0.4	sugar (G)	0.29
0.07	saturated fat (G)	0.07
0	Vitamin E (MG)	0.79
33	calcium (MG)	73
1.5	iron (MG)	3
0.03	thiamin (MG)	0.1
0.17	riboflavin (MG)	0.04
2.2	niacin (MG)	0.11
0.3	pantothenic acid (MG)	0.19
0.15	Vitamin B6 (MG)	0.08
14	folate (UG)	65

0.814 | 0.814 | 2.14 Complete Comparison:
White Beans vs. Soy Sauce

Pecan

Similarity: 81%

More nutritionally dense than soy sauce, pecan is also high in protein and potassium. Also, pecan contains more dietary fiber, Vitamin C and Vitamin E than soy sauce.

For 100 grams of soy sauce and pecan:

Soy Sauce (6 tbsps)		Pecan (7/8 cup)
8.1	protein (G)	9.2
435	potassium (MG)	410

However, soy sauce does contain more niacin than pecan by weight.

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	691
0.8	dietary fiber (G)	9.6
0.4	sugar (G)	4
0.07	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
0	Vitamin E (MG)	1.4
33	calcium (MG)	70
1.5	iron (MG)	2.5
0.03	thiamin (MG)	0.66
0.17	riboflavin (MG)	0.13
2.2	niacin (MG)	1.2
0.3	pantothenic acid (MG)	0.86
0.15	Vitamin B6 (MG)	0.21
14	folate (UG)	22

0.811 | 0.811 | 6.12 Complete Comparison:
Pecan vs. Soy Sauce

Peanuts

Similarity: 81%

More nutritionally dense than soy sauce, peanuts are also high in protein and potassium. Also, peanuts contains more dietary fiber and Vitamin E than soy sauce.

For 100 grams of soy sauce and peanuts:

Soy Sauce (6 tbsps)		Peanuts (5/8 cup)
8.1	protein (G)	24
435	potassium (MG)	634

However, soy sauce

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	587
0.8	dietary fiber (G)	8.4
0.4	sugar (G)	4.9
0.07	saturated fat (G)	7.7
0	trans fat (G)	0.03
0	Vitamin E (MG)	4.9
33	calcium (MG)	58
1.5	iron (MG)	1.6
0.03	thiamin (MG)	0.15
0.17	riboflavin (MG)	0.2
2.2	niacin (MG)	14
0.3	pantothenic acid (MG)	1
0.15	Vitamin B6 (MG)	0.47
14	folate (UG)	97

0.809 | 0.809 | 7.45 Complete Comparison:
Peanuts vs. Soy Sauce

plants and vegetables

Lima Beans

Similarity: 88%

Lima beans are also high in potassium and contains some of the same nutrients. Moreover, lima beans contains more dietary fiber, Vitamin C, Vitamin A and iron than soy sauce.

For 100 grams of soy sauce and lima beans:

Soy Sauce (6 tbsps)		Lima Beans (5/8 cup)
8.1	protein (G)	6.8
435	potassium (MG)	467

However, soy sauce

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	113
0.8	dietary fiber (G)	4.9
0.4	sugar (G)	1.5
0.07	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0	Vitamin E (MG)	0.32
33	calcium (MG)	34
1.5	iron (MG)	3.1
0.03	thiamin (MG)	0.22
0.17	riboflavin (MG)	0.1
2.2	niacin (MG)	1.5
0.3	pantothenic acid (MG)	0.25
0.15	Vitamin B6 (MG)	0.2
14	folate (UG)	34

0.881 | 0.881 | 3.18 Complete Comparison:
Lima Beans vs. Soy Sauce

Nutmeg

Similarity: 81%

More nutritionally dense than soy sauce, nutmeg is also high in potassium and contains some of the same nutrients. Also, nutmeg contains more dietary fiber, Vitamin C and calcium than soy sauce.

For 100 grams of soy sauce and nutmeg:

Soy Sauce (6 tbsps)		Nutmeg (45 tsps)
8.1	protein (G)	5.8
435	potassium (MG)	350

However, soy sauce does contain more protein, riboflavin, niacin and pantothenic acid than nutmeg by weight.

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	525
0.8	dietary fiber (G)	21
0.4	sugar (G)	3
0.07	saturated fat (G)	26
0	Vitamin C (MG)	3
0	Vitamin A (UG)	5
33	calcium (MG)	184
1.5	iron (MG)	3
0.03	thiamin (MG)	0.35
0.17	riboflavin (MG)	0.06
2.2	niacin (MG)	1.3
0.3	pantothenic acid (MG)	0
0.15	Vitamin B6 (MG)	0.16
14	folate (UG)	76

0.813 | 0.813 | 5.49 Complete Comparison:
Nutmeg vs. Soy Sauce

baked goods

Whole Wheat Bread

Similarity: 86%

More nutritionally dense than soy sauce, whole wheat bread is also high in protein and potassium. Also, whole wheat bread contains more dietary fiber, Vitamin E and calcium than soy sauce.

For 100 grams of soy sauce and whole wheat bread:

Soy Sauce (6 tbsps)		Whole Wheat Bread (3.5 ounces)
8.1	protein (G)	13
435	potassium (MG)	230

However, soy sauce

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	265
0.8	dietary fiber (G)	7.4
0.4	sugar (G)	6.4
0.07	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
0	Vitamin E (MG)	0.37
33	calcium (MG)	103
1.5	iron (MG)	2.5
0.03	thiamin (MG)	0.28
0.17	riboflavin (MG)	0.13
2.2	niacin (MG)	4
0.3	pantothenic acid (MG)	0.34
0.15	Vitamin B6 (MG)	0.26
14	folate (UG)	75

0.858 | 0.858 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Soy Sauce

sweets

Cocoa Powder

Similarity: 86%

More nutritionally dense than soy sauce, cocoa powder is also high in protein and potassium. Also, cocoa powder contains more dietary fiber, calcium and iron than soy sauce.

For 100 grams of soy sauce and cocoa powder:

Soy Sauce (6 tbsps)		Cocoa Powder (19 tbsps)
8.1	protein (G)	20
435	potassium (MG)	1524

However, soy sauce

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	228
0.8	dietary fiber (G)	37
0.4	sugar (G)	1.8
0.07	saturated fat (G)	8.1
0	Vitamin E (MG)	0.1
33	calcium (MG)	128
1.5	iron (MG)	14
0.03	thiamin (MG)	0.08
0.17	riboflavin (MG)	0.24
2.2	niacin (MG)	2.2
0.3	pantothenic acid (MG)	0.25
0.15	Vitamin B6 (MG)	0.12
14	folate (UG)	32

0.856 | 0.856 | 8.33 Complete Comparison:
Cocoa Powder vs. Soy Sauce

Bittersweet Chocolate

Similarity: 84%

More nutritionally dense than soy sauce, bittersweet chocolate is also high in protein and potassium. Also, bittersweet chocolate contains more dietary fiber, Vitamin E and calcium than soy sauce.

For 100 grams of soy sauce and bittersweet chocolate:

Soy Sauce (6 tbsps)		Bittersweet Chocolate (3.5 ounces)
8.1	protein (G)	14
435	potassium (MG)	830

However, soy sauce does contain more niacin and Vitamin B6 than bittersweet chocolate by weight.

Here is a comparison of the rest of nutrients:

53	calories (KCAL)	642
0.8	dietary fiber (G)	17
0.4	sugar (G)	0.91
0.07	saturated fat (G)	32
0	Vitamin E (MG)	0.4
33	calcium (MG)	101
1.5	iron (MG)	17
0.03	thiamin (MG)	0.15
0.17	riboflavin (MG)	0.1
2.2	niacin (MG)	1.4
0.3	pantothenic acid (MG)	0.17
0.15	Vitamin B6 (MG)	0.03
14	folate (UG)	28

0.842 | 0.842 | 7.93 Complete Comparison:
Bittersweet Chocolate vs. Soy Sauce

Other Nutritional Substitutes

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