Tamari Soy Sauce: Nutritional Benefits, Uses, and Dietary Information
Soy Sauce (Tamari)
Description:
Tamari is a type of soy sauce that is made from soybeans and is often considered a more flavorful and smoother alternative to regular soy sauce. It has a rich umami profile and is commonly used in Asian cuisine, particularly in dishes that require a savory, salty enhancement. Tamari typically contains little to no wheat, making it a suitable option for individuals with gluten sensitivities.
Nutritional Information (per 100g):
| Nutrient | Value |
|---|---|
| Energy | 60 kcal |
| Protein | 10.51 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.011 g |
| Carbohydrates | 5.57 g |
| Fiber | 0.8 g |
| Sugars | 1.7 g |
| Calcium | 20 mg |
| Iron | 2.38 mg |
| Magnesium | 40 mg |
| Phosphorus | 130 mg |
| Potassium | 212 mg |
| Sodium | 5586 mg |
| Zinc | 0.43 mg |
| Copper | 0.135 mcg |
| Manganese | 0.499 mg |
| Selenium | 0.8 mcg |
| Vitamin C | 0 mg |
| Thiamine (Vitamin B1) | 0.059 mg |
| Riboflavin (Vitamin B2) | 0.152 mg |
| Niacin (Vitamin B3) | 3.951 mg |
| Vitamin B6 | 0.2 mg |
| Folate (Vitamin B9) | 18 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Tamari typically contains soybeans, which are a common allergen. Depending on the brand, some tamari sauces may also contain trace amounts of wheat or other gluten-based ingredients, although many are labeled gluten-free.
Dietary Preferences:
Tamari is suitable for a variety of dietary preferences and can be incorporated into vegan, vegetarian, and gluten-free diets. It is also low in fat and sugar, making it a healthier choice compared to many other sauces.
Advice:
Due to its high sodium content, tamari should be used in moderation, particularly by those on low-sodium diets. It can add depth of flavor to stir-fries, marinades, soups, and dressings. The rich, savory taste of tamari pairs exceptionally well with tofu, vegetables, and rice dishes. If you are sensitive to sodium, opt for low-sodium tamari variants available in most stores.
Conclusion:
Tamari is a versatile and nutrient-packed sauce that can enhance the flavor of many dishes. With its higher protein content and rich mineral profile, it is an excellent addition to a balanced, flavorful diet. However, always check the label to ensure it fits your dietary needs, especially for those who need to manage sodium intake.
