Soy Sauce (Shoyu) – Nutritional Information & Ingredients
Soy sauce, specifically Shoyu, is a popular Japanese condiment made from fermented soybeans and wheat. This savory sauce is commonly used to enhance the flavor of various dishes, adding a rich, umami taste to everything from stir-fries to sushi. Below is an in-depth breakdown of its nutritional content, ideal for those mindful of their dietary intake.
Ingredients Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 57.0 kcal |
| Protein | 9.05 g |
| Fat | 0.3 g |
| Saturated Fats | 0.035 g |
| Carbohydrates | 5.59 g |
| Fiber | 0.7 g |
| Sugars | 0.5 g |
| Calcium | 30.0 mg |
| Iron | 1.35 mg |
| Magnesium | 69.0 mg |
| Phosphorus | 166.0 mg |
| Potassium | 352.0 mg |
| Sodium | 3598.0 mg |
| Zinc | 0.79 mg |
| Copper | 0.049 mcg |
| Manganese | 1.008 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.24 mg |
| Niacin (B3) | 1.14 mg |
| Vitamin B6 | 0.16 mg |
| Folate | 44.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.41 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Soy sauce, particularly Shoyu, contains gluten, making it unsuitable for those with gluten sensitivities or celiac disease. It is made from a combination of soybeans and wheat, which means it can trigger allergic reactions in individuals who are sensitive to these ingredients. If you’re allergic to soy or wheat, it’s important to seek out alternative soy sauces, such as tamari (which is often gluten-free).
Dietary Preferences
- Vegetarian & Vegan-Friendly: Soy sauce is typically plant-based, making it suitable for both vegetarian and vegan diets.
- Gluten-Free Options: For those avoiding gluten, tamari soy sauce is a great alternative. It’s made without wheat and can be used in place of traditional Shoyu for a similar flavor profile.
- Low-Fat & Low-Calorie: This condiment is a low-calorie and low-fat option, making it a good choice for those looking to reduce their calorie or fat intake.
Advice
When using soy sauce, particularly Shoyu, it’s important to be mindful of its high sodium content. With 3598 mg of sodium per 100g, it can contribute significantly to daily salt intake, which may not be suitable for individuals with hypertension or those on a low-sodium diet. It’s recommended to use soy sauce in moderation, particularly if you are sensitive to sodium or following specific dietary restrictions.
For a healthier option, consider using low-sodium soy sauce, which provides a similar flavor without as much salt. Additionally, using it as a seasoning in cooked dishes rather than as a condiment can help control the overall sodium content of a meal.
Conclusion
Soy sauce, specifically Shoyu, is a versatile and flavorful condiment that enhances a variety of dishes. Its nutritional profile shows that it’s a low-calorie, low-fat option that offers a good amount of protein, minerals, and B vitamins. However, due to its high sodium content, it’s important to use it sparingly. If you’re looking for a gluten-free version, tamari is an excellent alternative, providing the same rich umami flavor without the wheat. Whether you’re crafting an Asian-inspired dish or just seeking a flavorful boost for your meals, Shoyu soy sauce can be a great addition to your culinary repertoire.
