Comparison of Soy Sauces and Aminos

Even if you’re not cutting down on sodium (and most of us should be, even with low blood pressure), it makes sense to understand the difference among the liquids often called for in Asian dishes. Soy sauce and similar liquids bring a salty, earthy, fermented—yes, umami—flavor to dishes that is hard to get any other way.

How much sodium in each type of sauce?

These liquids can pack a punch of sodium, and some contain more than others. The American Heart Association recommends no more than 2,300 milligrams of sodium per day, with an ideal limit of 1,500. The average American gets closer to 3,400 milligrams a day.

Milligrams (mg) of sodium per teaspoon

  • Thai thin soy sauce: 450 mg

  • Soy sauce: 330 mg

  • Tamari: 330 mg

  • Bragg’s Liquid Aminos: 320 mg

  • Lite or “less sodium” soy sauce: 190 mg

  • Coconut aminos: 90 mg

Note that coconut aminos taste slightly sweet, so it will not likely “taste right” if you’re used to soy sauce.

Main ingredients

Six of the seven seasonings contain soybeans. The sodium comes from brine, and some of the sauces contain grains.

  • Thai thin soy sauce: Soybeans, grain, brine

  • Soy sauce: Soybeans, grain, brine

  • Tamari: Soybeans, brine

  • Bragg’s Liquid Aminos: Protein from soybeans

  • Lite or “less sodium” soy sauce: Soybeans, grain, brine

  • Coconut aminos: Coconut tree sap and sea salt

Gluten-free?

Only tamari and coconut aminos are gluten-free.

GMO?

All of the major brands of these seasonings appear to be free of genetically modified organisms.

Other health concerns?

Besides sodium content, the only other concern I could find related to a toxic compound called 3-MCPD. This compound can be the result of manufacturing processes when proteins are broken down into amino acids using a chemical process called hydrolysis. When any residual fat is exposed to these conditions, it can form toxic compounds, including 3-MCPD. These compounds are present in soy sauces and Bragg’s, but they are much more numerous in fried foods, oils, margarines, and cured meats. For more on this risk, watch this video by Dr. Michael Greger.

Plant-Based IngredientLinda TylerComment