What’s In My Soy Sauce?🥢

A Nutrition Coach’s Take on This Pantry Staple and how to choose for your Skin & Gut

By: Stephanie Suski, MA. BCFNC

As a Functional Nutrition Coach raised in an Asian household, I’m often asked: “Is Asian food actually healthy?”

And when I mention I’m gluten-free, the next question usually follows: “Wait… soy sauce has gluten?”

These questions reveal a deeper issue: despite the abundance of health and food data, there’s still a lack of clear, actionable education about what’s really in our foods and how those ingredients impact our individual health. While Western diets are thoroughly researched, Asian diets often receive less attention, creating gaps in understanding and feelings of sacrifice. Soy sauce—a staple in many Asian kitchens—is a perfect example: not all bottles are created equal. So here’s a simple post on Soy-sauce.

By learning to read labels, understanding ingredient differences, and exploring alternatives, you can make informed choices and find what works best for you, without giving up the flavors you love. Because nourishing yourself shouldn’t mean leaving your culture behind — it should bring you closer to it. 

🍶 Soy Sauce 101: What’s Inside?

Most standard soy sauce contains:

• Fermented soybeans

• Wheat (yes, it’s not gluten-free!)

• Salt (up to 900mg sodium per tbsp)

• Plus water, and sometimes fermentation agents or enzymes

• Sometimes: preservatives, artificial coloring, or MSG

Here’s where it gets murky:
Not all bottles are created equal. Some mass-market soy sauces add:

• Caramel coloring

• Preservatives like sodium benzoate

• Even added sugars or MSG (which may affect some people)

While soy itself has some nutritional benefits, excess sodium and processed additives can trigger bloating, dehydration, and even inflammation that shows up on your skin. One tablespoon can contain up to 960mg — that’s around 40–42% of your recommended daily intake in a single dip!

So… Is Soy Sauce Healthy?

It depends on your body, your gut, and your overall lifestyle.

Soy sauce can be part of a balanced, nutrient-dense diet — and remains essential to asian food. Moderation is key. A tablespoon won’t hurt most people, but it’s worth choosing higher-quality options when you can.

Here’s the 101:

✅ The “OK” Column:

• Fermented soy may support gut health (thanks to probiotics)

• Umami flavor helps make veggies and proteins more enjoyable

• Small amounts can add depth without needing much fat or sugar

⚠️ Things to Watch:

• Sodium overload can affect blood pressure, skin hydration, and inflammation

• If you’re gluten sensitive or celiac: Wheat-based soy sauces can be irritating for gluten-sensitive folks

• If you're focused on skin or gut health: Reducing overly processed condiments can help reduce inflammation.

Soy Sauce Options & Alternatives that still taste great

If you love the flavor (same!), here are a few starter options to try.

Tamari: Made without wheat, but still rich in umami, this is a great alternative for Gluten-free eaters

Sodium: 20-40% RDA

Coconut Aminos: Soy-free, gluten-free, lower in sodium and sweeter in flavor, great for Soy- or sodium-sensitive folks or anti-inflammatory diets

Sodium: 9% to 20% RDA

Natural soy sauce: Best for Traditional lovers. Just be mindful of quantity and look for versions with no additives, sugar, or coloring

Sodium: 40-42% RDA

Shoyu: a natural, japanese style soy sauce alternative that has slightly less sodium.

Sodium: ~30% RDA

It’s Not about being extreme

Here’s the honest truth: I still use soy sauce sometimes despite being Gluten Free — because it’s difficult. By understanding, I can choose when and which version I use with intention.

👉 If you’re working on gut repair, managing breakouts, or just want to reduce inflammation, even small swaps like choosing coconut aminos or tamari can be an easy swap — without giving up what you love.

💬 Let’s Keep the Conversation Going

What soy sauce do you use at home? Have you tried tamari or coconut aminos?

🧡 I’d love to hear what’s in your kitchen — and help keep food fun, and aging enjoyable.

💬 Comment on the IG reel or DM a brand or product you’d like to learn more on  — I’d love to try it and share it!

Follow @InomeNutrition on Instagram & TikTok for more tips on how to glow with foods that feel familiar, not foreign.

At Inome, we bring transparency & culturally relevant nutrition education & coaching services for skin, gut, and whole-body health . Because health isn’t about cutting out culture — it’s about understanding what you need so you can enjoy without sacrifice.