In This ArticleView AllIn This ArticleTamari vs. Soy SauceNutritionUses
In This ArticleView All
View All
In This Article
Tamari vs. Soy Sauce
Nutrition
Uses
With their similar dark hues and salty-umami flavor profiles, you may mistake tamari and soy sauce as the same—but these soy-based sauces have several key differences. Learn what tamari is and the differences between tamari and soy sauce, including their production process, nutrition and more. Plus, learn which one is best for a gluten-free diet.
What Is Tamari?
What Is Soy Sauce?
Soy sauce is a fermented, umami-flavored sauce made from soybeans. It originated in China. It’s made from four ingredients: water, soybeans, wheat and salt. Soy sauce has a similar production process to commercially made tamari, but the key differing ingredient is wheat. During the initial production stages, wheat and soybeans are cooked together before the koji is fermented with a saltwater brine, resulting in the moromi. After the moromi is left to age and develop, it is pressed to yield the soy sauce.
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Nutrition of Tamari vs. Soy Sauce
According to theUSDA, 1 tablespoon of tamari contains:
According to theUSDA, 1 tablespoon of soy sauce contains:
Tamari and soy sauce are both high in sodium, and whensodium is eaten in excess, it can lead to bloating, headaches and more. Luckily, most brands offer a low-sodium or reduced-sodium version, which isEatingWell’s go-to choice in our recipes. While low-sodium soy sauce has the same calorie, protein, carb and fat nutrition profile as regular soy sauce, its sodium content is 42% less, asa 1-tablespoon serving contains 511 mg.
One key nutritional difference between soy sauce and tamari is gluten. Soy sauce is made with wheat, soit’s not gluten-free—but tamari is. Since tamari is 100% soy-based, it’s suitable for those with a gluten allergy or intolerance. Some brands, likeKikkoman, sell products labeled gluten-free soy sauce, where they swap the wheat for rice. If you have a gluten allergy, be sure to read the label.
When to Use Tamari vs. Soy Sauce
Soy sauce and tamari are often used interchangeably in recipes, but there are a few differences in flavor and texture. Due to its higher concentration of soy, tamari has a richer and smoother taste. It’s also a little thicker than soy sauce, although both have an easy pourable consistency. You can swap out one for the other, though, especially if you follow a gluten-free diet.
Try tamari in recipes likeTamari-Ginger Meatball & Eggplant Casserole. Try soy sauce in recipes likeSoy Sauce EggsorSoy-Lime Roasted Tofu. However you use tamari or soy sauce, it is sure to add a delicious umami flavor to your dish.
The Bottom Line
Tamari and soy sauce are both made from fermented soybeans and add salty-umami flavor to dishes. While they can be used interchangeably in recipes, tamari is gluten-free whereas soy sauce is not. Choose the low-sodium or reduced-sodium versions of the sauces when possible to reduce your sodium intake.
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