Hey home cooks! Are you on the lookout for a soy sauce without all the salt that’s also gluten-free? Well as a food writer, I’ve got the inside scoop on finding tasty low sodium soy sauces you can enjoy even with food sensitivities. Get ready to discover some great options!
Going gluten-free but don’t want to lose that salty, savory soy sauce flavor? Or maybe you’re cutting back on sodium but still love that hint of soy? Good news – you can now find soy sauces with less salt that are 100% gluten-free! Tamari is a natural choice, along with reduced sodium soy sauce brands.
Just check labels since some tamari contains wheat. You can also make your own lower sodium soy sauce easily at home. With a little cleverness in the kitchen, you can create dishes with that mouthwatering umami taste without upping your sodium intake or risking gluten.
What is low sodium soy sauce gluten free?
Low sodium soy sauce (1) gluten-free offers a healthier alternative for those seeking to reduce their sodium intake and avoid gluten. It allows individuals to enjoy the rich umami flavor of soy sauce while accommodating dietary restrictions. With low sodium soy sauce gluten-free, you can create delicious and satisfying meals without compromising on taste or health.
Top Brands for Gluten-Free, Low Sodium Soy Sauces
Searching for a soy sauce without all the salt that’s also gluten-free? Here are some top brands making tasty low sodium, gluten-free types of soy sauce:
- San-J – This brand’s organic tamari contains about 40% less sodium than regular soy sauce and is certified gluten-free. Their reduced sodium tamari has even less.
- Kikkoman – For a classic brand, Kikkoman’s less sodium soy sauce cuts salt by about 40% and has gluten-free versions. Look for the green-capped bottle.
- Wan Ja Shan – Their organic tamari is naturally fermented and lower in sodium. It’s certified gluten-free by the Gluten-Free Certification Organization.
- Joyce Chen – Joyce Chen offers a gluten-free soy sauce that’s brewed for less sodium. It’s about 40% lower salt than typical soy sauce products.
- Tamari Taste – This brand uses organic soybeans to make a wheat-free tamari with a rich flavor and reduced sodium levels compared to regular soy sauce.
- Eden Organics – Eden’s organic tamari is made via natural fermentation with no additives. It’s a gluten-free soy sauce substitute with a pleasant aroma.
So check the label, compare sodium counts, and taste test to find the ideal gluten-free, low salt soy sauce for adding that savory umami flavor to your dishes!
Tamari vs Regular Soy Sauce: Comparing Sodium and Gluten
What’s the difference between tamari and regular soy sauce (2) when it comes to sodium and gluten? Here’s the breakdown:
- Sodium – Tamari tends to be lower in sodium than regular soy sauce, but it varies. Some tamaris have about 10% less salt, while reduced sodium tamari can be 40% less.
- Gluten – Regular soy sauce contains wheat and is not gluten-free. Tamari is traditionally made without wheat so it is gluten-free, but always check labels.
- Taste – The flavor of tamari is richer, sweeter and more complex than regular soy sauce due to differences in the fermentation process.
- Ingredients – Tamari is made purely from soybeans while regular soy sauce uses a blend of soy and wheat. Some brands add caramel color and MSG.
- Usage – Tamari works well in stir-fries, sauces and dressings. Regular soy sauce is ideal for marinades, dipping sauces and any dish that needs all-purpose soy flavor.
So tamari wins for being naturally gluten-free while offering reduced sodium. But check labels for gluten-free certification and exact sodium levels, since tamari can vary across brands.
Sodium Content in Popular Gluten-Free Soy Sauces
If you’re watching your sodium intake, how much salt is in different gluten-free soy sauce brands? Here’s a sodium content comparison per tablespoon:
- Kikkoman Less Sodium – 290mg
- San-J Organic Reduced Sodium Tamari – 230mg
- Wan Ja Shan Low Sodium Tamari – 370mg
- Tamari Taste Original – 270mg
- Eden Organics Tamari – 270mg
- La Choy Lite Soy Sauce – 300mg
- Lee Kum Kee Premium Soy Sauce – 890mg
- Soy Vay Veri Veri Teriyaki – 760mg
As you can see, reduced sodium tamari like San-J tends to be lowest in sodium. But even regular tamaris and lighter soy sauces have far less salt than premium, regular soy sauces.
Checking the milligrams of sodium per serving on labels lets you compare and choose a gluten-free soy sauce that aligns with your dietary needs. Moderation is key when using any soy sauce!
Tips for Cooking and Baking with Low Sodium Soy Sauce
Using reduced sodium soy sauces in your recipes? Here are some tips for success:
- Add acid like lime juice or vinegar to boost flavor since lower sodium means less saltiness.
- Combine with umami-rich ingredients like mushrooms, tomato paste, or miso to intensify savory taste.
- Use low sodium soy sauce in marinades, dressings and dipping sauces where it can soak into ingredients.
- For cooking, start with less soy sauce, taste, and gradually increase to avoid over-salting with reduced sodium varieties.
- In baked goods, substitute no more than half the salt content with low sodium soy sauce for moisture and flavor.
- For glazing meat or vegetables, combine 2 parts sugar with 1 part low sodium soy sauce for caramelization.
With a bit of experimenting, you can craft delicious recipes using reduced sodium soy sauce for a flavor boost without excess salt! Play with proportions and complementary ingredients until you find your perfect balance.
Making Your Own Reduced Sodium Soy Sauce at Home
Want to control the salt content in your soy sauce? It’s surprisingly easy to make your own lower sodium soy sauce at home!
- Start with a gluten-free, no-additive tamari or shoyu soy sauce. Check that no caramel color, MSG or preservatives were added.
- For less salt, blend 3 parts tamari or shoyu with 1 part water. For even less sodium, do a 2:1 ratio.
- Add umami flavor boosters like dried mushrooms, tomato paste, garlic or onion. Simmer for 15-20 minutes.
- To cut bitterness, stir in a bit of honey, molasses or maple syrup. Taste and adjust sweetness as desired.
- For thickness, simmer longer to reduce or thicken with a bit of cornstarch slurry if needed.
- Cool completely then transfer to an airtight jar and refrigerate for up to 2 months.
Making your own reduced sodium soy sauce lets you personalize the flavor and sodium level. Experiment with ingredients to craft your perfect custom blend!
Gluten-Free Substitutes for Soy Sauce with Less Salt
Looking to cut back on sodium but want an alternative to soy sauce when eating gluten-free? These substitutes add similar flavor without all the salt:
- Coconut aminos – Made from coconut tree sap, it provides a salty-sweet flavor minus the soy.
- Bragg Liquid Aminos – This wheat-free sauce made from soybeans contains 50% less sodium than soy sauce.
- Worcestershire Sauce – Many brands make gluten-free Worcestershire sauces with far less sodium than soy sauce.
- Fish Sauce – This umami-rich sauce is made from fermented fish. Reduced-sodium options work well as a soy sauce substitute.
- Beef or Mushroom Broth – Use reduced-sodium broths and boost flavor with extra garlic, onion, ginger or sesame oil.
- Tomato Paste – Adds rich, savory notes. Blend with seasonings like basil, oregano or smoked paprika.
With a little creativity, you can find alternatives that let you enjoy your favorite Asian dishes without excess salt or gluten! Soy sauce gives great flavor, but moderation is key.
Is Low Sodium Soy Sauce Healthier for You?
Lower sodium soy sauces seem like a healthier option, but are they really better for you? There are pros and cons to consider with reduced sodium soy sauce.
On the plus side, limiting sodium intake can help lower blood pressure, reducing your risk for stroke and heart disease. For those sensitive to salt, low sodium varieties allow enjoyment of soy sauce flavor without spiking blood pressure levels. Older adults and those with diabetes or kidney issues may benefit from reduced sodium intake as well.
However, soy sauce does provide some nutrients despite its high salt content. Regular soy sauce contains antioxidants along with protein, vitamin B3, potassium, and magnesium. Lower sodium versions like tamari and “lite” soy sauces would contain fewer of those nutrients. But you can make up for that by eating a balanced, nutrient-rich diet overall.
Moderation and portion control are key when using any soy sauce. Stick to about 1 teaspoon per serving in dishes, and add it to flavor foods rather than pouring it directly over your meal. This allows you to get that savory umami taste without excess sodium intake.
For those monitoring sodium levels closely, reduced sodium soy sauce can be a better choice. But as with any food, balance and variety in your diet is ideal for supporting overall health. Check with your doctor if you have special dietary needs or restrictions. With mindful eating habits, you can still enjoy the flavor of soy sauce as part of an overall healthy lifestyle.
Here is the final section:
Finding Gluten and Sodium-Free Soy Sauce Alternatives
For those who need to avoid both sodium and gluten, tamari and reduced-sodium soy sauces are not options. In that case, these alternatives can provide soy sauce flavor minus the gluten and salt:
- Coconut aminos – This sauce made from fermented coconut sap contains potassium but no soy or gluten. Choose low-sodium varieties.
- Seaweed – Soak kombu seaweed in water to extract natural MSG and glutamic acid for umami flavor.
- Mushroom broth – Sauté mushrooms like shiitake or porcini and use the broth as an umami base for stir fries or sauces.
- Vegetable broth – For those sensitive to soy and mushrooms, make a broth using carrots, celery, onions and garlic.
- Fermented rice paste – This centuries-old condiment provides tangy flavor to marinades and dressings.
- Nutritional yeast – This inactive yeast has a savory, cheesy flavor. Sprinkle on popcorn or add to dips for a boost.
With creativity in the kitchen, you can make dishes full of flavor and umami satisfaction without soy, salt or gluten. Focus on fresh ingredients, layering herbs and spices, and incorporating fermented foods for natural, wholesome taste in your cooking.
As we’ve seen, there are great options for low sodium gluten-free soy sauces, like tamari and specially formulated reduced salt brands. Making your own is an option too! Just ensure labels are gluten-free, compare sodium levels, and tweak recipes to use less soy sauce.
Now that you know how to find tasty low salt, gluten-free soy sauces, it’s time to try them out! Whip up your favorite Asian dishes, dipping sauces and marinades using these smart swaps. Your taste buds and health will thank you. Eating gluten-free and lower sodium has never been more flavorful.
Frequently Asked Question
Is tamari gluten-free?
Good question! Tamari is traditionally made without wheat so it is naturally gluten-free. However, not all tamari is certified gluten-free, so you need to read labels carefully if avoiding gluten. Here’s what to look for:
- Check for certifications like “Certified Gluten-Free” from reputable organizations like GFCO. This ensures independent testing to verify gluten-free status.
- Make sure no wheat, barley, rye or malt is listed in the ingredients. These contain gluten.
- Look for tamari made with just soybeans and water through natural fermentation. No caramel color or other additives.
- Call or email the manufacturer if you don’t see a gluten-free certification to double check their production process.
High-quality tamari made purely from soybeans and water should be gluten-free. But confirming via certification or directly with the brand provides extra assurance for those with celiac disease or on a strict gluten-free diet. With the right certified tamari, you can enjoy all that rich, savory flavor safely!
What’s the healthiest gluten-free soy sauce?
If you’re looking for the healthiest gluten-free soy sauce option, here are some things to consider:
- Seek non-GMO certified brands made from organic soybeans without chemical additives. This eliminates potentially harmful GMO and chemical exposures.
- Look for “naturally brewed” on labels to indicate traditional, slow fermentation methods rather than shortcuts with acid hydrolysis. This preserves nutrients better.
- Choose reduced sodium varieties to limit salt intake. Or look for “low sodium” or “lite” soy sauces with at least 25-40% less sodium than regular soy sauce.
- Pick sauces with a short list of recognizable ingredients like soybeans, water, wheat-free tamari and salt. Avoid added MSG, preservatives and caramel coloring.
- Look for brands that specifically state they are gluten, wheat and allergen-free. Confirm gluten-free status is certified.
- Compare nutrition labels for protein, amino acids and antioxidant content from batch testing. Higher amounts indicate healthier soy sauce.
With so many options now, you can find a nourishing gluten-free soy sauce without sacrificing that signature umami flavor. Just be sure to check labels for production methods and certifications to pick the healthiest choice.
How can I reduce the sodium in regular soy sauce?
If you like the flavor of regular soy sauce but want to cut down on the sodium, here are some easy ways to make it lower salt:
- Dilute it by mixing 3 parts soy sauce with 1 part water. For even less sodium, do a 1:1 ratio.
- Combine reduced sodium soy sauce with regular soy sauce for a blended sodium level. Start with a 1:3 ratio.
- Add salt-free flavor boosters like garlic, ginger, onion, mushrooms or tomato paste to enhance taste so less soy sauce is needed.
- For dipping sauces, cut soy sauce with vinegar, lemon/lime juice or rice vinegar to mellow the saltiness.
- In cooking, start with a little soy sauce, taste, then gradually increase to get flavor without over-salting.
- Substitute up to half the salt called for in recipes with regular soy sauce to cut back on added salt.
With a few easy tweaks, you can still enjoy that rich soy sauce flavor in your dishes while controlling the sodium content. Moderation and portion sizes are key when using any soy sauce to keep your sodium intake in check.
What are some good substitutes for soy sauce if I need to avoid soy and gluten?
For those who cannot have soy or gluten, getting that savory umami flavor can be tricky without soy sauce. However, there are some great options to naturally mimic soy sauce flavor:
Coconut aminos are a tasty sauce made by fermenting coconut tree sap, providing a subtly sweet and salty flavor without soy or wheat. Just be sure to choose low-sodium varieties to keep salt in check.
Seaweed like kombu can be steeped in hot water to extract glutamates that provide an umami punch. Simmer kombu with mushrooms for bonus earthy flavor.
Make mushroom broth by sautéing shiitake, porcini or portobello mushrooms in a little broth or water. The resulting liquid captures hearty, meaty umami notes.
Whip up a vegetable broth with onions, carrots, garlic and celery for an umami base. Add a splash of gluten-free tamari if you can have small amounts.
Fermented rice pastes like those used in Asian cuisines provide a similar seasoning function as soy sauce, just with a sweet and tangy flavor. A little goes a long way.
While it takes some creativity, you can make delicious Asian dishes and marinades without soy or gluten. Experiment with whole food sources of umami like seaweed, mushrooms and fermented foods for satisfaction without the soy sauce.
I am a skilled chef assistant with a passion for Asian cuisine, I have honed my craft through formal training at At-Sunrice GlobalChef Academy and years of experience in the culinary industry. I have extensive knowledge of cooking techniques and herbs and spices, with a particular focus on traditional Chinese dishes. I’m also an author of the book “Delicious Keto Low Carb Chinese Food for Busy Moms and Fitness Enthusiasts” which is sold on Amazon. On my blog, bowlakechinese.com, I share my expertise in Asian cuisine and provide tips and recipes for those interested in low carb Chinese cuisine.