Out of Soy sauce, one case
Healthy soy sauce substitute for health-conscious cooking
6 options, ranked, with the exact amount
Use Coconut aminos
Same amount as the soy sauce
The healthiest soy sauce substitutes are coconut aminos (1:1 ratio), low-sodium tamari (1:1 ratio), and liquid aminos (1:1 ratio). Coconut aminos are naturally lower in sodium and soy-free, while low-sodium tamari provides the closest flavor match with reduced salt.
- Verdict —
- Tweak it
- What changes —
- different taste, similar texture
- Best for —
- low-sodium diets
One casethe full soy sauce card
Every option, one card
Ranked| # | Substitute | Instead of soy sauce | Verdict |
|---|---|---|---|
| 1 | Coconut aminoslow-sodium diets | Same amountTweak it | Tweak it |
| 2 | Low-sodium tamarilow-sodium diets | Same amountWorks | Works |
| 3 | Liquid aminoshealth-conscious cooking | Same amountWorks | Works |
| 4 | Bragg liquid aminoshealth-conscious cooking | Same amountWorks | Works |
| 5 | Mushroom saucevegetarian cooking | Same amountYou'll taste it | You'll taste it |
| 6 | Homemade healthy soy saucecomplete control over ingredients | Same amountWorks | Works |
Coconut aminos
different taste, similar texture
Coconut aminos are the healthiest soy sauce substitute, containing about 70% less sodium than regular soy sauce. They're made from coconut sap, naturally soy-free and gluten-free, and contain essential amino acids.
- Best for
- low-sodium diets, soy-free diets, gluten-free cooking, Paleo cooking, health-conscious cooking
Naturally lower in sodium, soy-free, gluten-free, contains amino acids.
Low-sodium tamari
similar taste and texture
Low-sodium tamari provides the closest flavor match to regular soy sauce while containing significantly less sodium. It's naturally gluten-free and made from soybeans only, making it a healthier choice for those watching their salt intake.
- Best for
- low-sodium diets, heart-healthy cooking, gluten-free cooking, authentic flavor
Reduced sodium version, closest flavor match, naturally gluten-free.
Liquid aminos
similar taste and texture
Liquid aminos contain all essential amino acids and are often considered a healthier alternative to traditional soy sauce. Some brands are lower in sodium, so check the label to compare nutritional content.
- Best for
- health-conscious cooking, amino acid supplementation, general cooking
Contains all essential amino acids, some brands are lower in sodium.
Bragg liquid aminos
similar taste and texture
Bragg Liquid Aminos is a popular health brand that contains all essential amino acids. It's often considered a healthier alternative to traditional soy sauce, though it's still high in sodium.
- Best for
- health-conscious cooking, amino acid supplementation, general cooking
Popular health brand, contains amino acids, check sodium content.
Mushroom sauce
different taste and texture
Mushroom sauce provides rich umami flavor with naturally lower sodium content than soy sauce. It's plant-based and works well for those looking for healthier alternatives to traditional soy sauce.
- Best for
- vegetarian cooking, low-sodium diets, plant-based cooking
Naturally lower in sodium, rich umami flavor, plant-based.
Homemade healthy soy sauce
similar taste and texture
Make your own healthy soy sauce substitute by combining low-sodium ingredients like nutritional yeast, herbs, and spices. This gives you complete control over the nutritional content and flavor profile.
- Best for
- complete control over ingredients, customized nutrition, health-conscious cooking
Complete control over ingredients, customizable nutrition.
Tips for substituting soy sauce
7 tips- Always check nutrition labels to compare sodium content between brands
- Coconut aminos are naturally lower in sodium and work well for most applications
- Low-sodium substitutes work best when combined with other flavor enhancers
- Use herbs, spices, and aromatics to boost flavor without adding sodium
- Store healthy substitutes in a cool, dry place away from direct sunlight
- For heart-healthy cooking, coconut aminos are the best choice
- Healthy substitutes can be used in all the same applications as regular soy sauce
Questions
7 questionsWhat's the healthiest soy sauce substitute?
Coconut aminos are the healthiest soy sauce substitute as they're naturally lower in sodium (about 70% less than regular soy sauce), soy-free, and gluten-free. They also contain essential amino acids.
Is low-sodium tamari healthier than regular soy sauce?
Yes, low-sodium tamari is healthier than regular soy sauce as it contains significantly less sodium while providing the same flavor profile. It's also naturally gluten-free.
Are liquid aminos healthier than soy sauce?
Liquid aminos contain all essential amino acids and are often considered healthier than traditional soy sauce. However, they're still high in sodium, so check the label to compare nutritional content.
What's the sodium content difference between soy sauce and coconut aminos?
Regular soy sauce contains about 900-1000mg sodium per tablespoon, while coconut aminos contain about 270mg sodium per tablespoon - about 70% less sodium.
Can I use healthy substitutes in all the same recipes as soy sauce?
Yes, healthy soy sauce substitutes can be used in all the same applications as regular soy sauce, including stir-fries, marinades, sauces, and dressings. They work particularly well in health-conscious cooking.
What's the best healthy substitute for heart-healthy cooking?
Coconut aminos are the best choice for heart-healthy cooking as they're naturally lower in sodium and provide similar umami flavor without the high sodium content of regular soy sauce.
How do I make a healthy soy sauce substitute at home?
Mix 1 cup of water with 2 tablespoons of nutritional yeast, 1 tablespoon of low-sodium miso paste, 1 teaspoon of garlic powder, and 1 teaspoon of onion powder. Add herbs and spices to taste for a healthy, low-sodium substitute.