Soy Sauce illustration

Soy Sauce

Sauce

The Verdict

Soy Sauce provides 53 kcal per 100g as a moderate calorie, low-fibre food. Its macronutrient profile shows 8.1g protein, 0.6g fat, and 4.9g carbohydrates.

The Lab Report

Per 100g, Soy Sauce delivers 8.1g protein, 0.6g fat (0.1g saturated), and 4.9g carbohydrates with 0.8g dietary fibre. Of the carbohydrates, 0.4g are sugars. Sodium is high at 5637mg per 100g, which may contribute to water retention and elevated blood pressure. Notable micronutrients include Iron (2.4mg).

The Safety Protocol

High sodium content (5637mg/100g) requires attention for individuals managing hypertension or fluid retention. Tracking Tip: Per 100ml. 1 tbsp (15ml) = 8 kcal. Extremely high sodium.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux RED

Acid Reflux Protocol

Soy sauce is fermented and extremely high in sodium (~5,500mg per 100g). The fermentation acids and intense salt concentration can irritate the stomach lining and exacerbate reflux.

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Low Sugar GREEN

Low Sugar Protocol

Soy sauce contains approximately 0.4g sugar per 100ml. Given the small quantities used, its sugar contribution is negligible.

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Lose Weight GREEN

Lose Weight Protocol

Soy sauce provides 53 kcal/100ml, but typical servings are very small (15ml = 8 kcal). An effective low-calorie flavour enhancer.

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Balance AMBER

Balance Protocol

Soy sauce provides umami flavour but is extremely high in sodium. Use sparingly — low-sodium versions are a better balanced choice.

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Quick Reference

Deception Level LOW
Satiety ROI LOW
Binge Risk 0/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories 53.0 kcal
Protein 8.1 g
Fat 0.6 g
Saturated Fat 0.1 g
Carbohydrates 4.9 g
Fibre 0.8 g
Sugar 0.4 g
Sodium 5,637.0 mg
Potassium 212.0 mg
Calcium 0.0 mg
Iron 2.4 mg
Vitamin C 0.0 mg
Vitamin D 0.0 µg

Forensic Analysis

Calorie Density LOW

Low calorie density (53 kcal/100g) allows generous portions without significant caloric impact.

Satiety ROI MEDIUM

Moderate fullness signals from 8.1g protein and 0.8g fibre.

Tracking Difficulty LOW

Easy to track accurately. Consistent form with predictable caloric content per unit.

Frequently Asked Questions

How many calories and carbs are in Soy Sauce?

Soy Sauce contains 53 kcal and 4.9g of carbohydrates per 100g.

DietVox Insight: DietVox rates Soy Sauce with a 'LOW' Deception Level, meaning visual estimation is reasonably reliable for this food.

Is Soy Sauce good for weight loss?

Yes, at 53 kcal/100g, Soy Sauce is a low-calorie option that supports weight loss when part of a balanced diet.

DietVox Insight: DietVox rates the Satiety ROI as LOW, so pairing with protein or fibre sources enhances fullness.

Is Soy Sauce bad for acid reflux?

Yes, Soy Sauce is classified as a reflux trigger. It may relax the lower oesophageal sphincter or irritate the stomach lining.

DietVox Insight: DietVox Intelligence identifies this as a trigger food for the Acid Reflux protocol. Consider alternatives with a GREEN rating.

Citations & Sources

  1. Nutritional composition data for Soy Sauce, per 100g serving. USDA FoodData Central

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