Soy sauce made from soy (tamari)
Whole food · Legumes and Legume Products
Tamari is a rich, dark soy sauce made primarily from fermented soybeans, offering a smoother, less salty, and more complex umami flavor than standard soy sauce. Its velvety texture coats the palate, delivering a deep, savory punch with a subtle hint of sweetness. Nutritionally, it's a surprisingly potent source of plant-based protein, packing over 10 grams per 100 grams.
Calorie split: 64% protein · 34% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love tamari for its ability to transform simple ingredients with a profound, savory depth that feels both comforting and sophisticated. It's a culinary workhorse, beloved for its versatility in marinades, dipping sauces, and as a finishing touch that elevates everything from stir-fries to roasted vegetables.
⚠️ Watch-outs & how to enjoy it better
Its high sodium content can be a concern for those monitoring salt intake, and it contains soy, a common allergen. To mitigate sodium, use it sparingly as a flavor enhancer rather than a primary salt, and pair it with potassium-rich foods like leafy greens. For soy allergies, consider coconut aminos as a substitute.
Key benefits
- Excellent source of plant-based protein
- Adds deep umami flavor with less sodium than regular soy sauce
- Naturally gluten-free (when made traditionally)
- Rich in antioxidants from fermentation
- Enhances flavor of low-fat dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Authentic tamari is traditionally a byproduct of miso production, where the liquid that drains from the miso fermentation barrels is collected and aged, giving it a richer, more nuanced flavor than sauce brewed specifically from soybeans and wheat.
Full nutrition (USDA data · scales with serving)
| Water | 66.0 g |
| Energy | 60.0 kcal |
| Energy | 251 kj |
| Protein | 10.5 g |
| Total lipid (fat) | 0.10 g |
| Ash | 17.8 g |
| Carbohydrate, by difference | 5.6 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 40.0 mg |
| Phosphorus, P | 130 mg |
| Potassium, K | 212 mg |
| Sodium, Na | 5586 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.50 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.15 mg |
| Niacin | 4.0 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 38.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.18 g |
| Threonine | 0.41 g |
| Isoleucine | 0.49 g |
| Leucine | 0.73 g |
| Lysine | 0.73 g |
| Methionine | 0.17 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.53 g |
| Tyrosine | 0.34 g |
| Valine | 0.52 g |
| Arginine | 0.41 g |
| Histidine | 0.21 g |
| Alanine | 0.54 g |
| Aspartic acid | 0.88 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.43 g |
| Proline | 0.81 g |
| Serine | 0.48 g |
FAQ
Is tamari the same as soy sauce?
Not exactly. Tamari is a type of soy sauce that is traditionally made with little to no wheat, giving it a richer, smoother, and less salty flavor. Standard soy sauce is typically brewed with a mix of soybeans and wheat.
Can I use tamari in place of soy sauce in any recipe?
Yes, you can generally substitute tamari 1:1 for soy sauce. However, because it's less salty and more flavorful, you may want to start with a little less and adjust to taste. It's especially good in dishes where you want a pure soybean umami flavor.
How should I store tamari?
After opening, store tamari in the refrigerator to preserve its flavor and prevent spoilage. It has a long shelf life and will remain safe to consume for many months, though its flavor may slowly mellow over time.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.60 kcal/g · 70% calories from protein · 0.8 g fiber · 1.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 26.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.