Soy sauce made from soy (tamari)
Category: Legumes & Legume Products
Nutrition Highlights
Serving Size
Calories
11
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 7.6 (70.0%) |
| Carbohydrate | 4.0 (37.1%) |
| Fat | 0.2 (1.5%) |
| Total | 11 (100%) |
Serving: 1 tbsp [18g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 12 (66.0%) |
| Ash | 3.2 (17.8%) |
| Protein | 1.9 (10.5%) |
| Carbohydrate | 1.0 (5.6%) |
| Fat | 0.02 (0.1%) |
| Total | 18 (100%) |
Serving: 1 tbsp [18g]
Benefits
-
High in protein and contains all essential amino acids making it a complete protein source
-
Rich in antioxidants like isoflavones which may help reduce risk of heart disease and cancer
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Contains vitamin B1, magnesium and zinc which support nerve function and energy production
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Low in sodium compared to regular soy sauce and is gluten free making it suitable for many diets
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Fermented product with probiotics that support gut and digestive health
Risks
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High in sodium which can raise blood pressure if consumed in large quantities
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Contains glutamates which some claim can cause headaches or other symptoms in sensitive individuals
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May contain traces of wheat if not labeled as gluten-free due to cross-contamination during production
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Fermented soy products like tamari can contain small amounts of alcohol which some choose to avoid
-
May contain trace amounts of mold if not produced under clean conditions
Additional Information
Soy sauce made from soy, also known as tamari, is a popular condiment used in various cuisines around the world. Derived from fermented soybeans, tamari offers several nutritional benefits as well as potential risks when consumed in excessive amounts.
One of the primary attributes of tamari is its high protein content. Soybeans are a complete source of protein, meaning they provide all essential amino acids required by the body. This makes tamari an excellent option for individuals following a vegetarian or vegan diet, as it can help meet their protein needs. Additionally, protein is essential for muscle growth, repair, and maintenance, as well as for the production of enzymes, hormones, and antibodies.
Tamari is also a good source of essential minerals such as iron, manganese, and potassium. Iron is crucial for the formation of red blood cells and the transportation of oxygen throughout the body. Manganese is involved in various metabolic processes and plays a role in bone health, while potassium is necessary for maintaining proper fluid balance, nerve function, and muscle contractions.
Furthermore, tamari contains beneficial compounds called phytochemicals. These include isoflavones, which are plant-based compounds known for their potential health benefits. Isoflavones have been linked to a reduced risk of certain cancers, heart disease, and osteoporosis. However, it's important to note that the levels of isoflavones in tamari can vary, and they may be lower compared to other soy products like tofu or soy milk.
While tamari offers several nutritional benefits, it is essential to be mindful of its potential risks. One of the primary concerns is its high sodium content. Tamari is traditionally made using salt, and as a result, it can be quite high in sodium. Excess sodium intake has been associated with increased blood pressure and an increased risk of cardiovascular diseases. Individuals with hypertension or those who need to limit their sodium intake should use tamari in moderation or opt for low-sodium varieties.
Additionally, some individuals may be allergic to soy, and therefore, tamari should be avoided by those with soy allergies. Allergic reactions to soy can range from mild symptoms like hives or stomach discomfort to severe reactions such as difficulty breathing or anaphylaxis. It is crucial to read product labels carefully and consult with a healthcare professional if you have any concerns or known allergies.
In conclusion, tamari, a soy sauce made from soybeans, offers several nutritional benefits. It is a good source of protein, essential minerals like iron and potassium, and contains beneficial phytochemicals. However, its high sodium content can be a risk factor for individuals with hypertension or those who need to limit their sodium intake. Additionally, individuals with soy allergies should avoid tamari. As with any food product, moderation and individual considerations are key when incorporating tamari into a well-balanced diet.