Herbs and Spices / Blended Spices
Soy sauce
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 75kcal / 2530kcal (2%) |
Macronutrients
Protein | 3.5 g/ 71g (4%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 15 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 56 mg/ 750mg (7%) |
Phosphorus | 34 mg/ 700mg (4%) |
Iron | 4.4 mg/ 12mg (36%) high |
Sodium | 2041 mg/ 1500mg (136%) |
Allergen Info
Soybeans
Wheat
What is this food?
Soy sauce is a salty liquid seasoning made from fermented soybeans and usually wheat. In Filipino cooking, it’s commonly used to add savory (umami) flavor to viands like adobo, stir-fries, and marinades.
Why it matters to health
Soy sauce is mostly used as a seasoning, so it can fit well in meals. It has some carbohydrates and a bit of fiber, but the bigger health point is its sodium: about 2041 mg per 100 g. Too much sodium can make it harder to keep blood pressure in a healthy range, especially if you also eat salty snacks, instant noodles, or processed foods. On the positive side, it has very little fat and cholesterol, so the main thing to watch is salt intake from frequency and amount.
Healthier tips
- Use smaller amounts—start with 1–2 teaspoons, then adjust to taste.
- Balance the meal: pair with rice + lots of gulay and a good protein (fish, chicken, tofu) so the flavor doesn’t rely only on salt.
- Try mixing soy sauce with calamansi, vinegar, garlic, or ginger to keep the taste while using less.
- If you’re having adobo or stir-fry, avoid adding extra salt; taste first.
- For snacks and daily meals (3 full meals + 1–2 snacks), keep salty seasonings and sauces from stacking up across the day.
Common Filipino dishes
Adobo, Sinigang, Pancit Canton, Stir-fried vegetables (Ginisang gulay), Lechon kawali with soy-vinegar dip, Tokwa’t baboy
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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