Foods · Sauces and condiments
Calories in soy sauce
Soy sauce: about 53 calories per 100 g. A portion of 1 tbsp (16 g) has about 8 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 53 | 8.1 g | 4.9 g | 0.6 g |
| 1 tbsp | 16 g | 8 | 1.3 g | 0.8 g | 0.1 g |
| 1 tsp | 5 g | 3 | 0.4 g | 0.3 g | 0 g |
| 1 cup | 255 g | 135 | 20.8 g | 12.6 g | 1.5 g |
| 1 individual packet | 9 g | 5 | 0.7 g | 0.4 g | 0.1 g |
Where the calories come from
- Protein 57%
- Carbs 34%
- Fat 9%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 53 kcal |
| Protein | 8.1 g |
| Carbohydrate | 4.9 g |
| of which sugars | 0.4 g |
| Fibre | 0.8 g |
| Fat | 0.6 g |
| of which saturated | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 5,493 mg |
| Potassium | 435 mg |
| Calcium | 33 mg |
| Iron | 1.5 mg |
| Water | 71.2 g |
What 8 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of soy sauce (1 tbsp, 8 calories) equals about 2 minutes of walking or 1 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Soy sauce made from soy and wheat (shoyu)”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in soy sauce (1 tbsp)?
About 8 calories (≈). That is 1 tbsp (16 g) of soy sauce, using the USDA reference value of 53 calories per 100 g.
How many calories are in 100 grams of soy sauce?
About 53 calories (≈). One ounce (28 g) is about 15 calories.
How much protein is in soy sauce?
8.1 g per 100 g, and about 57% of its calories come from protein (≈). A portion of 1 tbsp has about 1.3 g.
Source
- USDA FoodData Central, SR Legacy: Soy sauce made from soy and wheat (shoyu) (FDC ID 174277)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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