Best Soy Sauce Substitutes: 12 Delicious Alternatives for Every Diet

Soy sauce adds that perfect umami depth to countless dishes, from stir-fries to marinades. But whether you’re dealing with dietary restrictions, allergies, or simply ran out of this pantry staple, finding the right substitute can transform your cooking. This comprehensive guide explores the best soy sauce alternatives available today, both ready-made and homemade options.

Why You Might Need a Soy Sauce Substitute

There are several compelling reasons to seek alternatives to traditional soy sauce. Understanding your specific needs will help you choose the most suitable replacement.

Soy Allergies and Sensitivities

Soy ranks among the top eight food allergens in the United States. Approximately 0.4 percent of children have soy allergies, and while many outgrow this condition, some sensitivities persist into adulthood. For those with soy allergies, avoiding soy sauce is essential for preventing allergic reactions.

Gluten Concerns

Traditional soy sauce contains wheat as a primary ingredient, making it unsuitable for people with celiac disease or gluten sensitivity. The fermentation process used in soy sauce production involves wheat, which introduces gluten proteins that can trigger adverse reactions in sensitive individuals.

Sodium Restrictions

Regular soy sauce contains exceptionally high sodium levels, often exceeding 900-1000 mg per tablespoon. For individuals monitoring their salt intake due to high blood pressure, heart disease, or kidney issues, this sodium content can be problematic.

Dietary Preferences

Some people choose to avoid soy for personal health reasons, following specific dietary protocols, or simply preferring to diversify their ingredient selection.

Best Store-Bought Soy Sauce Alternatives

The market offers numerous ready-to-use soy sauce substitutes that deliver similar savory, umami-rich flavors. Here are the top options worth considering.

Coconut Aminos

Coconut aminos has emerged as one of the most popular soy-free alternatives. Made from the fermented sap of coconut palm trees blended with sea salt, this sauce provides a similar color and consistency to soy sauce with a slightly sweeter profile.

Benefits:

• Naturally gluten-free and soy-free
• Contains 17 essential and non-essential amino acids
• Significantly lower sodium content (about 90 mg per serving)
• Suitable for paleo, vegan, and Whole30 diets

Considerations: Coconut aminos tends to be sweeter than traditional soy sauce and costs more. It may not provide the exact same sharp, salty punch in recipes requiring that specific flavor profile.

Tamari Sauce

Tamari is a Japanese sauce similar to soy sauce but traditionally made with little or no wheat. It offers a richer, less salty flavor compared to regular soy sauce.

Benefits:

• Many brands are completely gluten-free (always check labels)
• Deeper, more complex flavor than standard soy sauce
• Works perfectly as a 1:1 replacement in most recipes
• Contains beneficial amino acids

Considerations: Tamari still contains soy, so it’s not suitable for soy allergies. Sodium content remains high in most brands, though low-sodium versions are available.

Liquid Aminos

Liquid aminos are made from soybeans but aren’t fermented like traditional soy sauce. The product is created by treating soybeans with an acidic solution to break down proteins into amino acids.

Benefits:

• Rich in amino acids
• Concentrated flavor means you can use less
• No artificial colors or preservatives
• Popular among health-conscious consumers

Considerations: Contains soy, making it inappropriate for soy allergies. Despite marketing claims, sodium content is still substantial at around 320 mg per teaspoon.

Worcestershire Sauce

This fermented condiment from England delivers complex umami flavors through ingredients like anchovies, vinegar, molasses, and various spices.

Benefits:

• Most American versions are soy-free and gluten-free
• Lower sodium content than soy sauce (around 65 mg per serving)
• Adds depth to marinades, dressings, and cooked dishes
• Readily available in most grocery stores

Considerations: Contains anchovies, making it unsuitable for vegetarians and vegans. The flavor profile differs notably from soy sauce, with tangier, more complex notes.

Fish Sauce

A cornerstone of Southeast Asian cuisine, fish sauce is made from fermented fish and salt. High-quality fish sauce delivers intense umami flavor.

Benefits:

• Naturally gluten-free and soy-free
• Provides powerful savory depth
• A little goes a long way
• Authentic flavor for Asian dishes

Considerations: Very high in sodium (often 1400-1500 mg per tablespoon). The fishy aroma can be off-putting to some. Not suitable for vegetarians or vegans.

Maggi Seasoning

This European seasoning sauce has been enhancing dishes for over a century. The formula varies by region to complement local cuisines.

Benefits:

• Versatile flavor enhancer
• Some versions are soy-free
• Concentrated, so a little suffices
• Long shelf life

Considerations: Many versions contain wheat and some contain soy—always read labels carefully. Not suitable for those avoiding gluten or soy unless specifically verified.

Homemade Soy Sauce Substitute Recipes

Creating your own soy sauce alternative gives you complete control over ingredients, allowing you to customize flavors and meet specific dietary requirements.

Basic Beef Broth-Based Substitute

This simple recipe creates a savory sauce using pantry staples.

Ingredients:

• 4 tablespoons beef broth or bone broth
• 1 tablespoon apple cider vinegar
• 1 teaspoon blackstrap molasses
• 1/4 teaspoon ground ginger
• Pinch of garlic powder
• Pinch of black pepper

Instructions: Combine all ingredients in a small saucepan. Simmer over low heat for 2-3 minutes, stirring occasionally. Let cool before using. Store refrigerated in an airtight container for up to one week.

Vegan Mushroom-Based Substitute

This plant-based alternative delivers deep umami flavors without animal products.

Ingredients:

• 1 cup vegetable broth
• 2 tablespoons dried shiitake mushrooms
• 2 tablespoons balsamic vinegar
• 1 tablespoon molasses
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• Sea salt to taste

Instructions: Simmer mushrooms in vegetable broth for 15 minutes. Strain out mushrooms (save for other uses). Add remaining ingredients to the mushroom broth and simmer until reduced by half. Store refrigerated for up to two weeks.

Asian-Style Bone Broth Substitute

For those who enjoy making bone broth, this recipe creates a flavorful sauce perfect for Asian cuisine.

Ingredients:

• 2 cups bone broth (chicken or beef)
• 3 cloves garlic, crushed
• 2-inch piece fresh ginger, sliced
• 3 green onions, chopped
• 2 tablespoons rice vinegar
• 1 tablespoon fish sauce (optional)
• 1 tablespoon dark molasses
• 1 piece dried kombu seaweed

Instructions: Combine bone broth, garlic, ginger, green onions, and kombu in a pot. Simmer for 30 minutes. Strain out solids. Add vinegar, fish sauce, and molasses. Simmer until reduced to desired consistency. Refrigerate for up to two weeks or freeze in ice cube trays for longer storage.

Quick Balsamic Vinegar Substitute

When you need something fast, this three-ingredient substitute works in a pinch.

Ingredients:

• 1 tablespoon balsamic vinegar
• 1 tablespoon water
• 1/4 teaspoon molasses

Instructions: Mix all ingredients together. Use immediately or store refrigerated for up to three days.

Coconut Aminos Copycat Recipe

Make your own version of this popular store-bought alternative.

Ingredients:

• 1/2 cup coconut water
• 3 tablespoons apple cider vinegar
• 2 tablespoons sea salt
• 1 tablespoon blackstrap molasses
• 1/2 teaspoon garlic powder

Instructions: Combine all ingredients in a jar. Shake well until salt dissolves. Let sit for at least 24 hours before using to allow flavors to meld. Store refrigerated for up to one month.

Umami Seasoning Blend

Create a dry seasoning that mimics soy sauce flavors without liquid.

Ingredients:

• 2 tablespoons dried mushroom powder
• 1 tablespoon sea salt
• 1 tablespoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon ground ginger
• 1/2 teaspoon black pepper

Instructions: Mix all ingredients thoroughly. Store in an airtight container. Use about 1/2 teaspoon of this blend mixed with a small amount of water to replace 1 tablespoon of soy sauce.

How to Choose the Right Substitute

Selecting the best soy sauce alternative depends on several factors related to your specific needs and the dish you’re preparing.

Consider Your Dietary Restrictions

Match your substitute to your dietary needs:

• Soy allergy: Choose coconut aminos, fish sauce, Worcestershire sauce (check labels), or homemade broth-based options
• Gluten-free: Select tamari (labeled gluten-free), coconut aminos, fish sauce, or homemade substitutes
• Low-sodium: Opt for coconut aminos or reduced-sodium Worcestershire sauce, or make your own with controlled salt
• Vegan: Use coconut aminos, tamari, or plant-based homemade versions

Match the Flavor Profile

Different substitutes work better for specific applications:

For marinades: Worcestershire sauce, tamari, or beef broth-based substitutes work well, providing depth and helping tenderize meat.

For stir-fries: Coconut aminos, tamari, or mushroom-based substitutes deliver the right consistency and flavor balance.

For dipping sauces: Fish sauce (diluted), tamari, or coconut aminos provide appropriate thickness and saltiness.

For soups and stews: Bone broth-based substitutes or liquid aminos add savory depth without overpowering other flavors.

Adjust Quantities Appropriately

Substitutes don’t always work as direct 1:1 replacements:

Coconut aminos: Use equal amounts or slightly more due to lower sodium and milder flavor.

Fish sauce: Start with half the amount called for and adjust to taste due to intense flavor.

Worcestershire sauce: Use about 3/4 of the amount and add salt if needed.

Homemade substitutes: Begin with equal amounts and adjust based on concentration and saltiness.

Tips for Cooking with Soy Sauce Substitutes

Maximize success when using alternatives with these practical cooking tips.

Taste and Adjust

Always taste your dish before serving when using a new substitute. Soy sauce provides both saltiness and umami, so you might need to adjust with additional salt or other umami-rich ingredients like tomato paste, nutritional yeast, or mushrooms.

Start with Less

It’s easier to add more seasoning than to fix an over-seasoned dish. Begin with about two-thirds of the recommended amount, taste, and add more gradually.

Consider the Cooking Method

Some substitutes perform better in certain cooking applications. Fish sauce works wonderfully in cooked dishes where its pungent aroma mellows, but might be too strong in cold preparations. Coconut aminos works well in both raw and cooked applications.

Balance Sweetness

Coconut aminos and some homemade substitutes contain more sugar than traditional soy sauce. Balance this sweetness by reducing other sweet ingredients in your recipe or adding a splash of vinegar for tanginess.

Boost Umami When Needed

If your substitute lacks the savory depth of soy sauce, enhance umami by adding:

• Tomato paste (1/2 teaspoon per tablespoon of substitute)
• Nutritional yeast (1 teaspoon per tablespoon)
• Miso paste (1/2 teaspoon per tablespoon)
• Anchovy paste (tiny amount goes far)

Nutritional Considerations

Understanding the nutritional profiles of different substitutes helps you make informed choices aligned with your health goals.

Sodium Comparison

Sodium content varies dramatically among options:

• Traditional soy sauce: 900-1000 mg per tablespoon
• Coconut aminos: 90-130 mg per tablespoon
• Tamari: 700-900 mg per tablespoon
• Fish sauce: 1400-1600 mg per tablespoon
• Worcestershire sauce: 65-80 mg per teaspoon
• Liquid aminos: 320 mg per teaspoon

For sodium-restricted diets, coconut aminos and Worcestershire sauce offer the best options, or create homemade versions with controlled salt content.

Amino Acid Content

Many substitutes advertise amino acid content as a health benefit. While amino acids are essential nutrients, most people consuming adequate protein get sufficient amino acids from their regular diet. The amounts in these sauces, though beneficial, typically don’t significantly impact overall amino acid intake.

Allergen Information

Always read labels carefully, as formulations change. Common allergens in soy sauce substitutes include:

• Soy (in tamari and liquid aminos)
• Wheat/gluten (in some tamari brands and Maggi)
• Fish/shellfish (in fish sauce and Worcestershire sauce)
• Tree nuts (coconut in coconut aminos, though coconut allergy differs from tree nut allergies)

Storage and Shelf Life

Proper storage extends the usability of your soy sauce substitutes.

Store-Bought Options

Most commercial substitutes are shelf-stable before opening. Once opened:

• Refrigerate coconut aminos and use within 6 months
• Store tamari in the refrigerator or cool pantry for up to 1 year
• Keep fish sauce at room temperature or refrigerated for 1-2 years
• Store Worcestershire sauce in the pantry for up to 1 year after opening

Homemade Substitutes

Homemade versions have shorter shelf lives due to lack of preservatives:

• Broth-based substitutes: Refrigerate for 1 week or freeze for 3 months
• Vinegar-based substitutes: Refrigerate for 2-4 weeks
• Dry seasoning blends: Store in airtight containers at room temperature for 6 months

Consider freezing homemade liquid substitutes in ice cube trays for convenient single-serving portions.

Common Mistakes to Avoid

Sidestep these frequent errors when working with soy sauce alternatives.

Using Too Much Fish Sauce

Fish sauce is significantly more potent than soy sauce. Using equal amounts can overwhelm dishes with fishy, salty flavors. Start with half the amount and gradually add more to taste.

Expecting Identical Flavor

No substitute perfectly replicates soy sauce’s exact taste. Approach substitutes with an open mind, appreciating their unique contributions rather than expecting identical results.

Forgetting to Adjust Salt

Low-sodium substitutes like coconut aminos require additional salt in many recipes. Taste before serving and season accordingly.

Ignoring Regional Variations

Some products like Maggi seasoning have different formulations in different countries. The version available in the US may differ from European or Asian versions in ingredients and allergen content.

Not Accounting for Sweetness

Coconut aminos and some homemade substitutes are noticeably sweeter than soy sauce. Reduce other sweeteners in recipes or add acidic ingredients to balance flavors.

Budget-Friendly Options

Quality soy sauce substitutes don’t have to break the bank.

Most Economical Choices

For budget-conscious cooks:

• Tamari: Comparable in price to regular soy sauce
• Worcestershire sauce: Inexpensive and widely available
• Homemade substitutes: Use ingredients you likely already have
• Dry seasoning blends: Small amounts go far, making them cost-effective

Premium Options Worth the Investment

Some situations justify spending more:

• High-quality fish sauce: Superior flavor makes a noticeable difference
• Organic coconut aminos: For those prioritizing organic ingredients
• Artisan bone broths: If you don’t make your own

Money-Saving Tips

Stretch your budget further:

• Buy in bulk when possible, especially for shelf-stable options
• Make large batches of homemade substitutes and freeze portions
• Use concentrated options sparingly—a little often suffices
• Create your own mushroom powder by grinding dried mushrooms

Frequently Asked Questions

Can I use regular salt instead of soy sauce?

While salt provides the salty component, it lacks the complex umami flavors that make soy sauce special. For better results, combine salt with umami-rich ingredients like mushroom powder, tomato paste, or nutritional yeast.

Is coconut aminos really healthier than soy sauce?

Coconut aminos contains significantly less sodium than soy sauce, making it beneficial for sodium-restricted diets. It’s also soy-free and gluten-free. However, “healthier” depends on individual dietary needs and health goals.

What’s the difference between soy sauce and tamari?

Both are fermented soy products, but traditional soy sauce contains wheat while authentic tamari uses little to no wheat. Tamari typically has a richer, less salty flavor and darker color.

Can I make soy sauce at home?

Traditional soy sauce requires specific fermentation processes taking months or even years. However, you can create quick substitutes that mimic the flavor profile using the recipes provided in this guide.

Will substitutes work in all recipes?

Most substitutes work well in cooked dishes like stir-fries, marinades, and soups. Some work better than others for specific applications. Experimentation helps determine which substitute works best for your favorite recipes.

Conclusion

Finding the perfect soy sauce substitute doesn’t have to be challenging. Whether you choose convenient store-bought options like coconut aminos and tamari, or prefer creating homemade alternatives tailored to your exact preferences, numerous solutions exist for every dietary need and culinary application.

Remember that successful substitution often requires minor adjustments in quantities and complementary seasonings. Start with the suggestions that best match your dietary requirements and the specific dish you’re preparing. With a bit of experimentation, you’ll discover favorites that might even surpass traditional soy sauce in your cooking.

The key is understanding that different substitutes shine in different contexts. Keep several options in your pantry to ensure you always have the right alternative for any recipe. Your taste buds—and your dietary needs—will thank you for the variety and flexibility these substitutes provide.

Sources:

• Mayo Clinic – Food Allergy
• Food Allergy Research & Education – Soy Allergy
• Celiac Disease Foundation – What is Gluten
• American Heart Association – Sodium and Salt
• National Institutes of Health – Fermented Foods and Health
• USDA FoodData Central – Nutritional Information