In this post, I’m going over everything you need to know about gluten free soy sauce. Including all the details on which soy sauces are safe for celiac and a gluten free diet. Plus the differences between soy sauce, tamari, and coconut aminos.
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It may surprise you to learn that most of the soy sauce on your table while you’re eating sushi is not gluten free. I’m sharing everything there is to know about gluten-free soy sauce, why it’s not gluten free, and where you can find gluten free soy sauce!
Is Soy Sauce Gluten Free?
No, in general, traditional soy sauce is not gluten free. It’s made by soaking soybeans in water and roasting and crushing wheat into the soy beans. Since gluten is a general name for the protein found in wheat- traditional soy sauce contains gluten.
So, most soy sauce you find at the grocery store, and at sushi restaurants contain gluten.
Does Gluten Free Soy Sauce Exist?
Yes. Luckily they do make soy sauce for those of us with Celiac or a gluten intolerance. A lot of times, you can request gf soy sauce at restaurants.
“If you’re looking for a reliable gluten-free soy sauce, Tamari is your best gluten-free option because many brands of Tamari use only fermented soy during the brewing process. Since it doesn’t include wheat or any other grain, Tamari also doesn’t contain gluten. This sets it apart from other types of soy sauce.”
Soy Sauce Vs. Tamari – What’s The Difference?
Tamari and Soy Sauce are both fermented sauces made from soybeans.
Soy sauce is typically made from soy and wheat. Tamari is made from soy and rice. This makes tamari gluten-free [always double check labels since some manufacturers add wheat].
Tamari, usually tastes less salty than soy sauce and usually has a smoother taste. Soy sauce tends to have a sharper flavor.
I use tamari and soy sauce interchangeably, basically I don’t notice much of a difference.
Soy Sauce Alternative
If you’re looking for a good soy sauce alternative to use instead –
Coconut Aminos is probably the most popular. It’s a sauce made from fermented coconut sap.
Coconut Aminos has an umami flavor that’s similar to soy sauce. It’s a little sweeter, but it’s also lower in sodium [about 90 milligrams per teaspoon compared to 290 milligrams in soy sauce] and gluten-free.
Which Soy Sauce Brands Are GF?
- San J – this is my favorite gf soy sauce
- Kikkoman Gluten Free
- La Choy
- Lee Kum Kee
- Eden Foods Organic Tamari Sauce
*It’s important to always read the labels, as some companies make traditional soy sauce and GF*
Where You Can Buy These Brands
Amazon sells many GF soy sauce brands, including San-J, Kikkoman, and coconut aminos
Target sells San-J GF tamari soy sauce
Thrive Market carries their own brand online, as well as San-J and Primal Kitchen
I’ve been able to find different brands at some of my local grocery stores – such as publix and stop & shop.
In this post, I shared with you all the details on gluten free soy sauce, it can be confusing sometimes, as soy itself is naturally GF. When I first started having to eat GF there were lots of things that I didn’t realize contained gluten. I thought it would be safe to eat them, and I would end up getting glutened.
Hopefully this info was helpful and you can use these soy sauces for sushi night and any delicious recipes you make at home. I especially love to cook with soy sauce and would hate to have to miss out on it just because we have Celiac/gluten intolerance.
Check out my favorite recipe [My Favorite Recipe For Gluten Free Asian Chicken Bowls- At Home!]