Differences and when to use each one

Soy sauce is an umami-rich staple in many cuisines—or at least, an essential condiment for enhancing the taste pleasure of sushi, stir-fries, and countless Asian-inspired dishes. Tamari, another soy-based sauce essential to Japanese cuisine, may not be as popular as its more ubiquitous counterpart. However, it’s worth a try if you’re looking to take your taste buds on a richer (and potentially healthier) ride.

Below, we break down the ins and outs of tamari and soy sauce. Discover their key similarities and differences, and share whether one is a more nutritious option than the other.

What is tamari?

Tamari is a very popular type of Japanese soy sauce. “Although soy sauce is thought to have originated in China, tamari is traditionally thought to have come from Japan,” explains Danielle VenHuizen, dietitian“The Japanese discovered that the liquid produced on the surface of fermenting miso had a pleasant flavor somewhat similar to soy sauce.” Miso (i.e. fermented soybean paste) is famous for being Japan’s oldest fermented foodand the first recorded mention of Japanese soy sauce dates back to the 8th century AD.

“Umami flavors are very important in traditional Japanese cuisine, and tamari is a key part of that,” says VenHuizen. Fun fact: The word umami translates to “savory, pleasant taste” in Japanese.

What is soy sauce?

“Soy sauce is made from a mixture of soybeans and wheat, which undergoes fermentation with the addition of brine and mold,” explains Jessie Wong, Dietitian.

Soy sauce, which comes in many different varieties, is one of the most important staples of Asian cuisine. Although it originated in China, it is present in many East and Southeast Asian dishes. In addition to Chinese varieties, you will also find different types of soy sauce in everything from Asian to Chinese cuisine. Korean condiments has Filipino saucesAdditionally, shoyu is the name of Japanese-style soy sauce that is closer in composition to traditional soy sauce.

Tamari vs. soy sauce

While tamari and soy sauce have a lot in common, they aren’t necessarily interchangeable. “Tamari and soy sauce are both soy-based condiments, but they differ in composition, texture, and fermentation,” Wong says. Here are some of the key ways they differ:

Origin

Tamari originates from Japan, while soy sauce has its origins in China.

Ingredients

“Soy sauce is made from the fermentation of soybeans and wheat, while tamari is made from the fermentation of miso,” VenHuizen explains. Tamari is usually wheat-free and contains a higher concentration of soy in the form of miso.

Color, flavor and consistency

According to VenHuizen, the color of tamari and soy sauce is quite similar, although tamari appears a bit darker. Wong says the process of making tamari gives it a richer, more robust umami flavor and a thicker consistency. The ingredients and process used to make soy sauce, on the other hand, “result in a saltier, thinner sauce with a slightly sweet flavor,” she says.

Sodium content

Tamari and soy sauce are both significant sources of sodium, which most adults should limit to 2,300 mg per dayaccording to the FDA. That said, tamari has a slight edge over soy sauce in this area, though the exact amount of sodium varies by brand and specific products. “Tamari typically has slightly less sodium than regular soy sauce. This makes it a better option for those managing their sodium intake, which is crucial for heart health and blood pressure management,” Wong says.

Note: Many soy sauce and tamari brands offer lower-sodium alternatives to their standard sizes, allowing you to enjoy their rich flavors within healthier limits.

Is tamari healthier than soy sauce?

In short, tamari is generally a healthier alternative to soy sauce, but not just because it’s slightly lower in sodium. “Tamari offers a range of health-promoting antioxidants and, surprisingly, a fair amount of protein at two grams per tablespoon,” says VenHuizen. She adds that tamari also offers small amounts of B vitamins, zinc, copper, manganese, and potassium.

Since tamari typically contains little to no wheat, it’s also a safer option for those with celiac disease or gluten sensitivities. “Most dark Asian sauces contain wheat, so tamari is a great choice,” says VenHuizen. While traditional soy sauce does contain wheat, there are gluten-free options available. Of course, be sure to check labels if you have any of these conditions.

Note: Since both tamari and soy sauce are fermented food products, those sensitive to histamines may be better off. using both sparinglyAdditionally, people with soy allergies should refrain from consuming both.

When (and how) to use tamari sauce or soy sauce

If you’re forced to use tamari as a soy sauce substitute for health or other reasons, Wong says a 1:1 ratio will suffice in most recipes. Still, sometimes it may be more ideal to use tamari instead of soy sauce (and vice versa).

Wong notes that tamari particularly shines in cooked dishes where you’re looking for a thicker consistency and deeper umami flavor: think soups, stews, stir-fries, and braises. You also can’t go wrong using tamari as a raw seasoning, whether as a vegetable saucefish or bite-sized starters or main courses. “It’s often used as a dipping sauce for sashimi or dumplings, but also mixed with other sauces for salad dressings,” adds VenHuizen. Really creative (while simultaneously satisfying your sweet tooth), you can even prepare your own tamari caramel sauce pour over ice cream sundaes, French toast, popcorn and sweet potato fries.

Soy sauce, on the other hand, is particularly suited to marinades. “Its finer texture and slightly stronger flavor can be ideal for marinades, especially for meats, because it penetrates quickly,” Wong says.

The essentials

Tamari and soy sauce have a lot in common, including their umami-rich flavor and the heat they bring to many Asian dishes. In this duel between the two, tamari can be a healthier substitute for soy sauce, especially for those who need to avoid wheat and/or limit their sodium intake (although opting for tamari over soy sauce will make only a small difference in the latter regard). So your best bet is to opt for a lower-sodium version of either flavorful condiment.

FAQ

Does tamari contain monosodium glutamate?

“Naturally brewed tamari does not contain added monosodium glutamate (MSG),” Wong says. However, it’s possible that some MSG exists as a byproduct of the fermentation process. She stresses the importance of checking labels to make sure you’re choosing a variety that fits your dietary preferences and is appropriate for your health concerns.

Is too much tamari bad for your health?

While tamari offers a hint of beneficial compounds, there can be too much of a good thing. It’s still a significant source of sodium—according to VenHuizen, up to 500 to 1,010 mg per tablespoon— so make sure to include this amount in your daily diet so as not to consume it in excess.

Does tamari need to be refrigerated?

Since tamari doesn’t contain preservatives, Wong recommends storing it in the refrigerator after opening to maintain its flavor and quality. She adds that soy sauce can often be stored at room temperature, though it’s best to keep it refrigerated if it’s naturally brewed, low in preservatives, or if you simply prefer it fresh.

The Best Tamari and Soy Sauces to Buy

There are many types of tamari and soy sauces available on the market. They vary in flavor and consistency. Here are some brands to consider.

Quantity: 10 fluid ounces

Serving size: 1 tablespoon

Calories: 10

Crabs: <1 gram

Protein: 2 grams

Sodium: 980 milligrams

Potassium: 130 milligrams

Quantity: 10 fluid ounces

Serving size: 1 tablespoon

Calories: 10

Crabs: 1 gram

Protein: 1 gram

Sodium: 590 milligrams

Potassium: 50 milligrams