4.5 %
Niacin contributes to normal energy-yielding metabolism, to normal psychological function and to the reduction of tiredness and fatigue.
How many calories are in soy sauce?
11.9kcal
in a 15 g tablespoon
79 kcal per 100 g.
Source: UK CoFID 2021, record 17-721, 8 analysed samples. Checked 5 October 2026.
0.45 gProtein
0 gFibre
4.5 %Daily niacin
What’s in a 15 g tablespoon
More than half of a tablespoon is water. The rest is 2.7 g carbohydrate and 0.45 g protein.
- 0.45 gProtein
- 2.7 gCarbohydrate
- 9.8 gWater
- 2.1 gMinerals and the rest
Below average for sauces, soups and condiments
Soy sauce is 79 kcal per 100 g. The 92 sauces, soups and condiments in this database average 154.
Soy sauce79
Sauces, soups and condiments average154
High in salt
13.8 g of salt per 100 g, which is red on a UK traffic-light label (the line is 1.5 g).
Salt, per tablespoon2.1 g
Sugars, per tablespoon2.5 g
Vitamins and minerals in soy sauce
Two of the 17 recorded reach the “high in” level. Niacin leads.
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 17 with amounts
Chloride1230 mg, 154 %
Niacin (vitamin B3)0.72 mg, 4.5 %
Iron0.36 mg, 2.6 %
Magnesium5.6 mg, 1.5 %
Riboflavin (vitamin B2)0.02 mg, 1.4 %
Potassium27 mg, 1.4 %
Manganese0.03 mg, 1.4 %
Phosphorus7.1 mg, 1 %
Folate0.00165 mg, 0.8 %
Thiamin (vitamin B1)0.01 mg, 0.7 %
Calcium2.6 mg, <1 %
Zinc0.03 mg, <1 %
Copper0 mg, <1 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What soy sauce doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 2 % of the zinc reference intake per 100 g.
Vitamin D
0mgin soy sauce
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin soy sauce
Find it inCherries, West Indian2150 % per 100 g
Zinc
2%in soy sauce, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
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Soy sauce against other sauces, soups and condiments
Soy sauce comes second for niacin here, just behind soup (chicken noodle, dried).
6.2mg
4.8mg
1.4mg
0.3mg
All values per 100 g, from the same dataset. Differences are against soy sauce.
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Questions about soy sauce
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of soy sauce?
A typical portion (15 g, one tablespoon) gives 12 kcal. Per 100 g the figure is 79 kcal.
Is soy sauce high in chloride?
Yes. Soy sauce, light and dark varieties has 8200 mg chloride per 100 g, 1025 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does soy sauce have most of?
By share of the daily reference intake: chloride (8200 mg, 1025 %), niacin (4.8 mg, 30 %) and iron (2.4 mg, 17 %) per 100 g.
Is soy sauce a good source of protein?
Soy sauce, light and dark varieties has 3 g protein per 100 g, 15 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 17-721, Soy sauce, light and dark varieties, 8 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LFRA, Nutrient analysis of miscellaneous foods, 1992; and industry data, 2013. Values are per 100 g of the edible part; a tablespoon is 15 g, one tablespoon, the usual UK portion for sauces, soups and condiments. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 92 sauces, soups and condiments kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More sauces, soups and condiments
From the same group, with calories per 100 g, and the foods with the most niacin.
