6 Best Low-Sodium Soy Sauces in 2023 (Registered Dietitian-Reviewed)

Manufacturers usually label low-sodium versions with the words “low sodium” or “reduced sodium.” While there are set definitions for terms like these in foods, they don't apply to condiments or sauces.

That means you'll probably have to find the normal sodium version of products and compare the sodium content per serving. A typical soy sauce will contain around 879 to 920 milligrams per tablespoon, while low-sodium versions generally only contain less than 750 milligrams per serving, and some contain far less than that.

Further complicating matters is the fact that soy sauces can come in light and dark versions. Low-sodium soy sauces are not the equivalent of light soy sauces. Light soy sauces are just lighter in taste and thinner in color, while only low-sodium means the actual sodium content is lower.

There are multiple types of soy sauces, including Japanese, Chinese, and Thai. Japanese soy sauce tends to be clearer in color and thinner in consistency than Chinese versions. Thai soy sauces are closer to Chinese soy sauces in terms of how people use them to either add color or flavor to food.

While some of these soy sauces are labeled as light or light color, only those with the label low-sodium or less sodium contain less salt per serving. Sometimes you might see Japanese soy sauces labeled as usukuchi, which means “light taste.”

Look at the list of ingredients and nutrition labels to compare the sodium per serving and where salt or sodium falls in the list. The higher salt or sodium is in the list, the more likely it is that it is not a low-sodium soy sauce. When ingredients are higher up, it means they make up a larger proportion of the sauce.

Some Japanese soy sauces are less salty in taste than others. For instance, dark Japanese soy sauce tends to taste less salty than light Japanese soy sauce. However, this doesn’t mean dark soy sauce necessarily contains less sodium per serving.

And, if you’re not able to find a low-sodium soy sauce at the grocery store, you can also dilute a regular soy sauce to reduce its content per serving.

Most soy sauce brands carry low-sodium versions. However, there can be some key differences between soy sauces from various countries of origin. Before choosing a brand and type, you’ll want to verify the type of dish you’re making and what type of soy sauce it calls for.

Low-sodium soy sauces may also be organic, and you may want to choose these if you have concerns about soybeans treated with pesticides or GMOs. However, low-sodium soy sauces do not necessarily cater to supplementary dietary restrictions like kosher or gluten-free, so make sure to check the labels.

Low-sodium soy sauces may come in various sizes. These sizes can include individual containers of 10 ounces or 15 ounces. You may also find packets, larger containers, and multipacks. 

You might want larger containers for cooking at home and smaller ones for eating out, so you can season your own food at the restaurant. Packets are good to throw in lunchboxes for work or school.

If you only use soy sauce occasionally at home, you might also want smaller containers. Think about how much soy sauce you consume and what your recipes call for.

Look at the expiration date on the packaging to help evaluate whether you’ll use the product in time. When a bottle or container of soy sauce is not opened, it has an average shelf life of three years.

Also, keep in mind that you’ll need to refrigerate low-sodium sauce once you open the container. The sauce could develop mold or the flavor integrity can degrade over time. There is a higher chance of this with sauces that have lower sodium content. You can expect soy sauce to last around one month to one year in the refrigerator on average.