Is soy sauce gluten-free? Usually not, and here’s what to use instead

Usually not. Most soy sauce is brewed from soybeans and wheat, so the ingredient list says wheat and it isn’t suitable for coeliac (celiac) disease. Gluten-free soy sauces do exist, and so does tamari, but you have to check.

Why soy sauce contains wheat

Traditional Japanese koikuchi shoyu, the everyday dark soy sauce, is roughly half soybeans and half roasted wheat. Chinese light and dark soy sauces usually contain wheat too. That’s why soy sauce is one of the most common hidden sources of gluten in Asian food, in marinades, dressings and stir-fries.

What you can use

• Soy sauce labelled gluten-free. Several big brands make one; the label and the ingredient list (no wheat) tell you.
• Tamari. Traditionally made with little or no wheat, and many tamaris are wheat-free, but not all. Check that the ingredients don’t list wheat.
• Coconut aminos. A soy-free, wheat-free alternative with a sweeter taste.

Eating out

This is the one to ask about in Japanese, Chinese, Korean, Thai and Vietnamese restaurants, and in any marinade or glaze. Useful questions:

• Is soy sauce used in this dish, including the marinade and the sauce?
• Do you have a gluten-free soy sauce or tamari?

In Japan, look for 小麦 (wheat) and 醤油 (soy sauce) on labels. Our free card tool shows these questions in Japanese, Chinese, Korean, Thai and 50+ other languages.

Assume ordinary soy sauce contains wheat, and carry your own gluten-free one or tamari when you travel. It turns sushi, dumplings (the gluten-free kind) and stir-fries back into easy meals.

Keep reading

• The Hidden-Gluten Watchlist: the 15 forbidden names and the ones to check
• Free restaurant card tool, 60+ languages
• Gluten-free Japan: our country page
• Ingredient Decoder: hidden gluten words
• Is malt extract gluten-free?

Sources: Codex Alimentarius (gluten-free = 20 mg/kg or less), EU Regulation 828/2014, Coeliac UK, NHS. We inform, we don’t diagnose: for medical questions, your doctor or dietitian has the last word.