Tamari Nutrition Benefits and Facts

Nutritional summary

Tamari is a Japanese-style soy sauce traditionally produced without wheat, making it a common alternative for those following gluten-free diets .
Because it is a fermented soy product, tamari is often included in macrobiotic and Mediterranean-style dietary patterns that emphasize plant-based proteins like miso, tofu, and legumes .
As a concentrated condiment, tamari contains significant levels of sodium and chloride, which are the primary minerals contributing to its flavor profile and impact on daily intake.
While tamari is derived from soy, which contains isoflavones (plant compounds) linked in systematic reviews to improved arterial stiffness and blood pressure regulation, it is typically consumed in small quantities as a seasoning .

Interesting fact

Unlike traditional soy sauce which is a 50/50 blend of soy and wheat, tamari originated as the liquid runoff from the pressing of miso paste.

Standout nutrients

EPIC

SOURCE

Chloride

EPIC

SOURCE

Sodium

ACE

SOURCE

Magnesium

GREAT

SOURCE

Iron

kcal per 100g

Protein6.53g

Fat0.40g

Carbs3.78g

Fiber0.40g

Sugar4.70g

Fat breakdown

Polyunsat0.15g

Monounsat0.05g

Saturated0.04g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKeto

Sustainability

Lighter footprint

Soy-based products generally have a lower carbon footprint than animal proteins, though land use for soy is a consideration.

Confidencemedium

Storage

Refrigerate After Opening

1–3 months

To best preserve flavor and quality

Cool Dark Place

1–2 years

Unopened, away from direct sunlight and heat

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Mediterranean-style dietary interventions in adults with cancer: a systematic review of the methodological approaches, feasibility, and preliminary efficacy - PMC

[2]pmc.ncbi.nlm.nih.gov

The Impact of Stopping Medications and Introducing a Whole Food Plant-Based Diet on Patients Living with Multiple Sclerosis – A Report of Two Cases - PMC

[5]pmc.ncbi.nlm.nih.gov

Large language models in food and nutrition science - PMC

[7]pmc.ncbi.nlm.nih.gov

Preventive and Therapeutic Effects of Sericin-Derived Oligopeptides (SDOs) from Yellow Silk Cocoons on Blood Pressure Lowering in L-NAME-Induced Hypertensive Rats - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

43.9

Version

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