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

Below, we’ll explain the ins and outs of tamari vs. soy sauce. Discover the key similarities and differences, and share whether one is a more nutritious option than the other.

What is tamari?

Tamari is a popular type of Japanese soy sauce. “Although soy sauce is thought to have originated in China, tamari is traditionally thought to have originated in Japan,” says Danielle VenHuizen, RDN“The Japanese discovered that the liquid that formed on the surface of the fermenting miso had a pleasant taste somewhat resembling soy sauce.” Miso (that is, fermented soybean paste) is said to Japan’s Oldest Fermented Foodand the first recorded mention of Japanese soy sauce dates back to the eighth century AD.

“Umami flavors are very important in traditional Japanese cooking, and tamari is a big part of that,” says VenHuizen. Fun fact: the word umami means “pleasant savory taste” in Japanese.

Related Stories

What is soy sauce?

“Soy sauce is made from a mixture of soybeans and wheat, which is fermented with added brine and mold,” explains Jessie Wong, RDN.

Soy sauce, of which there are many different types, is one of the most important staples in Asian cuisine. Although it originates from China, it is present in many dishes from East and Southeast Asia. Aside from the Chinese varieties, you will also find different types of soy sauce in everything from Korean spices Unpleasant Filipino saucesShoyu is also the name for Japanese soy sauce, which is more similar in composition to traditional soy sauce.

Tamari vs Soy Sauce

While tamari and soy sauce have a lot in common, they’re not necessarily interchangeable. “Tamari and soy sauce are both soy-based seasonings, but they differ in composition, texture, and fermentation,” Wong says. Here are some of the key aspects that differentiate the two:

Origin

Tamari originates from Japan, while soy sauce originates from China.

Ingredients

“Soy sauce is made by fermenting both soybeans and wheat, while tamari is made by fermenting miso,” says VenHuizen. Tamari is typically wheat-free and has a higher concentration of soy in the form of miso.

Color, taste and consistency

Tamari and soy sauce are quite similar in color, VenHuizen says, though tamari is a bit darker in appearance. According to Wong, the process of making tamari results in 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

Both tamari and soy sauce are significant sources of sodium, which most adults should limit 2,300 mg per dayaccording to the FDA. That said, tamari does have a slight edge over soy sauce in this area, though the exact sodium content varies by brand and specific product. “Tamari generally has slightly less sodium than regular soy sauce. This makes it a better option for people who want to keep their sodium intake in check, which is crucial for heart health and blood pressure,” Wong says.

Note: Many soy sauce and tamari brands offer lower sodium alternatives to their standard SKUs, so you can enjoy the rich flavors in a healthier way.

Is tamari healthier than soy sauce?

In short, tamari is generally a healthier alternative to soy sauce, but not just because it has slightly less sodium. “Tamari provides a variety of health-promoting antioxidants and, surprisingly, a significant amount of protein at two grams per tablespoon,” VenHuizen explains. She adds that tamari also contains small amounts of B vitamins, zinc, copper, manganese and potassium.

Because tamari typically contains little to no wheat, it’s also a safer option for people with celiac disease or gluten allergies. “Most dark Asian sauces contain wheat, so tamari is an ideal choice,” says VenHuizen. While traditional soy sauce does contain wheat, gluten-free options do exist. Of course, be sure to check labels if you have one of these conditions.

Note: Because tamari and soy sauce are both fermented foods, people with a sensitivity to histamines may be better off use both sparinglyPeople with a soy allergy should avoid both products.

When (and how) to use tamari vs. soy sauce

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

Wong notes that tamari really shines in cooked dishes where you want a thicker consistency and deeper umami flavor: think soups, stews, stir-fries, and roasts. You also can’t go wrong using tamari as a raw seasoning, whether it’s as a sauce for vegetablesfish, or small appetizers or main courses. “It is often used as a dipping sauce for sashimi or dumplings, but also mixed with other sauces for dressings,” VenHuizen adds. To Real creative (while satisfying your sweet tooth at the same time), you can even create your own tamari caramel sauce to drizzle over ice cream sundaes, French toast, popcorn and sweet potato fries.

On the other hand, soy sauce is particularly well-suited for marinating. “Its thinner texture and slightly sharper flavor can be ideal for marinating, especially for meats, as it is absorbed quickly,” Wong says.

The heart of the matter

Tamari and soy sauce have a lot in common, most notably their umami-rich flavor profiles and the zing they add to countless Asian dishes. In the battle between the two, tamari can be a healthier soy sauce replacement, especially for those who need to avoid wheat and/or limit their sodium intake (though choosing tamari vs. soy sauce will only make a small dent on the latter front). So your best bet is to opt for a low-sodium version of either of these tasty condiments.

Frequently Asked Questions

Does tamari contain MSG?

“Naturally brewed tamari does not contain added monosodium glutamate (MSG),” Wong says. However, there is a chance that 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 you?

Although tamari contains a handful of beneficial compounds, it can also be too much of a good thing. It is still a significant source of sodium, according to VenHuizen as much as 500 to 1,010 mg per tablespoon—so make sure you include this amount in your daily diet so you don’t get too much of it.

Should tamari be kept in the refrigerator?

Because tamari doesn’t contain any preservatives, Wong recommends refrigerating it after opening to preserve its flavor and quality. She adds that soy sauce can often be stored at room temperature, though you may want to keep it refrigerated if it’s naturally brewed, has few preservatives, or simply prefers it chilled.

The Best Tamari and Soy Sauce to Buy

There are many different types of tamari and soy sauce available on the market. They vary in taste and consistency. Here are a few brands to consider.

Quantity: 10 fluid ounces

Serving size: 1 tablespoon

Calories: 10

Carbohydrates:

Egg white: 2 grams

Sodium: 980 milligram

Potassium: 130 milligram

Quantity: 10 fluid ounces

Serving size: 1 tablespoon

Calories: 10

Carbohydrates: 1 gram

Egg white: 1 gram

Sodium: 590 milligram

Potassium: 50 milligram