Soy sauce
Low GI
GL 0.1 per piece (9 g) · GL 1 per 100 g
- Very low glycemic load
- Extremely high sodium content
Soy sauce has a glycemic index of 20 (Low). One piece (9 g) adds a glycemic load of 0.1.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #174277 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Soy sauce
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Soy sauce is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 teaspoon | 5 g | 0.1 |
| 1 individual packet | 9 g | 0.1 |
| 1 tablespoon | 16 g | 0.2 |
| 1 cup | 255 g | 2.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 53 kcal |
| Carbohydrates | 4.9 g |
| Sugars (Total) | 0.4 g |
| Natural | 0.4 g |
| Added | 0 g |
| Fiber | 0.8 g |
| Soluble | 0.2 g |
| Insoluble | 0.6 g |
| Protein | 8.1 g |
| Fat | 0.6 g |
| Saturated | 0.1 g |
| Unsaturated | 0.5 g |
| Sodium | 5737 mg |
Processing Level
Why this score?
- Very low glycemic load
- Contains modest protein content
- Extremely high sodium content
- Often contains gluten/wheat additives
Allergens
Recipes with Soy sauce
-
Bò Lúc Lắc (Shaking Beef) with Watercress Salad 25 min · 12 ingredients · advanced -
Bulgogi Lettuce Wraps 20 min · 12 ingredients · advanced -
Cantonese Steamed Sea Bass with Ginger and Scallion 20 min · 8 ingredients · medium -
Ebi Sunomono (Prawn & Cucumber Salad with Sesame) 20 min · 10 ingredients · medium -
Ginger Pork Shōgayaki with Cauliflower Rice 20 min · 8 ingredients · medium -
Lighter Hot and Sour Soup with Tofu and Egg Ribbons 22 min · 13 ingredients · advanced -
Oi Muchim (Korean Spicy Cucumber Salad) 15 min · 10 ingredients · medium -
Sugar-Free Tamagoyaki with Cucumber Sunomono 20 min · 8 ingredients · medium -
Sundubu Jjigae (Korean Soft Tofu Stew) 25 min · 10 ingredients · medium -
Sunomono (Japanese Cucumber Salad) 15 min · 7 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Soy sauce?
Soy sauce has a glycemic index of 20 (Low). One piece (9 g) has a glycemic load of 0.1; per 100 g the glycemic load is 1.
Is Soy sauce good for people with insulin resistance?
Soy sauce has a low glycemic index (20), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Soy sauce has the lowest glycemic load?
Among the forms of Soy sauce in this database, Mushroom-based low-sodium soy sauce alternative has the lowest glycemic load (0.1 per 100 g).
Check Soy sauce in the Logi app, with your portion.
