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Liquid Aminos vs. Soy Sauce: What’s the Difference?

Liquid Aminos and Soy Sauce are both popular condiments used to add umami flavors to dishes, but they differ in composition, nutritional values, and suitability for specific diets. Liquid Aminos is a gluten-free, lower-sodium alternative to traditional soy sauce and is made from soybeans and water. Soy Sauce is fermented and contains wheat, making it unsuitable for gluten-free diets. Liquid Aminos may be a better choice for those watching their sodium intake, but it's not necessarily "healthier" than soy sauce. Both can be used interchangeably in recipes, though the flavors are not identical.

By Cookist

When it comes to adding umami flavors to your dishes, both liquid aminos and soy sauce are popular choices. However, many people are not aware of the subtle differences that separate the two. Not only do these differences affect the taste, but they also have an impact on nutritional values and dietary needs. Here we will delve into these distinctions to help you make an informed decision.

What Are Liquid Aminos?

Liquid aminos are a gluten-free alternative to soy sauce, made from soybeans and water. This sauce is typically brewed and then mixed with hydrochloric acid to break down the proteins into amino acids. Afterward, it is neutralized with sodium bicarbonate. Liquid aminos are free from artificial preservatives and often chosen by those who are gluten-sensitive or looking for a lower-sodium option.

What Is Soy Sauce?

Soy sauce, on the other hand, is a fermented condiment made from soybeans, wheat, salt, and fermenting agents like molds or bacteria. It undergoes a fermentation process that can last several months, creating a complex flavor profile. Traditional soy sauce contains wheat, making it unsuitable for gluten-free diets.


Nutrition Facts

Liquid Aminos:

Calories: 5-10 per teaspoon
Sodium: 320-400 mg per teaspoon
Protein: 0.5 grams per teaspoon

Soy Sauce:

Calories: 10 per teaspoon
Sodium: 900-1000 mg per teaspoon
Protein: 1 gram per teaspoon

Is Liquid Aminos Healthier Than Soy Sauce?

Liquid Aminos tends to be lower in sodium, making it a better option for those who are watching their sodium intake. It is also gluten-free and contains no artificial preservatives. However, it's essential to note that liquid aminos are not necessarily "healthier" but provide a different set of nutrients and benefits. Always read labels and consult with a healthcare provider to meet your specific dietary needs.

Can Liquid Aminos Replace Soy Sauce?

Yes, liquid aminos can replace soy sauce in most recipes. However, the flavors are not identical. Liquid aminos are slightly sweeter and less salty, so you may need to adjust seasonings accordingly. Always taste and modify your dish to achieve the desired flavor profile.

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