What Is Gluten-Free Soy Sauce? What is Tamari? Your sushi questions answered!

This post contains affiliate links. Please see our disclosure policy.

You’re sitting down for sushi and you ask for the gluten-free soy sauce. Do you know what they’re giving you? What about searching for gluten-free soy sauce in the grocery store? Is that the same as tamari? What should I use to stay safe?

What is gluten-free soy sauce?

When you’re cooking a dish that calls for gluten-free soy sauce, it’s typically going to be either a traditionally-brewed soy sauce made with a substitute for the wheat, or tamari sauce. While there are subtle differences in how tamari and gluten-free soy sauce are made and taste, the thing that matters is staying safe, and so many people use them interchangeably as condiment or in recipes.

When a gluten-free soy sauce is set in front of you at a restaurant, always ask what brand it is and for an ingredient list. While there are safe brands of gluten-free soy sauce available, unfortunately some restaurants don’t quite understand the need for celiac-safe soy sauce. Follow along as Gluten Free Watchdog calls out restaurants that claim their wheat-based soy sauce is gluten-free (hint: it’s not!).

Soy sauce is a fermented sauce that’s made from soy, a carbohydrate (like wheat), water, and salt. You can learn more about traditional fermention of soy sauce from Kikkoman, a well-known soy sauce brand. However, you can still create soy sauce that’s free from gluten if you use a substitute like corn or soy.

What are the gluten-free soy sauce brands?

Kikkoman Gluten-Free Soy Sauce (uses rice) Ingredients: water, soybeans, salt, rice, sugar

Lee Kum Kee Gluten Free Soy Sauce (uses corn starch)

Gluten-Free Soy Sauce Alternatives

Tamari has always been a go-to alternative for gluten-free soy sauce. I’d ask “do you have gluten-free soy sauce?” and the server would bring out tamari – it’s just known as an alternative. I have to admit that I never knew what tamari was before I went gluten-free!

It’s 100% soy-based sauce. It’s actually the liquid that acculates during fermenting soy and turning it into miso. According to San-J, a large tamari manufactuer, it’s supposed to be richer in taste than traditional soy sauce. Traditional soy sauce is meant to be “sharper,” with a stronger alcoholic taste. Tamari is typically made with just water, soybeans, salt, and sugar.

Looking for gluten-free tamari? Look for these brands:

San-J Tamari 

San-J Reduced Sodium Tamari

San-J Tamari Lite 50% Less Sodium

San-J Organic Tamari

San-J Organic Tamari Reduced Sodium

San-J Organic Tamari Travel Packs

Eden Foods Tamari Soy Sauce Organic 

Kikkoman Tamari Soy Sauce 

Coconut Aminos are considered a non-soy alternative to soy sauce, whether gluten-free or gluten-full. However, it doesn’t taste like soy sauce on its own. It’s much sweeter, lighter, and less thick than traditional soy sauce. However, mixed with other asian sauces in a dish, it can work for an alternative to common soy sauce.

Looking for gluten-free coconut aminos? Look for these brands:

Big Tree Farms

Bragg Liquid Aminos (contains soy)

Coconut Secret

Regardless of what you’re putting in your stir-fry or having with sushi, just make sure it’s gluten-free!

Written by Erica Dermer, originally published in Gluten Free & More.

You May Also Like

Welcome

You’ve just landed in your gluten-free happy place! Gluten Free & More is America’s #1 allergen-free magazine, and we’re proud to be a vibrant collection of gluten-free voices, stories, and recipes that inspire and uplift.

Get new recipes sent to your inbox!
Don't miss out! Subscribe and get all the new recipes first.

Leave a comment

Your email address will not be published. Required fields are marked *

1 Comment

  1. Steve says:

    I discovered Kikkoman Gluten-free Sweet Soy Sauce on the clearance table at my local supermarket. I love soy sauce, so I put a bottle in my basket. It’s fantastic on brown or white rice and has become my favorite soy sauce for rice.