Teriyaki sauce is a popular Japanese cooking sauce that is used to glaze meats, fish, and vegetables. The main ingredients in teriyaki sauce are soy sauce, mirin, sake, and sugar. While traditional teriyaki sauce does not contain gluten ingredients, many commercial teriyaki sauces contain additives that may not be gluten-free.
Gluten Overview
Gluten is a protein found in grains like wheat, barley, and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten can cause adverse health effects. That’s why it’s important for people who need to follow a gluten-free diet to be aware of potential sources of gluten.
Traditional Teriyaki Ingredients
Authentic Japanese teriyaki sauce is made by mixing and heating four main ingredients:
- Soy sauce – Made from fermented soybeans and wheat. Can contain gluten.
- Mirin – Sweet rice wine used in Japanese cooking. Gluten-free.
- Sake – Japanese rice wine. Gluten-free.
- Sugar – Typically white sugar or brown sugar. Gluten-free.
As you can see, traditional teriyaki sauce contains both gluten and gluten-free ingredients. The soy sauce contains wheat, making it a source of gluten. The other three ingredients – mirin, sake, and sugar – are naturally gluten-free.
Gluten in Commercial Teriyaki Sauces
Many pre-made bottled teriyaki sauces available at grocery stores contain additional thickeners, seasonings, and preservatives that may introduce sources of gluten, including:
- Modified food starch – Can be made from wheat, corn, or potatoes. Need to check source.
- Hydrolyzed wheat protein
- Soy protein concentrate
- Maltodextrin
- Dextrin
It’s important to read the ingredient list and nutrition labels closely. Look for the “gluten-free” label claim on packaging. Contact manufacturers directly if you have any questions about ingredients.
Gluten-Free Teriyaki Sauce Options
There are a few different options for gluten-free teriyaki sauce:
- Make homemade teriyaki sauce – Use traditional gluten-free ingredients like tamari or coconut aminos instead of soy sauce. This gives you control over all ingredients.
- Choose certified gluten-free brands – Look for reputable brands that carry a gluten-free certification from organizations like GFCO or NSF.
- Use single-ingredient teriyaki marinades – Some brands offer teriyaki marinades that contain only one ingredient like pineapple juice or ginger. This simplifies ingredient lists.
When dining out, always confirm with the restaurant that menu items made with teriyaki sauce are gluten-free. Ask to review ingredient lists to be safe.
Is Soy Sauce Gluten-Free?
Regular soy sauce is made from fermented soybeans and wheat, making it a source of gluten. However, there are gluten-free tamari and tamari-style soy sauces made without wheat:
- Tamari – Traditional Japanese gluten-free soy sauce made without wheat. Check labels for any additives.
- Tamari-style soy sauce – Made to mimic the flavor of tamari but not necessarily wheat-free. Carefully check labels.
- Coconut aminos – Sauce made from coconut tree sap with a flavor profile similar to soy sauce. Naturally gluten-free.
When buying soy sauce or tamari, confirm the product is labeled “gluten-free.” Do not assume all tamari or dark colored soy sauces are wheat-free.
Cross-Contamination Risks
Even if all the ingredients in a teriyaki sauce are gluten-free, there is still a chance of cross-contamination during manufacturing if equipment is shared with wheat-based products. Cross-contamination can occur:
- In factories that produce both gluten and gluten-free foods
- At restaurants if gluten and gluten-free dishes are prepared together
- In homes if gluten and gluten-free foods are stored or prepared alongside each other
To reduce cross-contamination, look for brands that state “gluten-free” on the label and produce foods in dedicated gluten-free facilities. When cooking at home, prepare gluten-free dishes first and thoroughly sanitize work areas and utensils between uses.
What About Wheat Allergies?
Those with a wheat allergy must also avoid teriyaki sauce made with soy sauce or other wheat ingredients. However, having a wheat allergy is different from having celiac disease or non-celiac gluten sensitivity:
- Wheat allergy – Immune reaction to wheat proteins. Can cause anaphylaxis so wheat must be strictly avoided.
- Celiac disease – Autoimmune reaction to gluten. Damage to small intestine occurs when gluten is consumed.
- Non-celiac gluten sensitivity – Adverse reaction to gluten without immune system involvement. Symptoms resolve on a gluten-free diet.
Those with a wheat allergy must avoid all forms of wheat, while those with celiac or non-celiac gluten sensitivity react specifically to the gluten protein fraction in wheat and related grains.
Bottom Line
The bottom line is that traditional teriyaki sauce made from soy sauce, mirin, sake, and sugar contains gluten due to the soy sauce. However, gluten-free tamari can often be substituted to make a gluten-free teriyaki sauce.
When buying pre-made teriyaki sauce, carefully inspect the ingredients list and purchase brands that are certified gluten-free to avoid wheat-based thickeners, preservatives, and flavorings. If you have celiac disease or a wheat allergy, also consider the risk of cross-contamination from manufacturing equipment when choosing brands.
With some modifications and careful label reading, people who need to follow a gluten-free diet can enjoy the sweet and salty flavor of teriyaki sauce. Making homemade teriyaki sauce from scratch can be the safest option if you want full control over ingredients.
