What soy sauces are gluten free?

Soy sauce, also known as soya sauce, is a popular condiment made from soybeans that is commonly used in East Asian cuisines. It adds a savory umami flavor to dishes and is a staple ingredient in many marinades, stir-fries, dipping sauces, and more. While traditional soy sauce contains wheat, many brands offer gluten-free soy sauce made without wheat for people who need or prefer to avoid gluten.

What is gluten and why does it matter in soy sauce?

Gluten is a protein found in grains like wheat, barley, and rye. People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten and experience digestive symptoms or other health issues when they eat it. Soy sauce made in the traditional way contains wheat, making it off-limits for gluten-free diets. Fortunately, there are many alternatives made without wheat or barley that are safe for people avoiding gluten.

How is traditional soy sauce made?

Authentic soy sauce is made by fermenting a mixture of soybeans, wheat, salt, and water. Specifically, an Aspergillus mold ferments the grains to break down proteins and starches, developing the rich color and umami flavor. The wheat provides sugars for the mold to feed on during this process. After fermenting for several months, the liquid is pressed out, resulting in the final soy sauce. The wheat adds sweetness, viscosity, and amino acids to balance the flavor. Due to this process, standard soy sauce contains gluten and is not suitable for gluten-free diets.

What ingredients make soy sauce gluten-free?

Gluten-free soy sauces are made without wheat or barley, instead using gluten-free grains or other substitutions. Common ingredients include:

  • Soybeans – The base ingredient that provides amino acids and flavor.
  • Rice – Used to add sweetness in place of wheat.
  • Corn – Provides sugars to feed fermentation.
  • Tapioca – Used for thickening and texture.
  • Salt – For flavoring and preservation.
  • Water – The liquid base in which fermentation occurs.

Brands vary in their exact blend of grains and thickeners used, but any combination of these gluten-free ingredients can produce wheat-free soy sauce.

How is gluten-free soy sauce made?

While the traditional soy sauce fermentation process involves wheat, gluten-free brands use modified production methods. Here are two main ways they make wheat-free soy sauce:

  • Fermented soy sauce – The manufacturer ferments soybeans and gluten-free grains like rice or corn instead of soybeans and wheat. It follows a similar multi-month fermentation and aging process but without the gluten-containing ingredients.
  • Hydrolyzed vegetable protein – Soybeans and/or grains are hydrolyzed using acids or enzymes to break down the proteins into amino acids and create flavor. The liquid is then blended with thickeners like tapioca starch to make a wheat-free sauce.

Both techniques allow brands to recreate the umami taste and thick texture of soy sauce without using wheat or barley in the production process.

What are some common gluten-free soy sauce brands?

There are many reputable brands that make gluten-free soy sauces using specially formulated recipes to achieve the desired flavor profile. Here are some of the most popular gluten-free soy sauce options:

Brand Types
Kikkoman Gluten Free Soy Sauce, Tamari Soy Sauce
San-J Organic Tamari, Gluten Free Soy Sauce
La Choy Gluten Free Soy Sauce
Lee Kum Kee Premium Dark Soy Sauce, Premium Light Soy Sauce
Aloha Shoyu Organic Shoyu, Coconut Aminos
Tamari Foods Organic Tamari, Wheat Free Tamari

Look for reputable brands that state “gluten-free” clearly on the label. Some brands that make gluten-containing soy sauce products may also offer gluten-free varieties, so check the wording carefully when shopping.

What is tamari sauce?

Tamari is a type of gluten-free soy sauce that originated as a byproduct of miso paste production in Japan. Authentic tamari contains little to no wheat and is made by fermenting soybeans and salt. It has a rich umami flavor with a hint of sweetness. Due to its traditionally wheat-free nature, tamari has become a popular soy sauce alternative for gluten-free eaters.

However, some tamari sold today contains small amounts of wheat or barley. To be safely gluten-free, choose brands that are certified gluten-free or verify an absence of wheat, barley, rye, and malt on the label.

Does soy sauce naturally contain gluten?

Traditional soy sauce is not naturally gluten-free due to the vital role wheat plays in the fermentation process. The wheat provides the carbohydrates that the mold cultures feed on as they break down the soybeans. Without wheat or another gluten grain, the fermentation would not happen in the same way.

However, the soybeans themselves are naturally gluten-free. By fermenting soybeans with gluten-free grains instead, brands can recreate the flavor of soy sauce without the gluten. Or by using alternative production methods like hydrolysis, manufacturers can make soy sauce seasoning from just soybean and gluten-free ingredients.

So no, unadulterated soy sauce does not contain gluten naturally. But in its traditional production process, wheat is a necessary component, making standard soy sauce off-limits for those avoiding gluten.

Are there risks of cross-contamination in soy sauce production?

For people with celiac disease or severe gluten intolerance, cross-contamination is a concern when choosing condiments like soy sauce. Even if a brand uses gluten-free ingredients to make their product, cross-contact with gluten could occur:

  • In facilities that also process wheat-based foods
  • Through shared equipment that processes gluten-containing ingredients
  • From employees handling gluten-based foods and gluten-free foods

Reputable gluten-free brands have strict protocols in place to prevent cross-contamination. They may use dedicated gluten-free facilities, equipment, and employees. When shopping, look for brands that state their product is gluten-free on packaging and specify the measures they take to avoid cross-contact.

Do soy sauce alternatives like coconut aminos contain gluten?

Coconut aminos are a popular soy-free, gluten-free alternative to soy sauce. They are made by fermenting the sap from coconut trees along with salt and spices. The aging process develops a rich, salty-sweet flavor profile. As coconut aminos contain no soy or gluten grains, they provide a versatile gluten-free substitute for soy sauce.

Other soy sauce swaps like tamari, liquid aminos, or Bragg’s Liquid Aminos are also naturally gluten-free. They can be derived from ingredients like coconut, rice, or seaweed. Always check labels to confirm the absence of gluten-containing ingredients.

What about low sodium, lite, or less sodium soy sauces?

Many brands offer reduced or low sodium soy sauce options. The production process is the same, but a portion of the salt is removed after fermentation to create a lower sodium product. As these products undergo the standard soy sauce fermentation process, they will contain gluten unless otherwise labeled gluten-free.

“Lite” soy sauces may refer to low sodium or low calorie products. Again, unless specified as gluten-free, these will contain gluten. Terms like low sodium, lite, or less sodium only indicate a difference in salt or calorie content, not gluten amount.

Are there potential sources of hidden gluten in soy sauces?

When shopping for gluten-free soy sauce, watch out for a few hidden sources of gluten:

  • Malt extract – Derived from barley and contains gluten.
  • Hydrolyzed wheat protein – Produced from wheat, contains gluten.
  • Caramel color – May be made from barley malt and contain traces of gluten.

Also be aware that some tamari, “gluten-free” soy sauces, and liquid aminos may actually contain small amounts of gluten from wheat or barley. Carefully read all labels and ingredients lists, and when in doubt, contact the manufacturer.

What about soy sauce made using genetically modified organisms (GMOs)?

Over 90% of soybeans grown in the US are genetically engineered varieties. Therefore, many soy sauces likely contain GMO-derived soybeans unless the brand specifies using non-GMO or organic soybeans. The gluten-free status of soy sauce is not affected by the use of GMO soybeans.

Some brands advertise their product is “non-GMO” or made from organic beans. This indicates the soybeans and any other ingredients are from non-genetically modified sources. While not related to gluten content, choosing non-GMO or organic varieties allows you to avoid genetically modified ingredients if desired.

Do you need to refrigerate gluten-free soy sauce?

An unopened bottle of gluten-free soy sauce does not need to be refrigerated, as the high sodium content prevents microbial growth. Once opened, it is best kept in the fridge to maintain quality and fresh taste. Refrigeration will also help prevent growth of mold, which can sometimes occur on the surface of soy sauce exposed to air.

If kept at room temperature after opening, soy sauce may slowly lose flavor intensity but is still safe to consume. For peak quality and taste, consider keeping an opened bottle chilled. This applies equally to varieties that contain gluten as well as gluten-free types.

Can you freeze gluten-free soy sauce?

Yes, you can safely freeze gluten-free soy sauce for long-term storage. Soy sauce’s high salt content makes it resistant to freezing damage. To freeze:

  • Transfer soy sauce to a freezer-safe container, leaving about 1⁄2-inch headspace.
  • Seal tightly and label with name and date.
  • Store in freezer up to one year.

Frozen soy sauce may need brief stirring or shaking when thawed to blend any separated liquid back together. Flavor and quality remain intact through freezing. Freezing can help prolong the shelf life of opened bottles.

Can you cook with soy sauce containing gluten?

For people following a strict gluten-free diet, it is not recommended to use soy sauce containing gluten in cooking or as a condiment. Trace amounts may get incorporated into “gluten-free” dishes. Even a very small amount of gluten can trigger issues for those with celiac disease or wheat allergy.

Those with mild gluten sensitivity can sometimes tolerate dishes where soy sauce is just a minor ingredient. But in general, gluten-free home cooks should stick to wheat-free soy sauce options only.

What is a reasonable price range for gluten-free soy sauce?

Gluten-free soy sauces typically range from about $3-$8 per 16 ounce bottle retail. Prices depend on the brand, whether organic, fermented vs. hydrolyzed, etc. Here are some approximate price ranges:

  • Basic hydrolyzed: $3-$5 per bottle
  • Fermented: $4-$7 per bottle
  • Organic: $6-$8 per bottle
  • Specialty artisanal: Up to $10 per bottle

For comparison, most standard soy sauces cost $2-$5 per 16 ounce bottle. So gluten-free alternatives generally come at a small price premium. Buying in bulk sizes can help lower the per-ounce cost.

Where can you find gluten-free soy sauce?

Gluten-free soy sauce can be found in the international aisle of well-stocked grocery stores, specialty Asian markets, health food stores, and online:

  • Grocery store international aisle – Look for brands labeled “gluten-free.”
  • Health food stores – Large selections of niche gluten-free brands.
  • Asian supermarkets – May carry gluten-free tamari or imported options.
  • Online stores – Websites like Amazon have a wide variety.
  • Direct from manufacturers – Purchase from brand websites.

Call ahead to confirm availability if visiting specialty shops. Be aware that even large grocery stores may only stock one or two gluten-free varieties.

What’s the bottom line?

When shopping for soy sauce, don’t assume products are gluten-free based on being tamari or reduced sodium. Always verify the label states it is gluten-free or check for wheat-free ingredients. Reputable brands producing gluten-free soy sauce are widely available in retail stores and online. With so many options, people following gluten-free diets can enjoy the flavor of soy sauce in their cooking.

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