How many calories are in Soy sauce?

Soy sauce contains 38 calories per 100g serving, with 18g of protein, 5g of carbohydrates, and 0g of fat.

Is Soy sauce good for fat loss?

Soy sauce has a macro efficiency score of 1.00 (scale: 0–1.0). It provides 189% of its calories from protein, making it an excellent choice for fat loss goals.

DataFood Engine.Monexa Data Node

System Live

Live

1.00

Verified Asset

High Efficiency

Soy sauce.

Metabolic profile analysis. Technical breakdown of Soy sauce and its impact on skeletal muscle retention and daily energy expenditure.

Total Energy38kcal

Bio-Protein18g

Carbohydrates5g

Total Lipids0g

Nutritional Efficiency Report

Soy sauce is a very low-calorie food with moderate-protein content. At 38 kcal per 100g, it delivers 18g of protein — representing 189% of its total caloric load. Carbohydrates account for 53% and fats for 0% of calories.

"Efficiency Score 1.00 — this asset ranks in the top tier of the DataFood database for protein delivery per calorie. Optimal for fat loss, lean bulking, and body recomposition phases."

With 5g of carbs per 100g, it suits cyclical keto and low-carb approaches.

With only 38 kcal per 100g, Soy sauce is a high-volume food — you can consume a large serving while keeping total caloric intake controlled. This makes it particularly effective for hunger management in deficit phases.

Protocol Compatibility

Ketosis Impact

With 5g of carbs per 100g, it suits cyclical keto and low-carb approaches.

Thermic Effect (TEF)

With 18g protein per 100g, the thermic contribution is moderate. Pairing with higher-protein sources increases the overall TEF of your meal and supports lean mass retention.

Expand Your Protocol.

Based on the metabolic profile of Soy sauce, these related data nodes are most relevant to your nutrition architecture:

Fat Loss Foods Database Balanced Nutrition Guide

Integrate Asset.

Use the clinical weekly planner to distribute Soy sauce across your metabolic windows.

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1. Biological Metrics

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2. Dietary Logic

Institutional Disclaimer: The nutritional data provided for Soy sauce is derived from clinical databases and algorithmic estimation. This report is for metabolic infrastructure planning only and does not constitute medical advice. Consult a clinical nutritionist before implementing aggressive deficit protocols.