How many calories are in Soy sauce?

Soy sauce contains 13 calories per 100g serving, with 8g of protein, 1g of carbohydrates, and 1g 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 246% 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

Keto Protocol

Soy sauce.

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

Total Energy13kcal

Bio-Protein8g

Carbohydrates1g

Total Lipids1g

Nutritional Efficiency Report

Soy sauce is a very low-calorie food with low-protein content. At 13 kcal per 100g, it delivers 8g of protein — representing 246% of its total caloric load. Carbohydrates account for 31% and fats for 69% 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."

At only 1g net carbs per 100g, it fits strict ketogenic and carnivore protocols.

With only 13 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

At only 1g net carbs per 100g, it fits strict ketogenic and carnivore protocols.

Thermic Effect (TEF)

With 8g 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:

Keto Verified Assets Fat Loss Foods Database

Integrate Asset.

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

Generate Weekly Protocol

Input physical metrics to generate a synchronized 7-day protocol.

1. Biological Metrics

Current Weight (kg)

Target Weight (kg)

Height (cm)

Age

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.