Fish Sauce vs Soy Sauce: Calories and Nutrition Compared (2026)

Fish sauce contains 5.1 g of protein and 35 calories per 100 g, while soy sauce has 10.5 g of protein and 60 calories. Soy sauce is higher in protein and calories.

Fish sauce and soy sauce are both popular condiments used in various cuisines. They each offer unique flavors and nutritional profiles, making them suitable for different culinary applications.

What Is the Difference Between Fish Sauce and Soy Sauce?

Fish sauce is a liquid condiment made from fermented fish, commonly used in Southeast Asian cooking. It is known for its strong umami flavor and high sodium content. Soy sauce is a fermented condiment made from soybeans, wheat, salt, and water. It is widely used in Asian cuisines and has a savory, salty taste.

Fish Sauce vs Soy Sauce: Nutrition Side by Side

The following table provides a side-by-side comparison of fish sauce and soy sauce based on their nutritional content.

Nutrient (per 100 g)	Fish sauce	Soy sauce
Calories	35 kcal	60 kcal
Protein	5.1 g	10.5 g
Carbs	3.6 g	5.6 g
Sugar	3.6 g	1.7 g
Fat	0.0 g	0.1 g
Fiber	0 g	0.8 g
Sodium	7851 mg	5586 mg

Which Is Better, Fish Sauce or Soy Sauce?

For weight loss: Fish sauce has 35 calories per 100 g, while soy sauce has 60 calories. Therefore, fish sauce is lower in calories.

For muscle and protein: Fish sauce contains 5.1 g of protein per 100 g, while soy sauce contains 10.5 g of protein. Thus, soy sauce has more protein.

For low-carb or low-sugar: Fish sauce has 3.6 g of carbs and 3.6 g of sugar per 100 g, while soy sauce has 5.6 g of carbs and 1.7 g of sugar. Fish sauce is lower in carbs.

How to Track Fish sauce and Soy sauce Accurately

Portion sizes and macro values can be easily misjudged, impacting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consult with a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Soy sauce has 10.5 g of protein per 100 g, while fish sauce has 5.1 g. Therefore, soy sauce has more protein.

Which has fewer calories?

Fish sauce has 35 calories per 100 g, while soy sauce has 60 calories. Thus, fish sauce has fewer calories.

What is the sodium content in fish sauce?

Fish sauce contains 7851 mg of sodium per 100 g.

What is the sodium content in soy sauce?

Soy sauce contains 5586 mg of sodium per 100 g.

How much sugar is in fish sauce?

Fish sauce contains 3.6 g of sugar per 100 g.

How much sugar is in soy sauce?

Soy sauce contains 1.7 g of sugar per 100 g.

Key Takeaways

• Fish sauce has 35 calories per 100 g.
• Soy sauce has 60 calories per 100 g.
• Fish sauce contains 5.1 g of protein per 100 g.
• Soy sauce contains 10.5 g of protein per 100 g.
• Fish sauce contains 7851 mg of sodium per 100 g.
• Soy sauce contains 5586 mg of sodium per 100 g.