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

Soy sauce is higher in protein at 10.5 g compared to oyster sauce's 1.4 g, while oyster sauce has fewer calories at 51 compared to soy sauce's 60.

Oyster sauce and soy sauce are popular condiments used in various cuisines. This comparison highlights their nutritional profiles per 100 grams.

What Is the Difference Between Oyster Sauce and Soy Sauce?

Oyster sauce is a thick, dark sauce made from oyster extracts, sugar, and salt, commonly used in Asian cooking. It adds a savory flavor to dishes. Soy sauce is a fermented condiment made from soybeans, wheat, salt, and water, known for its salty and umami taste. It is widely used in Asian cuisines.

Oyster Sauce vs Soy Sauce: Nutrition Side by Side

Below is a side-by-side comparison of oyster sauce and soy sauce, focusing on their nutritional values.

Nutrient (per 100 g)	Oyster sauce	Soy sauce
Calories	51 kcal	60 kcal
Protein	1.4 g	10.5 g
Carbs	10.9 g	5.6 g
Sugar	0 g	1.7 g
Fat	0.3 g	0.1 g
Fiber	0.3 g	0.8 g
Sodium	2733 mg	5586 mg

Which Is Better, Oyster Sauce or Soy Sauce?

For weight loss: Oyster sauce has fewer calories at 51, while soy sauce contains 60 calories per 100 g.

For muscle and protein: Soy sauce provides more protein at 10.5 g compared to oyster sauce's 1.4 g per 100 g.

For low-carb or low-sugar: Oyster sauce has higher carbohydrates at 10.9 g and no sugar, while soy sauce has 5.6 g of carbs and 1.7 g of sugar.

How to Track Oyster sauce and Soy sauce Accurately

Portion sizes and macro content can often be misjudged, affecting overall dietary intake. 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 presented are rounded reference values for educational use and should not be considered medical advice. Always consult a nutritionist for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which sauce has more protein?

Soy sauce has more protein at 10.5 g, while oyster sauce has 1.4 g per 100 g.

Which sauce has fewer calories?

Oyster sauce has fewer calories at 51, compared to soy sauce's 60 per 100 g.

What is the sodium content in oyster sauce?

Oyster sauce contains 2733 mg of sodium per 100 g.

What is the sodium content in soy sauce?

Soy sauce has a higher sodium content at 5586 mg per 100 g.

How much sugar is in oyster sauce?

Oyster sauce has 0 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

• Oyster sauce: 51 calories per 100 g.
• Soy sauce: 60 calories per 100 g.
• Oyster sauce: 1.4 g protein per 100 g.
• Soy sauce: 10.5 g protein per 100 g.
• Oyster sauce: 10.9 g carbs per 100 g.
• Soy sauce: 5.6 g carbs per 100 g.