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

Soy sauce has 10.5 g of protein, while teriyaki has 5.9 g. Soy sauce contains 60 calories, compared to teriyaki's 89 calories.

Soy sauce and teriyaki are popular condiments used in various cuisines. This comparison will highlight their nutritional differences, focusing on calories, protein, and other key metrics.

What Is the Difference Between Soy Sauce and Teriyaki?

Soy sauce is a dark, salty liquid made from fermented soybeans, wheat, and salt. It is commonly used in Asian cuisine as a seasoning or condiment. Teriyaki is a Japanese cooking technique that involves grilling or broiling food with a glaze made from soy sauce, sake, and sugar. It is often used as a marinade or sauce.

Soy Sauce vs Teriyaki: Nutrition Side by Side

Below is a side-by-side comparison of soy sauce and teriyaki, detailing their nutritional profiles.

Nutrient (per 100 g)	Soy sauce	Teriyaki sauce
Calories	60 kcal	89 kcal
Protein	10.5 g	5.9 g
Carbs	5.6 g	15.6 g
Sugar	1.7 g	14.1 g
Fat	0.1 g	0.0 g
Fiber	0.8 g	0.1 g
Sodium	5586 mg	3833 mg

Which Is Better, Soy Sauce or Teriyaki?

For weight loss: Soy sauce has 60 calories per 100 g, while teriyaki has 89 calories, making soy sauce the lower-calorie option.

For muscle and protein: Soy sauce provides 10.5 g of protein per 100 g, which is higher than teriyaki's 5.9 g.

For low-carb or low-sugar: Soy sauce has 5.6 g of carbs and 1.7 g of sugar, while teriyaki contains 15.6 g of carbs and 14.1 g of sugar.

How to Track Soy sauce and Teriyaki Accurately

Portion sizes and macros can be easy to misjudge, leading to unexpected calorie and nutrient 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 provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary recommendations. 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, while teriyaki has 5.9 g.

Which has fewer calories?

Soy sauce has 60 calories, whereas teriyaki has 89 calories.

What is the sugar content in teriyaki?

Teriyaki contains 14.1 g of sugar per 100 g.

What is the sodium content in soy sauce?

Soy sauce has 5586 mg of sodium per 100 g.

How many carbs are in soy sauce?

Soy sauce contains 5.6 g of carbs per 100 g.

What is the fiber content in teriyaki?

Teriyaki has 0.1 g of fiber per 100 g.

Key Takeaways

• Soy sauce has 60 calories per 100 g.
• Teriyaki has 89 calories per 100 g.
• Soy sauce contains 10.5 g of protein.
• Teriyaki contains 5.9 g of protein.
• Soy sauce has 5.6 g of carbs.
• Teriyaki has 15.6 g of carbs.