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

Worcestershire sauce contains 77 calories and 0 g of protein, while soy sauce has 60 calories and 10.5 g of protein. Soy sauce is higher in protein and lower in calories.

Worcestershire sauce and soy sauce are both popular condiments, each with unique flavors and uses. This comparison highlights their nutritional differences to help you choose the right option for your dietary needs.

What Is the Difference Between Worcestershire and Soy Sauce?

Worcestershire sauce is a fermented liquid condiment created in the 19th century, often used to enhance the flavor of meats and sauces. It typically contains vinegar, molasses, and various seasonings. Soy sauce is a dark, salty liquid made from fermented soybeans and wheat, commonly used in Asian cuisine. It adds umami flavor to dishes and is often used as a dipping sauce.

Worcestershire vs Soy Sauce: Nutrition Side by Side

Below is a side-by-side comparison of Worcestershire and soy sauce, showcasing their nutritional content.

Nutrient (per 100 g)	Worcestershire sauce	Soy sauce
Calories	77 kcal	60 kcal
Protein	0 g	10.5 g
Carbs	19.2 g	5.6 g
Sugar	10.0 g	1.7 g
Fat	0 g	0.1 g
Fiber	0 g	0.8 g
Sodium	1300 mg	5586 mg

Which Is Better, Worcestershire or Soy Sauce?

For weight loss: Worcestershire sauce has 77 calories per 100 g, while soy sauce has 60 calories, making soy sauce the lower-calorie option.

For muscle and protein: Soy sauce contains 10.5 g of protein per 100 g, whereas Worcestershire sauce has 0 g, making soy sauce the better choice for protein.

For low-carb or low-sugar: Worcestershire sauce has 19.2 g of carbs and 10.0 g of sugar per 100 g, while soy sauce has 5.6 g of carbs and 1.7 g of sugar, making soy sauce lower in both.

How to Track Worcestershire and Soy sauce Accurately

It's easy to misjudge portion sizes and macros when using sauces, which can impact your 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 healthcare provider for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which sauce has more protein?

Soy sauce has 10.5 g of protein per 100 g, while Worcestershire sauce has 0 g.

Which sauce has fewer calories?

Soy sauce has 60 calories per 100 g, while Worcestershire sauce has 77 calories.

How much sugar is in Worcestershire sauce?

Worcestershire sauce contains 10.0 g of sugar per 100 g.

What is the sodium content of 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 fat content in Worcestershire sauce?

Worcestershire sauce has 0 g of fat per 100 g.

Key Takeaways

• Worcestershire sauce: 77 calories per 100 g.
• Soy sauce: 60 calories per 100 g.
• Worcestershire sauce: 0 g protein.
• Soy sauce: 10.5 g protein.
• Worcestershire sauce: 19.2 g carbs.
• Soy sauce: 5.6 g carbs.