Tamari vs. Soy Sauce: Everything You Need to Know About These Two Traditional Asian Sauces

If you've explored Asian cooking or have ever enjoyed sushi or Chinese takeout, you've likely encountered the flavorful, salty condiments known as soy sauce and tamari. Though many people use these names interchangeably, they are actually distinct from each other. If you're curious about their differences and when to use each, here's a quick guide.

What Exactly Is Tamari?

Tamari is a Japanese-style soy sauce that’s crafted from fermented soybeans and, unlike most soy sauces, it’s free from wheat. This byproduct of miso paste has a deep, savory umami taste and is generally thicker in texture. Its simple ingredients contribute to a more refined, balanced flavor compared to traditional soy sauces.

What Is Soy Sauce?

Soy sauce is a Chinese-origin condiment made by fermenting soybeans with wheat, salt, and water. This sauce has been a cornerstone of Asian cuisine for centuries and is now available in various forms, including light, dark, and low-sodium versions. Revered worldwide, soy sauce is known for its thin texture and bold, salty flavor.

What Sets Tamari Apart from Soy Sauce?

Both tamari and soy sauce originate from fermented soybeans and are used to create a salty, umami-rich liquid in cooking. Tamari is the Japanese version, while soy sauce is the more widely recognized Chinese variety. Tamari tends to be thicker and less salty, whereas soy sauce has a lighter consistency with a stronger saltiness. The key difference lies in the ingredients: soy sauce contains wheat, which imparts a slightly sweeter, saltier taste. In contrast, tamari is wheat-free, offering a more natural flavor and making it suitable for gluten-free diets. Texture also sets them apart: soy sauce is thin, perfect for soups and stir-fries, while tamari is thicker and more viscous, making it ideal for dipping.

Which One Is Healthier?

Both tamari and soy sauce have comparable nutritional values, though both are high in sodium. Keep this in mind when choosing either condiment, as moderation is key.

One key difference between soy sauce and tamari is that soy sauce involves adding wheat during its production process, whereas tamari is made without any grains. If you have gluten sensitivity or celiac disease, tamari is the better choice. Always check labels to make sure the product is truly gluten-free! According to the USDA, one tablespoon of regular soy sauce contains about 878 milligrams of sodium. If you're conscious of your sodium intake, low-sodium versions of both sauces are available.

Tamari has a slightly higher protein content than soy sauce, but the difference is minimal and unlikely to affect your daily nutritional intake, as both sauces are typically used in small quantities.

Another distinction is that tamari tends to have fewer additives, which is why it's commonly found in health food stores and natural restaurants. If you're focused on an all-natural lifestyle, tamari is the way to go.

When Is It Best to Use Tamari or Soy Sauce?

While tamari and soy sauce can often be used interchangeably, there are some situations where one is more suitable than the other:

Tamari

Tamari is perfect for cold dishes, salad dressings, dipping sauces (like for those amazing dumplings), and traditional Japanese recipes. Give one of these tamari-based recipes a try.

• One-Pot Curry Chicken Thighs with Cilantro Rice
• Shaved Carrot Salad
• Crunchy Chicken and Ginger Salad

Soy Sauce

Soy sauce is ideal for hot dishes, stir-fries, and Chinese cuisine. Next time you're cooking with soy sauce, try these recipes.

• Shrimp Stir-Fry with Noodles and a Savory Sauce
• Honey-Soy Glaze
• Roasted Brussels Sprouts with Pancetta