If you’re anything like me, you love Asian food and you love condiments.
In fact, I don’t think there’s an Asian cuisine that can’t be made better with an appropriate dipping sauce or glaze.
And while I absolutely love the taste of both teriyaki sauce and soy sauce, they aren’t really interchangeable in recipes—and neither one is necessarily healthier than the other because of their respective ingredients.
So which one is better?
Let’s break it down ingredient by ingredient to see if we can figure out which one comes out on top overall!
Which Is Healthier Soy Sauce Or Teriyaki?
The Lowdown on Soy Sauce vs. Teriyaki Sauce: Both soy sauce and teriyaki are delicious, but there are some important differences between them.
Soy sauce and teriyaki sauce are both made with fermented soybeans as a base, although these days you’ll find that many products label themselves as one or another regardless of ingredients (so be sure to read your labels).
In addition to soybeans, each product can include different ingredients—although they are similar enough that either can work in recipes designed for the other.
Here’s how they compare
The Differences Between Soy Sauce And Teriyaki
Calories: 1 tsp. soy sauce contains 25 calories, while 1 tsp. teriyaki contains 30 calories; neither adds any fat per serving.
If you go with low-sodium versions, though, both cut your calorie count by nearly 50 percent.
Sodium: Each of these sauces contains more than 800 milligrams of sodium—and if you consume too much sodium it can lead to cardiovascular problems like high blood pressure and stroke.
Sugar: One teaspoon of soy sauce has 0 grams of sugar, while one teaspoon of teriyaki has 2 grams.
Packaging & Preparation: If you’re at all concerned about additives or preservatives in your food (in which case we urge you to switch over to homemade meals), then take note that packaging plays a significant role here.
Since soy sauce comes in a bottle, it’s much easier to spot artificial colors and flavors since they are listed right on the nutrition facts label.
For teriyaki sauce, you have to do some digging because it tends to show up only as an ingredient.
Conclusion: They’re pretty comparable!
Similarities Between Teriyaki Sauce And Soy Sauce
Soy sauces and teriyaki sauces are generally low in calories, sugars, fat, and sodium.
Each comes with a range of nutrients for your body to absorb—vitamins A and E, iron, magnesium, manganese.
Both also have less than 1 gram of protein per serving.
You’ll also get potassium from both options.
However, neither is considered a good source of fiber.
And while both have saturated fats and sodium, they’re considered more moderate compared to other types of food like red meat, cheese, or shellfish.
Just make sure you check nutrition labels before buying either item since there are plenty of versions that add extra sugar or additives.
Plus, some brands contain monosodium glutamate (MSG), which can cause headaches and nausea if you consume too much of it.
Overall, each type has fewer calories than many typical dipping sauces at only 10 to 20 calories per 2-tablespoon portion.
Differences Between Teriyaki Sauce And Soy Sauce
Differences Between Soy Sauce And Teriyaki Sauce:
The flavor profile of soy sauce (and any other kind of dark salt) differs significantly from that of teriyaki sauce.
As you may have guessed, dark salts are much saltier than their light counterparts; they also pack quite a punch when it comes to minerals like calcium and iron.
That being said, they don’t offer as many vitamins and antioxidants as their darker counterparts.
While both of these condiments have a salty, savory taste, they each have very different nutritional qualities.
Soy sauce tends to be higher in sodium, while teriyaki sauce contains more sugar.
It’s important to consider what kind of dish you’re making before choosing a condiment!
Different ingredients and amounts can easily change from one recipe to another; if you want your meal to stay within certain limits, it’s best to check out nutrition labels rather than relying on memory alone.
What Is Soy Sauce?
Soy sauce is a salty condiment produced by fermenting cooked soybeans and other ingredients, such as wheat, barley, and salt.
It’s used to flavor food in traditional Asian cuisines such as Chinese, Japanese, Korean, and Vietnamese.
The two most common varieties of soy sauce are regular (dark) and light; the former has a deeper color and stronger flavor.
More traditional versions of soy sauce like Tamari soy sauces are gluten-free as they aren’t made with wheat.
And despite what you may think, soy sauce isn’t typically associated with high sodium content—the amount varies widely depending on brand/style.
Each tablespoon of regular soy sauce contains 10 calories and 200 mg sodium.
The same serving size of reduced-sodium soy sauce contains 5 grams of sodium, which means you should monitor your consumption carefully if you have high blood pressure, heart disease, or edema issues.
One tablespoon also contains about 2 grams of carbohydrates.
What Is Teriyaki Sauce?
A Japanese-inspired condiment traditionally made from soy sauce, mirin (Japanese rice wine), sake (Japanese rice wine), ginger, garlic, and sugar. Some variations may also include fruits such as pineapple.
It’s most commonly used as a marinade for meats but can also be used in stir-fries, soups, and stews.
Contrary to popular belief, teriyaki isn’t just one type of sauce; there are multiple varieties. While it’s widely regarded as a healthier alternative to its counterpart—soy sauce—that doesn’t mean it has fewer calories.
In fact, when eaten excessively, both sauces can increase your calorie intake with their salty flavor profiles.
If you enjoy using either as a condiment, keep in mind that they aren’t much more nutritious than salt.
If you want to control sodium consumption, look for products labeled low sodium.
These often have 50 percent less sodium than regular versions.
Health Benefits of Soy Sauce
Soy sauce contains vitamins A, C, D, and E. It also has natural antioxidants and anti-inflammatory properties which help reduce cholesterol levels.
Soy sauce can help lower bad cholesterol levels by up to 20%. Soy also contains isoflavones, a type of phytoestrogen that acts as an antioxidant, increasing immunity while reducing cell damage due to aging.
These properties are beneficial in preventing chronic diseases such as cancer and osteoporosis.
The taste of soy sauce pairs well with any food like meat, seafood, and vegetables.
The saltiness of it gives each bite a burst of flavor. Some manufacturers even add sugar so you don’t need to worry about adding any more sweeteners!
However, if you’re watching your calorie intake you may want to watch how much soy sauce you consume daily since it can be quite high in sodium and calories depending on how much you consume.
Want to know how you can eat what you want on the weekend and still lose weight? Read more here.
Health Benefits Of Teriyaki Sauce
People choose teriyaki over other cooking sauces for a variety of reasons.
First, it tastes great.
More to that point, though, research has shown that teriyaki may have significant health benefits.
For example, one study suggested that a teriyaki-based diet lowered triglyceride levels in rats.
Meanwhile, another study found that consumption of teriyaki was linked with reduced blood pressure and increased insulin sensitivity.
If you’re looking for more ways to improve your health and prevent future diseases like diabetes and heart disease, then consider adding more teriyaki to your daily diet.
However, if teriyaki isn’t something you’ve tried before, start slow—as with anything new—and don’t go overboard.
Also, consider using low-sodium options when possible; excess sodium is never good for your body!
Here’s another article you might find interesting. Ground Pork Vs Ground Beef.
And before you go, don’t miss out on your free copy of my EBook Train Wherever The F*ck You Want.
A full guide to training with resistance bands, wherever you want!