By Paleo Life Coach Editorial Team · Last updated October 28, 2026 · Sources checked October 8, 2026 against The Paleo Diet, Whole30, Primal and AIP program pages, USDA FoodData Central, FDA and the American Heart Association
The stir-fry recipe calls for two tablespoons of soy sauce, and you’re a week into paleo. A splash of sauce feels too small to matter, and the bottle in your fridge might even say “gluten-free.” So is soy sauce paleo? This guide gives the verdict from four paleo-style plans in their own words, then compares the sodium and sugar in each common substitute.
The quick version: Soy sauce is not paleo. It’s brewed from soybeans, a legume, and usually wheat, a grain, and paleo excludes both. Tamari drops the wheat but is still soy. Coconut aminos is the standard swap: about 270 to 590 mg of sodium per tablespoon against 878 mg for soy sauce, but with 3 to 6 g of sugar.
Is soy sauce paleo? What four paleo rulebooks say
Three of the four plans exclude soy sauce by name. Where they differ is on the substitutes. Each row comes from that plan’s own published pages.
| Plan | Soy sauce | Tamari | Coconut aminos | The plan’s own words |
|---|---|---|---|---|
| The Paleo Diet (Loren Cordain) | No | No (it’s soy) | Not strictly; a “PaleoFLEX” swap | Soy sauce is “unhealthy and not Paleo.” Coconut aminos is “a better alternative,” but “many amino sauces are still made with added salt and so they are not part of The Paleo Diet.” |
| Whole30 (Original, 30-day elimination) | No | No | Yes | Out: “all forms of soy (soy sauce, miso, tofu, tempeh, edamame, soy protein, soy milk, or soy lecithin).” Allowed: “Coconut aminos (made from fermented coconut syrup).” |
| Primal Blueprint (Mark Sisson) | No published rule | No published rule | No published rule | Sisson: “I’ve never come out strongly against legumes.” A Mark’s Daily Apple shopping list reads “Soy sauce or tamari or coconut aminos.” |
| Core AIP (elimination phase) | No | No (soy-based) | Yes | Removed: “soy, peanuts, and soy-based foods like tofu, tempeh, soy sauce, and edamame.” Coconut aminos is listed as a pantry staple, “a coconut-based soy-sauce replacement.” |
| Modified AIP (elimination phase) | No | No (soy-based) | Yes | Its added-back list reads “Most legumes (excluding peanuts and soy).” |
Sources: The Paleo Diet, Whole30 vs. Paleo and Hidden Gluten in Foods; Original Whole30 program rules; Mark’s Daily Apple, Where Do Legumes Belong in the Primal Eating Plan? and 90-Minute Keto Meal Prep; Autoimmune Wellness, AIP elimination phase and Stocking the AIP Pantry. Pages read October 8, 2026. “No published rule” means we found no rule on that food on the Primal pages we opened; it isn’t a yes.
Two rows need a note. Whole30’s guide also rules out Bragg Liquid Aminos, because they “are derived from soy, and all forms of soy are out” (Whole30 “Can I have” guide). And Primal is the loosest camp: the same Sisson article suggests eating natto, a fermented soybean dish, “mixed with soy sauce and ginger.” On Primal, small amounts are your call. Our paleo vs Primal and paleo vs Whole30 guides cover the other splits.
Why does the strictest camp hold back on coconut aminos?
Salt. Cordain’s plan avoids added salt, and coconut aminos is coconut sap plus sea salt. The Paleo Diet’s takeout guide suggests bringing coconut aminos to a sushi restaurant, then adds that “they’re still made with salt and therefore not 100% Paleo, but it’s a much better option than soy sauce” (The Paleo Diet). The same page treats fish sauce the same way: it “usually contains a bit of non-Paleo salt and sugar, but since it’s used in small portions, it’s okay in moderation.”
Whole30 had a different worry: sugar. Some labels list “coconut nectar,” which reads as a sweetener under its rules. In April 2017 the program ruled that coconut aminos are compatible “even if the words ‘coconut nectar’ or ‘coconut syrup’ are on the label,” because the sauce isn’t a sugar substitute (Whole30, Chips and Coconut Aminos).
What is soy sauce made of, and why does that rule it out?
Soy sauce is soybeans, wheat, salt and water, fermented for months. Paleo removes two of those four.
Kikkoman, which labels its standard sauce “Water, Soybeans, Wheat, Salt,” describes the process this way: soybeans are soaked and steamed, wheat is roasted and crushed, and both are mixed with a koji mold for about three days. That mash goes into salt brine and is aged “for several months” while lactic acid and alcohol fermentation build the flavor (Kikkoman, Making Soy Sauce). A food-chemistry review describes the result as dominated by “umami and salty sensations” from free amino acids and small peptides (Diez-Simon et al., Journal of Agricultural and Food Chemistry, 2020; PubMed ID 32880168).
Not every bottle is brewed. Kikkoman notes that some soy sauces are made “by chemically breaking down raw ingredients” in a much shorter time (Kikkoman), and USDA keeps a separate entry for soy sauce made from hydrolyzed vegetable protein. It has the most sodium of any soy sauce in the table below.
Soybeans are legumes, and Cordain’s site says to avoid “all other legumes including peanuts and soy” because of their antinutrients (The Paleo Diet, Why The Paleo Diet Bans Legumes). Our are beans paleo guide sets that argument against the mainstream view, so we won’t repeat it here. Wheat is the second strike. Soy and wheat are also two of the nine major food allergens under US law (FDA, Food Allergies).
Is gluten-free soy sauce or tamari paleo?
No. Removing the wheat solves the grain problem and leaves the soy problem. Tamari is the usual gluten-free soy sauce: San-J lists its tamari as “Water, Soybeans, Salt, Alcohol (to preserve freshness)” and describes it as made with “100% soy and no wheat” (San-J). That makes it gluten-free, not paleo; our paleo vs gluten-free guide lists other foods in that position.
If you avoid gluten for medical reasons, read the label instead of assuming. The FDA says that soy sauce “made from soybeans and wheat” generally “may not bear a ‘gluten-free’ claim,” and that soy sauce made without wheat or other gluten grains can (FDA, gluten-free labeling Q&A, content current as of June 30, 2022). The same page explains why: there is not yet a scientifically valid method to measure gluten once a food has been fermented or hydrolyzed.
How much sodium and sugar are in soy sauce, tamari, coconut aminos and fish sauce?
Per tablespoon, regular soy sauce has 878 mg of sodium and almost no sugar. Coconut aminos has roughly a third to two-thirds of that sodium, plus 3 to 6 g of sugar. Tamari, liquid aminos and fish sauce all have more sodium than soy sauce, not less.
| Sauce (1 tablespoon) | Sodium (mg) | Share of 2,300 mg limit | Share of 1,500 mg AHA goal | Sugars (g) |
|---|---|---|---|---|
| Soy sauce, soy and wheat (shoyu), FDC 174277 | 878 | 38% | 59% | 0.1 |
| Soy sauce, low sodium, FDC 172473 | 511 | 22% | 34% | 0.1 |
| Tamari (soy only), FDC 174278 | 1,006 | 44% | 67% | 0.3 |
| Soy sauce from hydrolyzed vegetable protein, FDC 174279 | 1,228 | 53% | 82% | 0.2 |
| Bragg Liquid Aminos (soy), FDC 2422260 | 930 | 40% | 62% | not listed |
| Fish sauce, FDC 174531 | 1,413 | 61% | 94% | 0.7 |
| Red Boat fish sauce (anchovy, sea salt), FDC 2031219 | 1,490 | 65% | 99% | 0 |
| Coconut aminos, nine labels (next table) | 270 to 590 | 12% to 26% | 18% to 39% | 3 to 6 |
Calculation: USDA FoodData Central SR Legacy values per 100 g multiplied by USDA’s tablespoon weight for that entry (16 g for shoyu, 14.2 g for low-sodium shoyu, 18 g for tamari, hydrolyzed soy sauce and fish sauce). Branded rows are label values. Bragg’s label serving is 1 teaspoon (310 mg), multiplied by three; Bragg’s own product page showed the same 310 mg on October 8, 2026. Worked example: 5,490 mg per 100 g x 16 g / 100 = 878 mg; 878 / 2,300 = 38%.
Maker labels agree. On October 8, 2026, Kikkoman’s US page listed 960 mg of sodium per tablespoon for its regular soy sauce, and San-J listed 980 mg for its tamari. Tamari is not the lighter choice for sodium.
Coconut aminos brands are not interchangeable
Across nine labels in USDA’s Branded database, the saltiest coconut aminos has more than twice the sodium of the lowest, and the sweetest has twice the sugar.
| Coconut aminos (label, per tablespoon) | Sodium (mg) | Sugars (g) | Ingredients on the label | FDC ID (entry published) |
|---|---|---|---|---|
| Coconut Secret (now sold as Nutiva) | 270 | 3 | Coconut tree sap, sea salt | 2604951 (July 2023) |
| O Organics | 420 | 4 | Coconut blossom nectar, water, sea salt | 2164412 (Oct 2021) |
| Bragg Coconut Liquid Aminos | 420 | 6 | Coconut blossom nectar, water, apple cider vinegar, sea salt | 2423424 (Dec 2022) |
| Wegmans | 450 | 3 | Coconut sap, sea salt | 2412517 (Dec 2022) |
| BetterBody Foods | 480 | 6 | Coconut syrup, Himalayan salt | 2301933 (May 2022) |
| Big Tree Farms Coco Aminos | 490 | 4 | Coconut blossom nectar, water, sea salt | 2053258 (Oct 2021) |
| Good & Gather | 500 | 6 | Coconut blossom nectar, water, sea salt | 2606604 (July 2023) |
| The New Primal | 560 | 6 | Coconut blossom nectar, water, sea salt | 2387772 (Dec 2022) |
| Simple Truth | 590 | 6 | Coconut blossom nectar, water, sea salt | 2132095 (Oct 2021) |
Source: USDA FoodData Central Branded entries, read October 8, 2026. These are label values as submitted on the dates shown, and recipes change, so check your bottle. Bragg’s label serving is 1 teaspoon (140 mg sodium, 2 g sugars), multiplied by three.
Three things follow:
- The “less sodium” claim depends on the brand. Against USDA’s 878 mg for soy sauce, the lowest coconut aminos has 69% less sodium and the highest only 33% less. Nutiva’s own page claims “72% Less Sodium” than the leading soy sauce brand, which matches 270 mg against Kikkoman’s 960 mg.
- Low-sodium soy sauce sits inside the coconut aminos range. At 511 mg, it has less sodium than two of the nine coconut aminos labels. It isn’t paleo, but it shows coconut aminos isn’t automatically the low-salt option.
- The sugar is new. Soy sauce has about 0.1 g of sugar per tablespoon. Coconut aminos has 3 to 6 g, because it starts as coconut blossom sap, the same sap that is dried to make coconut sugar. Our paleo sweeteners guide compares it with honey and maple.
How does a tablespoon fit your daily sodium limit?
One tablespoon of soy sauce uses 38% of the 2,300 mg daily limit, and two tablespoons use 76%. Coconut aminos uses 12% to 26% per tablespoon.
Three sources set the limits. The Dietary Guidelines for Americans, 2025-2030 say people ages 14 and above “should consume less than 2,300 mg per day of sodium” (Dietary Guidelines for Americans, 2025-2030). The FDA uses 2,300 mg as the Daily Value on labels and says 5% of the Daily Value or less per serving is low and 20% or more is high (FDA, Sodium in Your Diet, content current as of March 5, 2024). The American Heart Association recommends no more than 2,300 mg a day and “an optimal goal of no more than 1,500 mg a day for most adults” (American Heart Association sodium page, last reviewed July 15, 2025).
By the FDA’s yardstick, a tablespoon of soy sauce, tamari, liquid aminos or fish sauce is a high-sodium serving, and coconut aminos lands between low and high, depending on the brand. Our paleo vs DASH comparison looks at sodium and blood pressure across the whole diet.
How do you swap coconut aminos for soy sauce in a recipe?
Start with the same amount, then adjust salt and sweetness. Nutiva’s product page (read October 8, 2026) says its coconut aminos works “as a direct 1:1 replacement for soy sauce in any recipe.” Autoimmune Wellness finds it “a little less salty than desired, but that is easily remedied.”
Here’s what a 1:1 swap does to a recipe with 2 tablespoons of soy sauce.
| What goes in the pan | Sodium (mg) | Sugars (g) |
|---|---|---|
| 2 tbsp soy sauce (shoyu) | 1,757 | 0.1 |
| 2 tbsp coconut aminos, lowest-sodium label (270 mg) | 540 | 6 |
| 2 tbsp coconut aminos, highest-sodium label (590 mg) | 1,180 | 12 |
| 5 tsp lowest-sodium coconut aminos + 1 tsp fish sauce | 921 | 5.2 |
Calculation: per-tablespoon values from the tables above; fish sauce is USDA FDC 174531 (1,413 mg sodium and 0.66 g sugars per tablespoon, divided by three for a teaspoon). The last row is arithmetic, not a kitchen-tested recipe.
How to use the numbers:
- If the dish tastes flat, the gap is salt. Swapping 2 tablespoons of soy sauce for the lowest-sodium coconut aminos removes about 1,200 mg of sodium. The FDA puts a teaspoon of table salt at about 2,300 mg, so that gap equals roughly half a teaspoon of salt. Add a pinch at a time.
- If the recipe already has honey, dates or maple, cut it back. Two tablespoons of coconut aminos add 6 to 12 g of sugar that soy sauce didn’t.
- For more savory depth without sweetness, replace one teaspoon of the coconut aminos with fish sauce. It’s concentrated: one teaspoon carries about 470 mg of sodium.
For sauces built on these swaps, see our paleo salad dressing and sauce recipes.
Common mistakes when replacing soy sauce on paleo
Treating “gluten-free soy sauce” as paleo. Gluten-free means no wheat. Tamari and gluten-free soy sauces are still soybeans.
Assuming “aminos” means soy-free. Bragg Liquid Aminos lists “Vegetable Protein from Soybeans and Water.” Only coconut aminos is soy-free, and Bragg sells both kinds.
Comparing labels with different serving sizes. Some coconut aminos list a teaspoon and others a tablespoon. Multiply by three before you compare.
Measuring fish sauce like soy sauce. A tablespoon has about 1,400 to 1,500 mg of sodium, close to the AHA’s full-day goal. Use teaspoons, and check for added sugar: Red Boat lists only anchovy and sea salt.
Frequently asked questions about soy sauce on paleo
Can you eat soy sauce on a paleo diet?
Not on a strict one. Soy sauce is fermented soybeans and wheat, a legume and a grain, and standard paleo excludes both. The Paleo Diet calls soy sauce “not Paleo,” and Whole30 and the autoimmune protocol exclude all soy. The Primal Blueprint has no published rule against it.
Is tamari paleo?
No. Tamari is soy sauce brewed with little or no wheat, so it’s usually gluten-free, but it’s still made from soybeans. Whole30 excludes “all forms of soy,” and AIP removes soy-based foods. It isn’t lower in sodium either: USDA lists 1,006 mg per tablespoon, against 878 mg for regular soy sauce.
Are coconut aminos paleo?
Most paleo-style plans accept coconut aminos. Whole30 allows every brand, and Autoimmune Wellness lists it as an AIP pantry staple. The Paleo Diet calls it a better alternative to soy sauce but not strictly part of its plan, because it’s made with added salt. Coconut aminos has 3 to 6 g of sugar per tablespoon.
Is Bragg Liquid Aminos paleo?
No. Bragg Liquid Aminos is made from soybeans and water, so it falls under the same soy exclusion as soy sauce. Whole30’s guide answers “No” for that reason. It has about 930 mg of sodium per tablespoon, slightly more than soy sauce.
Is fish sauce paleo?
Fish sauce made from only fish and salt contains no grains, legumes or dairy, and Autoimmune Wellness lists it as an AIP pantry item. The Paleo Diet says sauces made with fish sauce are “okay in moderation” because of the salt. Use it by the teaspoon: a tablespoon has about 1,400 mg of sodium.
What sauces are allowed on a paleo diet?
Sauces made from olive or avocado oil, vinegar, citrus, herbs, garlic, mustard, coconut aminos or fish sauce. Bottled sauces often contain soy, wheat or added sugar, so read the ingredient list. For a quick verdict on a single food, try our Is It Paleo? food checker.
Your next step: pick a swap, then measure it
Soy sauce is out on strict paleo, Whole30 and AIP because it’s soy and usually wheat, and tamari only fixes the wheat. Coconut aminos is the swap nearly every plan accepts, so choose a bottle by its sodium and sugar lines, measure it, and add salt only if the dish needs it. On AIP, our AIP diet guide has the full elimination list. For the rest of the rules, start with what the paleo diet is.
Consider this general nutrition reading, not a replacement for advice from your doctor or a registered dietitian. Talk to your doctor about the right sodium limit for you if you have high blood pressure, kidney disease or heart disease. If you have celiac disease or a soy, wheat or fish allergy, rely on the product label and your allergist.
Research cited in this guide
All pages were read on October 8, 2026. The main ones:
- Whole30 vs. Paleo – The Paleo Diet
- Original Program Rules – Whole30
- Where Do Legumes Belong in the Primal Eating Plan? – Mark’s Daily Apple
- AIP Elimination Phase, Core and Modified – Autoimmune Wellness
- FoodData Central – U.S. Department of Agriculture
- Gluten-Free Food Labeling Final Rule Q&A – U.S. Food and Drug Administration
- Sodium in Your Diet – U.S. Food and Drug Administration
- Dietary Guidelines for Americans, 2025-2030 – USDA and HHS
- How Much Sodium Should I Eat Per Day? – American Heart Association, heart.org (last reviewed July 15, 2025)
- Diez-Simon C, et al. Chemical and Sensory Characteristics of Soy Sauce: A Review. J Agric Food Chem, 2020 (PubMed ID 32880168)
- Product pages and labels: Bragg Liquid Aminos (bragg.com) and Nutiva Original Coconut Aminos (nutiva.com)