Tamari vs. Soy Sauce: What’s the Difference Between These Two Umami-Rich Asian Sauces?

Soy sauce is an umami-rich staple in lots of kitchens—or on the very least, an important condiment to intensify the gustatory pleasure of consuming sushi, stir-frys, and numerous Asian-inspired dishes. Tamari, one other soy-based sauce central to Japanese delicacies, won’t get as a lot fanfare as its extra ubiquitous counterpart. Nonetheless, it’s effectively value trying out if you wish to take your style buds for a richer (and doubtlessly more healthy) joyride.

Forward, we unpack the ins and outs of tamari vs. soy sauce. Uncover their key similarities and variations, and share whether or not one is a extra nutritious choice than the opposite.

What’s tamari?

Tamari is a well-liked sort of Japanese soy sauce. “Whereas it’s thought that soy sauce originated in China, tamari is historically thought to return from Japan,” says Danielle VenHuizen, RDN. “The Japanese found that the liquid produced on the floor of fermenting miso supplied a pleasing taste considerably just like soy sauce.” Miso (i.e., fermented soybean paste) is claimed to be Japan’s oldest fermented meals, and the primary recorded point out of Japanese soy sauce dates from the eighth century AD.

“Umami flavors are essential in conventional Japanese cooking, and tamari is a giant a part of that,” VenHuizen says. Enjoyable truth: The phrase umami interprets to ‘nice savory style’ in Japanese.

What’s soy sauce?

“Soy sauce is constructed from a mix of soybeans and wheat, which undergoes fermentation with added brine and mould,” explains Jessie Wong, RDN.

Soy sauce—of which there are lots of totally different varieties—is likely one of the most vital staples in Asian delicacies. Whereas it initially hails from China, it’s current throughout many East and Southeast Asian dishes. Chinese language varieties apart, you’ll additionally discover several types of soy sauce in every part from Korean condiments to Filipino sauces. As well as, shoyu is the identify for Japanese-style soy sauce that is extra related in composition to conventional soy sauce.

Tamari vs. soy sauce

Whereas tamari and soy sauce have lots in widespread, they’re not essentially interchangeable. “Tamari and soy sauce are each soy-based condiments, however they differ in composition, texture, and fermentation,” Wong says. Listed below are among the key features differentiating the 2:

Origin

Tamari hails from Japan, whereas soy sauce has its origins in China.

Components

“Soy sauce is constructed from the fermentation of each soybeans and wheat, whereas tamari is produced from fermenting miso,” VenHuizen says. Tamari is often wheat-free and has a better focus of soy within the type of miso.

Colour, taste, and consistency

Tamari and soy sauce are fairly related in shade, says VenHuizen, although tamari seems a tad darker. In line with Wong, the method of constructing tamari lends it a richer, extra strong umami taste in addition to a thicker consistency. The substances and course of used to make soy sauce, alternatively, “end in a saltier, thinner sauce with a barely candy taste,” she says.

Sodium content material

Each tamari and soy sauce are important sources of sodium, which most adults ought to cap at 2,300 mg per day, per the FDA. That stated, tamari has a slight edge over soy sauce on this enviornment, although the precise quantity of sodium will fluctuate by model and particular merchandise. “Tamari usually comprises barely much less sodium than common soy sauce. This makes it a greater choice for these managing their sodium consumption, which is essential for coronary heart well being and blood strain administration,” Wong says.

Word: Many soy sauce and tamari manufacturers provide low-sodium alternate options for his or her customary SKUs, permitting you to take pleasure in their wealthy flavors inside more healthy bounds.

Is tamari more healthy than soy sauce?

In brief, tamari is mostly a more healthy various to soy sauce—however not simply because it tends to pack barely much less sodium. “Tamari gives an array of health-boosting antioxidants and, surprisingly, an considerable quantity of protein at two grams per tablespoon,” VenHuizen explains. She provides that tamari additionally gives small quantities of B nutritional vitamins, zinc, copper, manganese, and potassium.

Since tamari most frequently comprises little to no wheat, it’s additionally a safer choice for people with celiac illness or gluten sensitivities. “Most darkish Asian sauces comprise wheat, so tamari stands out as an excellent selection,” says VenHuizen. Whereas conventional soy sauce comprises wheat, gluten-free choices exist. After all, you should definitely double-check labels if you happen to’re coping with both of those situations.

Word: Since tamari and soy sauce are each fermented meals merchandise, folks with sensitivities to histamines could also be higher off utilizing each sparingly. As well as, these with a soy allergy ought to abstain from consuming each.

When (and the way) to make use of tamari vs. soy sauce

If you happen to’re compelled to make use of tamari as a soy sauce substitute for well being causes or in any other case, Wong says a 1:1 ratio will suffice in most recipes. But generally it could be extra perfect to make use of tamari vs. soy sauce (and vice versa).

Wong notes that tamari significantly shines in cooked dishes for which you’re in search of a thicker consistency and deeper umami style: assume soups, stews, stir-frys, and braises. You can also’t go unsuitable through the use of tamari as a uncooked seasoning, whether or not as a sauce for greens, fish, or bite-sized appetizers or mains. “It’s typically used as a dipping sauce for sashimi or dumplings, but in addition blended with different sauces for dressings,” VenHuizen provides. To get actually artistic (whereas concurrently satisfying your candy tooth), you’ll be able to even whip up your individual tamari caramel sauce to drizzle onto ice cream sundaes, French toast, popcorn, and candy potato fries.

Alternatively, soy sauce is especially appropriate for marinating. “Its thinner texture and barely sharper style might be perfect for marinades, particularly for meats, because it penetrates rapidly,” Wong shares.

The underside line

Tamari and soy sauce have lots in widespread—chief amongst them their umami-rich taste profiles and zest they convey to numerous Asian dishes. Within the face-off between the 2, tamari could also be a more healthy substitute for soy sauce, particularly for many who have to keep away from wheat and/or curb their sodium consumption (albeit choosing tamari vs. soy sauce will solely make a small dent on the latter entrance). So your finest guess is to go for a low-sodium model of both tasty condiment.

FAQs

Does tamari have MSG?

“Naturally brewed tamari doesn’t comprise added monosodium glutamate (MSG),” says Wong. Nonetheless, there’s an opportunity MSG could exist as a byproduct of the fermentation course of. She underscores the significance of checking labels to be sure you go for a range that aligns along with your dietary preferences and is appropriate to your well being considerations.

Is an excessive amount of tamari dangerous for you?

Although tamari gives a smattering of useful compounds, there might be an excessive amount of of a very good factor. It’s nonetheless a major supply of sodium—per VenHuizen, as a lot as 500 to 1,010 mg per tablespoon—so you should definitely issue this quantity into your each day food plan in order to not devour it in extra.

Does tamari must be refrigerated?

Since tamari lacks preservatives, Wong recommends refrigerating it after opening to take care of its taste and high quality. She provides that soy sauce can typically be saved at room temperature, although you might be higher off maintaining it cool if it’s naturally brewed, low in preservatives, or just want it chilled.

The very best tamari and soy sauces to purchase

There are numerous several types of tamari and soy sauces accessible in the marketplace. They fluctuate in taste and consistency. Listed below are some manufacturers to think about.

Amount: 10 fluid ounces

Serving Measurement: 1 Tbsp

Energy: 10

Carbs: <1 gram

Protein: 2 grams

Sodium: 980 milligrams

Potassium: 130 milligrams

Amount: 10 fluid ounces

Serving Measurement: 1 Tbsp

Energy: 10

Carbs: 1 gram

Protein: 1 gram

Sodium: 590 milligrams

Potassium: 50 milligrams