Gluten-Free Substitutes for Soy Sauce
Last updated October 21, 2026
From The New Day Notebook · Facts last checked October 21, 2026 · General information, not medical advice
Many people are surprised to learn that most soy sauce contains gluten. It is traditionally brewed with wheat, making it unsuitable for a gluten-free diet. Finding a good substitute is essential for adding that savory, umami flavor back into marinades, dipping sauces, and stir-fries without the gluten.
The best direct substitute is tamari that is specifically labeled gluten-free. While some tamari also contains wheat, many versions are made only with soybeans, offering a very similar and often richer flavor. For those who also avoid soy or prefer a milder taste, coconut aminos is another popular choice. The key is always to check the product’s label for a gluten-free claim.
The swap table
| Substitute | Swap | Flavor difference | Check |
|---|---|---|---|
| Tamari labeled gluten-free | Same amount | Very close; often a little richer | Some tamari contains wheat: read the label (CDF) |
| Gluten-free soy sauce | Same amount | Close | Gluten-free claim on the bottle |
| Coconut aminos | Same amount, then taste | Sweeter and less salty | Gluten-free label; also soy-free |
| Fish sauce (in Southeast Asian dishes) | Start with a small splash | Saltier, funkier | Some brands add wheat |
Good to know
- CDF lists traditional soy sauce among foods that contain gluten and notes that tamari made without wheat is gluten-free
- Teriyaki, hoisin and many stir-fry sauces are made with soy sauce
- Restaurant dishes may use regular soy sauce even when the rest of the dish is gluten-free
How the substitutions work
Choosing the right substitute depends on the flavor profile you want to achieve in your dish. Each option interacts differently with other ingredients.
- For a direct replacement in recipes, choose a product labeled either “gluten-free tamari” or “gluten-free soy sauce.” You can typically use the same amount the recipe calls for. Tamari is often slightly richer than conventional soy sauce, but the taste is very close.
- For a milder, sweeter flavor, coconut aminos is an excellent choice. It is both gluten-free and soy-free. Because it is less salty, you can start by using the same amount as soy sauce and then add more to taste if needed.
- For specific Southeast Asian dishes, fish sauce can provide the necessary salty and umami depth. However, it has a much stronger, funkier flavor. Use it sparingly, starting with a small splash and tasting as you go. It is not a direct one-for-one swap for soy sauce in most recipes.
Getting good results with your swaps
Success with gluten-free cooking often comes down to careful sourcing and preparation. When using soy sauce substitutes, always read the entire ingredient label. A product labeled “gluten-free” in the United States must contain less than 20 parts per million of gluten, which is the accepted standard for people with celiac disease.
Remember that many other sauces and marinades are made with conventional soy sauce as a base. Products like teriyaki sauce, hoisin sauce, and many bottled stir-fry sauces often contain gluten. Look for versions of these products that are explicitly labeled gluten-free or make your own at home using a trusted gluten-free soy sauce substitute. When eating out, it is always a good idea to ask if a dish is prepared with regular soy sauce, even if the main ingredients seem to be gluten-free.
Common mistakes to avoid
A frequent mistake is assuming all tamari is gluten-free. While many brands are, some are brewed with a small amount of wheat. Never use a tamari that does not have a clear gluten-free certification on the label. Another common error is grabbing any bottle that looks like soy sauce. There are many types of Asian sauces, and some may contain wheat or other gluten sources without it being obvious from the name.
Finally, do not forget to check the ingredients in restaurant food. A dish described as being made with tamari might not use a gluten-free version. Always ask questions to ensure your meal is prepared safely. This includes asking about shared cooking surfaces or utensils that could cause cross-contact with gluten.
When to loop in your doctor or dietitian
People with celiac disease require a strict, lifelong gluten-free diet to manage their condition. If you suspect you have a medical issue related to gluten, talk to your doctor before starting a gluten-free diet. Celiac disease testing requires gluten to be present in your system for accurate results. A registered dietitian can also provide guidance on managing a gluten-free lifestyle safely.
- If you think gluten is making you unwell, ask about celiac disease testing before cutting gluten out: testing needs gluten in the diet
- If you have celiac disease and still have symptoms on a gluten-free diet
- If you are unsure whether oats, wheat starch or a specific ingredient suits you
- For help planning a gluten-free diet that still meets your nutrition needs
Sources
- Celiac Disease Foundation: Sources of Gluten
- U.S. Food and Drug Administration: Gluten-Free Labeling of Foods
Last checked October 21, 2026. Recipes and ingredients change: always read the current label.