Is Tamari Gluten-Free?

From The New Day Notebook · Facts last checked October 21, 2026 · General information, not medical advice

Tamari is a type of soy sauce that is often gluten-free, but checking the label is essential. Some tamari is made without wheat and is suitable for a gluten-free diet. However, other varieties include wheat as an ingredient, making them unsafe for people with celiac disease or gluten sensitivity.

This difference is a frequent source of confusion. Knowing how to read the label helps you choose a safe product for your cooking.

Tamari and gluten at a glance

Why tamari is usually gluten-free

Many types of tamari are gluten-free because they are made without wheat. This sets them apart from many common soy sauces, which are typically brewed with wheat. The simple fact is that if tamari is made without any gluten-containing ingredients like wheat, barley, or rye, it is gluten-free.

Because some tamari is gluten-free and some is not, it is a food that requires careful attention from the consumer. You cannot assume all tamari is safe. The key is to verify the ingredients of the specific product you are considering.

Where gluten can sneak in

The primary reason some tamari is not gluten-free is the inclusion of wheat in its ingredients. When wheat is used, the final product contains gluten and is not suitable for individuals who must avoid it. This is why reading the label is not just a suggestion but a necessity.

According to United States food labeling laws, wheat must be clearly identified on the package because it is one of the major allergens. This rule makes it easier to spot. However, the same specific labeling requirement does not apply to barley or rye. Therefore, the most reliable indicator of a safe product is one that is explicitly labeled gluten-free.

Shopping, cooking and eating out

When buying tamari, your most reliable tool is the product label. Look for two key things:

• A “gluten-free” label. In the United States, a product with this label must contain less than 20 parts per million (ppm) of gluten. This is the surest way to know the tamari is safe for a gluten-free diet.
• The ingredients list. Scan the list for any mention of wheat. If wheat is listed, the product contains gluten.

In your own kitchen, use dedicated gluten-free cookware and utensils to prevent cross-contact. When eating at a restaurant, it is a good idea to ask your server if they use gluten-free tamari or soy sauce in their dishes. Do not assume that a dish described as using tamari is automatically gluten-free.

When to loop in your doctor or dietitian

For individuals with celiac disease, a strict, lifelong gluten-free diet is the only treatment. If you are experiencing symptoms or have questions about your dietary needs, talk to your doctor or a registered dietitian. Do not begin a gluten-free diet before being tested for celiac disease, as the tests require gluten to be present in your system for an accurate result.

• 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.