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, may not get as a lot fanfare as its extra ubiquitous counterpart. Nonetheless, it’s properly price testing 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 possibility than the opposite.

What’s tamari?

Tamari is a well-liked kind 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 provided a pleasing taste considerably much 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 crucial in conventional Japanese cooking, and tamari is an enormous 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 made out of a combination of soybeans and wheat, which undergoes fermentation with added brine and mould,” explains Jessie Wong, RDN.

Soy sauce—of which there are numerous totally different sorts—is likely one of the most important 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 the whole lot from Korean condiments to Filipino sauces. As well as, shoyu is the identify for Japanese-style soy sauce that is extra comparable in composition to conventional soy sauce.

Tamari vs. soy sauce

Whereas tamari and soy sauce have loads in frequent, 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 here are a number of the key features differentiating the 2:

Origin

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

Substances

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

Coloration, taste, and consistency

Tamari and soy sauce are fairly comparable in coloration, says VenHuizen, although tamari seems a tad darker. In accordance with Wong, the method of constructing tamari lends it a richer, extra strong umami taste in addition to a thicker consistency. The elements and course of used to make soy sauce, then again, “lead to 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 area, although the precise quantity of sodium will differ by model and particular merchandise. “Tamari typically comprises barely much less sodium than common soy sauce. This makes it a greater possibility for these managing their sodium consumption, which is essential for coronary heart well being and blood stress administration,” Wong says.

Observe: Many soy sauce and tamari manufacturers provide low-sodium 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?

Briefly, tamari is usually a more healthy various to soy sauce—however not simply because it tends to pack barely much less sodium. “Tamari affords 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 affords 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 possibility for people with celiac illness or gluten sensitivities. “Most darkish Asian sauces include wheat, so tamari stands out as a great selection,” says VenHuizen. Whereas conventional soy sauce comprises wheat, gluten-free choices exist. In fact, you should definitely double-check labels if you happen to’re coping with both of those circumstances.

Observe: Since tamari and soy sauce are each fermented meals merchandise, individuals 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

For those who’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 might 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: suppose soups, stews, stir-frys, and braises. You can also’t go unsuitable by utilizing tamari as a uncooked seasoning, whether or not as a sauce for greens, fish, or bite-sized appetizers or mains. “It’s usually 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 may even whip up your personal tamari caramel sauce to drizzle onto ice cream sundaes, French toast, popcorn, and candy potato fries.

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

The underside line

Tamari and soy sauce have loads in frequent—chief amongst them their umami-rich taste profiles and zest they carry 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 include 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 in your well being considerations.

Is an excessive amount of tamari dangerous for you?

Although tamari affords a smattering of helpful compounds, there could be an excessive amount of of a great factor. It’s nonetheless a big 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 day by day weight-reduction plan in order to not devour it in extra.

Does tamari have to 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 usually be saved at room temperature, although you could be higher off holding it cool if it’s naturally brewed, low in preservatives, or just favor it chilled.

The very best tamari and soy sauces to purchase

There are various several types of tamari and soy sauces out there available on the market. They differ in taste and consistency. Listed here are some manufacturers to think about.

Amount: 10 fluid ounces

Serving Dimension: 1 Tbsp

Energy: 10

Carbs: <1 gram

Protein: 2 grams

Sodium: 980 milligrams

Potassium: 130 milligrams

Amount: 10 fluid ounces

Serving Dimension: 1 Tbsp

Energy: 10

Carbs: 1 gram

Protein: 1 gram

Sodium: 590 milligrams

Potassium: 50 milligrams