Soy sauce never fails to hit the spot when you want to please your palate with salty, umami flavor. But if you need to avoid wheat, it’s not the ideal option to get this flavorful fix. While tamari works just fine as a substitute, liquid aminos can, too. In case you’re unfamiliar with this trendy condiment in the wellness world, you’ll want to keep reading for essential intel.

We tapped a dietitian and a chef to cover the basics of liquid aminos vs. soy sauce. See how they differ in terms of taste, health benefits, and more.

What are liquid aminos?

“Liquid aminos are culinary seasonings typically derived from either soybeans or coconut sap,” says Max Kamakura, executive sushi chef at Queen Omakase in Queen Miami Beach. (Those made from the latter are often referred to as coconut aminos.) They’re made by immersing either soy protein or coconut sap in acid, which draws out amino acids (aka the building blocks of protein). Manufacturers then add water to yield the final product.

“Liquid aminos are positioned to be a healthy, gluten-free substitute compared to soy sauce and other seasonings,” Kamakura continues.

What is soy sauce?

Soy sauce is produced by fermenting soybeans and wheat with brine and mold. While soy sauce derives from China, it’s a culinary staple with many variations across East and Southeast Asian cuisines. For instance, shoyu is Japan’s answer to traditional soy sauce, which is available in light, dark, and white varieties¹. Filipino sauces, Korean condiments, and many other takes on this tasty seasoning exist throughout the continent.

Liquid aminos vs. soy sauce

Though liquid aminos and soy sauce can sometimes be used interchangeably, they have a few notable differences.

Ingredients

“While both of these liquids offer a unique umami flavor, one of the key differences between liquid aminos and soy sauce is the way they are produced,” says Danielle VenHuizen, RDN, a dietitian based in Seattle, Washington. Again, soy sauce requires fermenting soybeans and wheat. On the other hand, “liquid aminos are made by a process that extracts the amino acids from foods, such as soybeans or coconut, and does not require wheat,” VenHuizen says.

Flavor

Tamari and soy sauce are more similar in taste than liquid aminos and tamari are. “Liquid aminos add a savory, salty flavor to meals that is a bit milder than soy sauce,” Kamakura explains. “The flavor profile of liquid aminos is less complex than soy sauce due to the fact that they do not undergo the same fermentation process.” VenHuizen agrees, noting that soy sauce fermentation produces a stronger umami flavor whereas liquid aminos skew sweeter.

Nutrition profile

“Both liquid aminos and soy sauce offer an array of antioxidants as well as nutrients, such as B vitamins and potassium,” says VenHuizen. Courtesy of soy, the two also offer small amounts of protein, though neither will move the needle significantly to ensure you get enough of the macro daily. They’re also pretty similar in sodium content—packing around 300 milligrams per teaspoon, per VenHuizen—though the actual amount will vary by the brand you use and if you opt for low-sodium alternatives. Kamakura adds that both are low in calories and are particularly great when preparing a sauce for vegetables.

Another notable point of distinction is that liquid aminos don’t contain wheat. As such, it’s suitable for those with celiac disease and/or gluten sensitivities.

When (and how) to use liquid aminos vs. soy sauce

Liquid aminos can be used as a 1:1 substitute for soy sauce, says Kamakura—but there are times in which you’ll probably want to opt for one over the other (dietary tolerances, permitting).

“As a chef specialized in Japanese gastronomy, I definitely choose soy sauce in my dishes and just play with the right ratio for each recipe,” he explains. Instead of opting for liquid aminos for guests who need to nix gluten, he’ll reach for gluten-free soy sauce—typically made from rice, rather than wheat—to maintain a similar flavor profile.

Meanwhile, the chef prizes liquid aminos for their versatility across dishes that don’t require as rich of an umami taste, as well as if you have a more mild palate. “They can often be easier to incorporate into different dishes without overpowering other flavors because of its milder taste,” he explains.

Are liquid aminos healthier than soy sauce?

According to VenHuizen, liquid aminos aren’t necessarily healthier than soy sauce. However, liquid aminos are a safer option for individuals who can’t tolerate wheat. “Both soy sauce and liquid aminos made from soybeans are high in sodium,” she notes, so you’ll want to enjoy both sparingly.

Yet there’s one caveat: “In terms of sodium, one type of liquid aminos—coconut aminos—shine here,” says VenHuizen. “They are much lower in sodium than their soy-based counterparts, so choose those if watching salt is high on your list.” Per the USDA, coconut aminos contain 450 milligrams of sodium per tablespoon, whereas liquid aminos pack over twice as much at 960 milligrams for the same portion. Coconut aminos also have an edge on the health front for those who are allergic or sensitive to soy.

“Some athletes take liquid aminos before or after exercise to increase energy levels and decrease fatigue,” adds Kamakura. Some studies show positive effects of amino acid supplementation (including arginine and glutamine) for muscle recovery in elite athletes. However, such results may require an intake of up to seven-plus grams of supplemented amino acids per day, equating to a pretty heavy (and not so healthful) hit of sodium if you’re relying on liquid aminos alone. More research is also needed to see just how beneficial liquid aminos are to support athletic performance.

Where to buy liquid aminos and soy sauce

• Bragg Liquid Aminos Seasoning (with soy)
• Big Tree Farms Organic Coco Aminos
• Kikkoman Less-Sodium Soy Sauce

The bottom line

Liquid aminos can be used as a substitute for soy sauce, and the former is a better option for those who need to avoid gluten. Yet if your diet allows, both experts advise choosing one or the other based on the dish at hand as well as your own taste preferences.

“In my opinion, soy sauce has a richer, saltier flavor, while liquid aminos seem lighter and a tad sweeter,” VenHuizen reiterates. No matter which condiment you prefer, she advises using a light hand and enjoying both in moderation. “The flavor goes a long way, as does the salt. You don’t want to blow your salt budget out of the water by overdoing it on the sauces,” she says.