Is soy sauce gluten free?
No. Regular soy sauce contains gluten: it is made with wheat, one of the grains FDA names as gluten sources (wheat, rye, barley and their hybrids). USDA also lists soy sauce made without these grains: Soy sauce made from soy (tamari). Check that the label says gluten free.
What the gluten-free label means
A food labeled gluten free in the US must have less than 20 ppm gluten, whether the gluten comes from an ingredient or from contact during processing. Foods that are gluten free by nature, like fresh fruits and vegetables, can carry the label too (FDA).
Soy sauce in USDA recipes: which versions have gluten
USDA's survey food database (FNDDS) breaks each food Americans eat into ingredients. For soy sauce it has 2 versions: 2 with a gluten ingredient.
Where the gluten comes from
| Gluten ingredient | Versions | Example |
|---|---|---|
| Soy sauce made from soy and wheat (shoyu) | 1 | Soy sauce |
| Soy sauce made from soy and wheat (shoyu), low sodium | 1 | Soy sauce, reduced sodium |
Soy sauce on other diets
| Diet | Fits? |
|---|---|
| Keto | Yes for 1 tbsp (16 g) |
| Gluten free | No, contains gluten |
Who needs to avoid gluten, and what going gluten free costs
- Level E NIDDK states that people with celiac disease need a gluten-free diet for life to prevent symptoms and intestinal damage from returning. NIDDK (NIH), Eating, Diet, & Nutrition for Celiac Disease
- Level C A meta-analysis of 40 studies found gluten above 20 mg/kg in 9.52% of labeled gluten-free products, against 28.32% of naturally gluten-free foods. Br J Nutr, 2022
- Level B Two granola bars a day carrying 10 g of gluten caused no more gut symptoms than gluten-free bars in 33 young people who felt better off gluten, difference on a 100 mm scale -0.01. Aliment Pharmacol Ther, 2022
- Level C Children who went gluten free after a celiac diagnosis had four times more arsenic in their urine six months later, because rice is what replaces wheat. American Journal of Gastroenterology, 2025
Levels: A systematic review or meta-analysis, B randomized trial, C observational, D lab or animal, E expert body. How we grade evidence.
Keep exploring
Sources
- USDA FoodData Central (SR Legacy), Soy sauce made from soy and wheat (shoyu), FDC ID 174277, accessed 2026-10-12
- FDA, Questions and Answers on the Gluten-Free Food Labeling Final Rule, www.fda.gov (content current as of June 30, 2022), accessed 2026-10-12
- USDA FoodData Central, FNDDS 2021–2023 survey food recipes (input_food.csv, FDC release 2026-04-30), fdc.nal.usda.gov, accessed 2026-10-12
Numbers are USDA values scaled to the serving shown. Serving sizes are USDA household measures. % DV uses FDA Daily Values for adults. Checked 2026-10-12 · How we verify. Information, not medical advice.