Soy sauce is an umami-rich staple in lots of kitchens—or on the very least, a necessary 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 a giant 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 constructed from a mix of soybeans and wheat, which undergoes fermentation with added brine and mildew,” explains Jessie Wong, RDN.
Soy sauce—of which there are various totally different varieties—is likely one of the most vital 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 various kinds of soy sauce in every thing 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 quite a bit 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 below are among the key points differentiating the 2:
Origin
Tamari hails from Japan, whereas soy sauce has its origins in China.
Elements
“Soy sauce is constructed from 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 creating tamari lends it a richer, extra sturdy umami taste in addition to a thicker consistency. The substances and course of used to make soy sauce, then again, “end in 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 mentioned, tamari has a slight edge over soy sauce on this enviornment, although the precise quantity of sodium will fluctuate by model and particular merchandise. “Tamari usually incorporates 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 strain administration,” Wong says.
Notice: Many soy sauce and tamari manufacturers supply 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?
In brief, tamari is mostly a more healthy different to soy sauce—however not simply because it tends to pack barely much less sodium. “Tamari presents 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 presents small quantities of B nutritional vitamins, zinc, copper, manganese, and potassium.
Since tamari most frequently incorporates little to no wheat, it’s additionally a safer possibility for people with celiac illness or gluten sensitivities. “Most darkish Asian sauces comprise wheat, so tamari stands out as an excellent alternative,” says VenHuizen. Whereas conventional soy sauce incorporates wheat, gluten-free choices exist. After all, remember to double-check labels in case you’re coping with both of those situations.
Notice: 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
When you’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 ideally suited to make use of tamari vs. soy sauce (and vice versa).
Wong notes that tamari notably shines in cooked dishes for which you’re searching for a thicker consistency and deeper umami style: assume soups, stews, stir-frys, and braises. You can also’t go improper 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 additionally blended with different sauces for dressings,” VenHuizen provides. To get actually inventive (whereas concurrently satisfying your candy tooth), you possibly can 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 will be ideally suited for marinades, particularly for meats, because it penetrates rapidly,” Wong shares.
The underside line
Tamari and soy sauce have quite a bit in frequent—chief amongst them their umami-rich taste profiles and zest they convey 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 wager is to go for a low-sodium model of both tasty condiment.
FAQs
Does tamari have MSG?
“Naturally brewed tamari doesn’t comprise added monosodium glutamate (MSG),” says Wong. Nonetheless, there’s an opportunity MSG might exist as a byproduct of the fermentation course of. She underscores the significance of checking labels to be sure to go for a spread that aligns along with your dietary preferences and is appropriate to your well being considerations.
Is an excessive amount of tamari unhealthy for you?
Although tamari presents a smattering of useful compounds, there will be an excessive amount of of a very good factor. It’s nonetheless a big supply of sodium—per VenHuizen, as a lot as 500 to 1,010 mg per tablespoon—so remember to issue this quantity into your each day weight-reduction plan in order to not eat it in extra.
Does tamari should 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 chances are you’ll be higher off preserving it cool if it’s naturally brewed, low in preservatives, or just want it chilled.
The most effective tamari and soy sauces to purchase
There are lots of various kinds of tamari and soy sauces out there in the marketplace. They fluctuate in taste and consistency. Listed below are some manufacturers to think about.
Amount: 10 fluid ounces
Serving Measurement: 1 Tbsp
Energy: 10
Carbs: <1 gram
Protein: 2 grams
Sodium: 980 milligrams
Potassium: 130 milligrams
Amount: 10 fluid ounces
Serving Measurement: 1 Tbsp
Energy: 10
Carbs: 1 gram
Protein: 1 gram
Sodium: 590 milligrams
Potassium: 50 milligrams
