Which Is Healthier: Soy Sauce or Fish Sauce? A Deep Dive

By Avi Green July 12, 2024

As a dedicated barbecue enthusiast, youre always looking for the perfect marinade to elevate your grilling game. Two popular choices are soy sauce and fish sauce, each bringing its own unique flavor to your dishes. But, which is healthier, soy sauce or fish sauce? This article will delve deep into the nutritional aspects, benefits, and potential downsides of both to help you make an informed decision.

which is healthier soy sauce or fish sauce

The Basics: What Are They?

Before we dive into the health aspects, lets understand what soy sauce and fish sauce are.

What is Soy Sauce?

Soy sauce is a traditional Asian condiment made from fermented soybeans, water, salt, and sometimes wheat. It's known for its salty, umami flavor and is widely used in various Asian cuisines. Soy sauce can be categorized into several types, such as light soy sauce, dark soy sauce, and tamari (gluten-free soy sauce).

What is Fish Sauce?

Fish sauce is another staple in Asian cooking, made from fermented fish (usually anchovies) and salt. It's famous for its strong, pungent aroma, and deep umami flavor that adds a unique depth to dishes. Fish sauce is especially prevalent in Thai and Vietnamese cuisines.

Nutritional Comparison

Now that we know what they are lets look at their nutritional profiles.

Soy Sauce Nutrition

Calories: Approximately 10-15 calories per tablespoon
Sodium: Contains around 900-1000 mg per tablespoon
Protein: Less than 2 grams

Fish Sauce Nutrition

Calories: About 10 calories per tablespoon
Sodium: Typically contains 1300-1400 mg per tablespoon
Protein: Less than 2 grams

When it comes to calorie content, both sauces are relatively similar, but fish sauce tends to have a higher sodium content. Both also offer limited protein per serving.

Health Benefits

Now, lets explore the health benefits of each.

Benefits of Soy Sauce

Rich in Antioxidants: Soy sauce contains a variety of antioxidants that help neutralize free radicals
Source of Umami: Adds deep flavor to dishes, reducing the need for added fats or sugars

Benefits of Fish Sauce

Rich in Essential Nutrients: Contains vitamins and minerals like B12, niacin, and selenium
Umami Flavor: Like soy sauce, fish sauce provides a deep umami flavor that can enhance various dishes

Potential Downsides

No condiment is perfect; both have their downsides.

Soy Sauce Drawbacks

High in Sodium: Can contribute to high blood pressure if consumed in large amounts
Contains Gluten: Standard soy sauce contains wheat, which is not suitable for those with gluten intolerance

Fish Sauce Drawbacks

High in Sodium: Even higher sodium content than soy sauce
Strong Smell: Some people find the pungent aroma off-putting

Best Uses in Barbecue

As a barbecue enthusiast, youre likely wondering how these sauces can be used to elevate your dishes.

Soy Sauce in Barbecue

Soy sauce is excellent for marinating meats, especially beef and pork. Its deep umami flavor penetrates the meat, making it more flavorful and tender.

Fish Sauce in Barbecue

Fish sauce works wonders with chicken and seafood. It's particularly good for dishes like grilled shrimp or fish, adding an authentic Asian flair.

For more on inventive barbecue ideas, check out this [Grilling Guide](https://www.foodandwine.com/condiments/fish-sauce).

Barbecue Recipes

Soy Sauce Marinated Steak

Ingredients: 2 tablespoons soy sauce, 1 tablespoon olive oil, 1 garlic clove (minced), 1 teaspoon ginger (minced), Salt and pepper to taste
Instructions: Combine all ingredients and marinate steak for at least 2 hours before grilling

Fish Sauce Grilled Shrimp

Ingredients: 2 tablespoons fish sauce, 1 tablespoon lime juice, 1 teaspoon sugar, 1 garlic clove (minced), Skewers
Instructions: Mix all ingredients, marinate shrimp for 30 minutes, and grill until cook

For more barbecue recipes, don't forget to explore our wide range of [Barbecue Marinades](https://grilling4all.com/blogs/blog/how-to-make-a-fish-sauce-for-salmon).

Conclusion

So, which is healthier, soy sauce or fish sauce? Ultimately, the answer depends on what you're looking for. If you're concerned about sodium intake, you might lean towards soy sauce. However, if you're looking for essential nutrients like B12, fish sauce is a great option. Both sauces offer unique flavors and health benefits, making them valuable additions to any barbecue lover's pantry.