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, won’t get as a lot fanfare as its extra ubiquitous counterpart. Nonetheless, it’s nicely value 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 supplied a nice taste considerably just 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 created from 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 varieties—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 title for Japanese-style soy sauce that is extra related in composition to conventional soy sauce.
Tamari vs. soy sauce
Whereas tamari and soy sauce have rather a lot 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 few of the key facets differentiating the 2:
Origin
Tamari hails from Japan, whereas soy sauce has its origins in China.
Components
“Soy sauce is created 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.
Colour, taste, and consistency
Tamari and soy sauce are fairly related in shade, says VenHuizen, although tamari seems a tad darker. In line with Wong, the method of creating tamari lends it a richer, extra strong umami taste in addition to a thicker consistency. The components and course of used to make soy sauce, however, “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 mentioned, tamari has a slight edge over soy sauce on this area, although the precise quantity of sodium will range by model and particular merchandise. “Tamari usually 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 strain administration,” Wong says.
Observe: Many soy sauce and tamari manufacturers supply low-sodium options for his or her normal SKUs, permitting you to get pleasure from 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 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 perfect selection,” says VenHuizen. Whereas conventional soy sauce comprises wheat, gluten-free choices exist. In fact, make sure you double-check labels when you’re coping with both of those circumstances.
Observe: Since tamari and soy sauce are each fermented meals merchandise, folks 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
In case 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 could be extra supreme to make use of tamari vs. soy sauce (and vice versa).
Wong notes that tamari significantly shines in cooked dishes for which you’re searching for a thicker consistency and deeper umami style: suppose soups, stews, stir-frys, and braises. You can also’t go fallacious through the use of 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 inventive (whereas concurrently satisfying your candy tooth), you may even whip up your individual 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 might be supreme for marinades, particularly for meats, because it penetrates shortly,” Wong shares.
The underside line
Tamari and soy sauce have rather a lot in frequent—chief amongst them their umami-rich taste profiles and zest they create 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 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 to go for a spread that aligns along with your dietary preferences and is appropriate on your well being issues.
Is an excessive amount of tamari unhealthy for you?
Although tamari presents a smattering of useful compounds, there might be an excessive amount of of a very good factor. It’s nonetheless a major supply of sodium—per VenHuizen, as a lot as 500 to 1,010 mg per tablespoon—so make sure you issue this quantity into your each day eating regimen in order to not eat 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 it’s possible you’ll be higher off holding it cool if it’s naturally brewed, low in preservatives, or just want it chilled.
The perfect tamari and soy sauces to purchase
There are numerous several types of tamari and soy sauces out there available on the market. They range in taste and consistency. Listed here are some manufacturers to contemplate.
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
