Soy sauce, a fermented condiment made from soybeans, wheat, water, and salt, is a fixture in many global cuisines. Soy sauce is generally considered safe to consume during pregnancy when enjoyed in moderation. Potential concerns relate to specific components, primarily its high sodium content.
The Primary Concern: High Sodium Content
The most significant health consideration associated with soy sauce consumption during pregnancy is its high sodium concentration. A single tablespoon of regular soy sauce can contain between 900 and 1,000 milligrams of sodium, nearly 40% of the maximum daily recommended intake. The recommended daily sodium limit for pregnant individuals is generally 2,300 milligrams.
Excessive sodium intake is important to monitor because it can exacerbate certain physiological changes. High sodium levels cause the body to retain more water, increasing the volume of fluid in the bloodstream. This extra fluid can increase pressure on the cardiovascular system, potentially leading to or worsening gestational hypertension. Chronic high sodium intake has been linked to a greater risk of developing preeclampsia, so moderating soy sauce intake is a practical step to help manage blood pressure and avoid unnecessarily increasing the risk of these complications.
Addressing Other Ingredients: Alcohol and Additives
Alcohol Content
Pregnant individuals often express concern about the presence of alcohol in soy sauce, as it is a fermented product. Traditional soy sauce undergoes a brewing process which naturally produces a trace amount of alcohol, typically less than 2% by volume. This negligible amount is comparable to what is found in other fermented foods and is not considered a risk for fetal development, unlike consuming standard alcoholic beverages. The alcohol in soy sauce is often cooked off when used in hot dishes.
Monosodium Glutamate (MSG)
Monosodium Glutamate (MSG) occurs naturally or is added, contributing to the savory umami flavor. Major health organizations, including the U.S. Food and Drug Administration (FDA) and the World Health Organization (WHO), classify MSG as “generally recognized as safe” (GRAS). Studies have not shown that consuming MSG at normal levels poses a risk to a developing fetus.
Gluten
Traditional soy sauce is made with wheat, meaning it contains gluten. Individuals with celiac disease or gluten sensitivity must seek out gluten-free alternatives like tamari, which is usually made with little to no wheat. However, tamari often has a sodium content similar to or only slightly lower than regular soy sauce.
Practical Strategies for Consumption and Alternatives
The simplest way to safely include soy sauce in a pregnancy diet is by practicing careful moderation. Instead of free-pouring, try measuring a small amount, such as a single teaspoon, to better track sodium intake. When eating out, request that the sauce be served on the side to control the portion, as restaurant sodium levels are often higher.
Switching to reduced-sodium varieties, which can contain 25% to 40% less sodium, is a highly effective strategy. Reading nutrition labels to compare sodium content across different brands ensures this simple substitution significantly lowers the sodium load while retaining the desired umami flavor.
For those looking to drastically reduce sodium or avoid soy entirely, several excellent alternatives exist. Coconut aminos, made from the fermented sap of the coconut palm, is a popular low-sodium choice, with some brands containing as little as 90 milligrams per tablespoon. Liquid aminos, derived from soybeans or corn, also offer a low-sodium, gluten-free profile, and these substitutes provide a savory flavor that can reduce overall sodium intake.