Tamari

7/ 10Good

Controversy: 6.9

Rated by 11 diets

6 approve1 caution4 avoid

Is Tamari Healthy?

Yes — Tamari is broadly considered healthy. 6 out of 11 diets approve it.

Nutrition Facts

Per 100g

Diet Ratings

Keto8/10APPROVED

Low-carb soy sauce alternative. Typical serving (1 tbsp) contains 1-2g net carbs. Gluten-free soy sauce with minimal added sugars. Excellent keto condiment.

Vegan9/10APPROVED

Tamari is a soy sauce made from soybeans, salt, and sometimes wheat. Fermented plant product with no animal ingredients or derivatives. Whole food condiment.

Paleo2/10AVOID

Soy sauce alternative made from soybeans (legume). Even wheat-free versions violate paleo principles due to soy content. Coconut aminos is the paleo alternative.

Mediterranean4/10CAUTION

Soy sauce alternative with high sodium but minimal sugar. Fermented, which has some traditional value, but not Mediterranean. Can be used as a salt substitute in very small amounts, but contradicts olive oil-based flavor profile.

iSome modern Mediterranean diet practitioners reject tamari entirely as non-traditional, while others accept it as a minimal-sugar condiment alternative to high-sugar sauces.

Carnivore1/10AVOID

Soy sauce alternative made from soybeans (legume) and wheat (grain). Plant-based fermented product incompatible with carnivore diet.

Whole301/10AVOID

Tamari is made from soy, which is a legume. Explicitly excluded from Whole30 regardless of gluten-free status.

Low-FODMAP8/10APPROVED

Tamari is a gluten-free soy sauce made from soybeans, salt, and water. Monash University rates tamari as low-FODMAP. No garlic, onion, or wheat (fructans). Serving sizes are typically small (1-2 tsp).

DASH2/10AVOID

Extremely high sodium (900-1000mg per tablespoon). Even low-sodium tamari versions contain 500-600mg per tablespoon. Violates DASH sodium guidelines. Minimal nutritional benefit beyond sodium.

Zone8/10APPROVED

Gluten-free soy sauce with minimal carbs and no added sugars. Fermented, supporting anti-inflammatory profile. Negligible macronutrient impact; excellent seasoning for Zone meals. Soy concerns mitigated by fermentation. Does not disrupt 40/30/30 ratios.

Anti-Inflammatory7/10APPROVED

Gluten-free soy sauce with fermented soybeans, amino acids, and polyphenols. Lower sodium than regular soy sauce. Fermentation reduces anti-nutrients and supports gut health.

GLP-1 Friendly8/10APPROVED

Soy sauce alternative with minimal calories (15 per tbsp), no fat, no sugar (in unsweetened versions), and adds umami flavor to boost satisfaction from small portions. Gluten-free option available. Use in moderation due to sodium content, but excellent for seasoning.