Soy Sauce: Fermented Umami in a Bottle

Soy sauce is the dark, salty condiment created by **fermenting soybeans and roasted grains** with kōji mould. Over months in wooden vats, enzymes break proteins into amino acids—chiefly glutamate—giving soy sauce its famous *umami* punch. Because the brew is naturally rich in color and aroma compounds like maltol and 4‑ethylguaiacol, just a splash can transform broths, marinades and stir‑fries.

|Calories|Protein|Fat|Carbs|Sodium| |---|---|---|---|---| |10 kcal|1 g|0 g|1 g|900 mg (38 % DV)| Soy sauce also delivers small amounts of **manganese, riboflavin** and antioxidant phenolics formed during fermentation.

- **Umami enhancer**: boosts flavor so you can cook with less added salt overall. - **Fermented peptides** may have mild ACE‑inhibitory activity, supporting healthy blood pressure in lab studies. - Contains **antioxidant melanoidins** that protect oils from oxidation in marinades. - Naturally **plant‑based, dairy‑ & nut‑free**, suitable for most special diets.

- Extremely high in **sodium**; choose low‑sodium brands or dilute in recipes. - Classic soy sauce contains **wheat**—people with celiac disease need tamari or gluten‑free versions. - Soy allergies are rare in fermented products but still possible. - Dark varieties (koikuchi) can mask **over‑salting**; taste as you cook.

- Add **½ tsp per serving** to brighten soups, stews and vinaigrettes. - Combine with mirin, garlic and ginger for a quick stir‑fry glaze. - Whisk into mayo for an umami‑rich burger sauce. - Mix 1 part soy sauce : 1 part honey for a caramelized roast glaze.

Look for bottles labelled **"naturally brewed"**—they age at least six months and contain no chemical hydrolysates. Store sealed bottles in a cool cupboard; once opened, keep in the fridge to preserve aroma for up to **two years**.