Soy Sauce vs Hot Sauce: which is healthier?

Per 100g, Soy Sauce has 67 calories, 10.5g protein, 0.8g fiber, and 0.1g fat, while Hot Sauce has 20 calories, 0.5g protein, 0.2g fiber, and 0.1g fat. Hot Sauce is the lighter choice, while Soy Sauce delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Soy Sauce or Hot Sauce?

Per 100g, Soy Sauce has 67 calories and Hot Sauce has 20 calories, a difference of 47 calories. In practical terms, 1 tablespoon (11 calories) of soy sauce compares with 1 teaspoon (1 calories) of hot sauce.

Which has more protein, Soy Sauce or Hot Sauce?

Soy Sauce leads on protein with 10.5g per 100g; the gap is 10.0g per 100g (Soy Sauce 10.5g vs Hot Sauce 0.5g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Soy Sauce or Hot Sauce?

Hot Sauce has 0.4g of carbs per 100g compared to 5.6g in Soy Sauce, making Hot Sauce the easier fit for low-carb or keto plans. Fiber is 0.8g vs 0.2g per 100g, which also affects net carbs.

Can I substitute Soy Sauce for Hot Sauce?

Often, yes. Swapping hot sauce for soy sauce shifts your meal by about 47 calories and 10.0g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Soy Sauce

Hot Sauce

All Comparisons

Soy Sauce vs Hot Sauce

Soy Sauce

Wins in 3 of 6 categories

Compare Soy Sauce and Hot Sauce calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Soy Sauce has 67 calories vs Hot Sauce's 20. Soy Sauce has more protein (10.5g vs 0.5g).

Sources: Soy Sauce (FDC 174278) · Hot Sauce (FDC 171186)

Nutrition Comparison (per 100g)

Nutrient	Soy Sauce		Hot Sauce
Calories	67	vs	20
Protein	10.5g	vs	0.5g
Carbs	5.6g	vs	0.4g
Fat	0.1g	vs	0.1g
Fiber	0.8g	vs	0.2g
Sodium	5590mg	vs	190mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Soy Sauce: FDC 174278 · Hot Sauce: FDC 171186.

When to Choose Each

Choose Soy Sauce when:

You need more protein (10.5g vs 0.5g per 100g)
You want more fiber (0.8g vs 0.2g per 100g)

See full Soy Sauce nutrition

Choose Hot Sauce when:

You're cutting calories (20 vs 67 per 100g)
A typical portion is 1 teaspoon (1 calories)

See full Hot Sauce nutrition

Frequently Asked Questions

Track Your Food with AI

Snap a photo and instantly get calories for Soy Sauce, Hot Sauce, and thousands more foods.

Last updated: 2026-01-30

← Back to all comparisons

More condiments →Soy Sauce →Hot Sauce →