Edible parts
Pantry item as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 222 kJ / 53 kcal | 3% |
| Protein | 8.14 g | 16% |
| Carbohydrate | 4.93 g | 2% |
| Natural sugars | 0.4 g | <1% |
| Fat | 0.57 g | 1% |
| Saturated fat | 0.07 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 0.8 g |
| Monounsaturated fat | 0.09 g |
| Polyunsaturated fat | 0.26 g |
| Omega-3 (ALA) | 0.03 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Folate | 14 µg | 7% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.17 mg | 12% |
| Niacin (B3) | 2.2 mg | 14% |
| Pantothenic acid (B5) | 0.3 mg | 5% |
| Vitamin B6 | 0.15 mg | 11% |
| Choline | 18.3 mg | — |
| Calcium | 33 mg | 4% |
| Iron | 1.45 mg | 10% |
| Magnesium | 74 mg | 20% |
| Potassium | 435 mg | 22% |
| Zinc | 0.87 mg | 9% |
| Copper | 0.04 mg | 4% |
| Manganese | 1.02 mg | 51% |
| Phosphorus | 166 mg | 24% |
| Selenium | 0.5 µg | 1% |
| Sodium | 5493 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Soy sauce made from soy and wheat (shoyu) (USDA FDC SR Legacy 174277). Nutrients the row does not report are left blank.
Prep notes
Naturally brewed soya sauce — no fish. Tamari is the wheat-free cousin. A teaspoon, not a pour. Sodium is the figure that matters. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Soya sauce (Glycine max) is listed in Thrive’s plant atlas under pantry. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Pantry item as sold.