While it shares some similarities—such as its umami and salty flavor—with soy sauce, it also has some key differences.
This article examines the key characteristics and nutritional properties of Coconut Aminos, how it compares to soy sauce, and its potential benefits and drawbacks.
They also claim that it has “72% less sodium than the leading brand of soy sauce.”
Note: Don’t take this sodium figure too literally because the precise sodium content will vary by brand, so ensure you check nutrition labels carefully.
As this shows, Coconut Aminos is positioned as an alternative to soy sauce for people who may want:
A soy or gluten-free option
Comparatively less sodium
Organic or “Non-GMO” options
How Does Coconut Aminos Taste?
Coconut Aminos has an interesting taste, and while the taste is somewhat different, it’s possible that some people may mistake it for soy sauce.
However, there are slight differences between the two:
Flavor: Coconut Aminos has a milder flavor. Due to the (small) carbohydrate content, it also has a sweeter taste. It isn’t quite as rich and full-flavored as soy sauce.
Less salty: While Coconut Aminos does taste salty, it doesn’t contain as much salt as soy sauce, and this is apparent in the flavor.
Overall, Coconut Aminos has an enjoyable flavor that enhances the taste of food, but it may feel slightly “diluted” for those used to soy sauce.
While the product originally comes from coconut, Coconut Aminos does not resemble the taste of coconut in any way.
In summary, Coconut Aminos has a salty and umami flavor similar to soy sauce, but it is slightly milder and sweeter in taste.
Nutrition facts
Now that we know what Coconut Aminos is, let’s take a look at its nutritional properties.
Table 1: Nutrition data for Coconut Aminos by Wegmans per 15ml tablespoon serving
As the table shows, Coconut Aminos is a low-calorie sauce with a small amount of sugar, and a high sodium content.
How to use Coconut Aminos
Some potential ways to use the sauce include:
As a dip: You can use Coconut Aminos as a dip, for example with sushi or sashimi.
Marinades: Use Coconut Aminos as an alternative to soy sauce in recipes for marinades.
In a stir-fry: Add a tablespoon of Coconut Aminos to a stir-fry to enhance the flavor of the dish.
Salads: It can be used as part of a salad dressing recipe, particularly as a soy sauce replacement for those with soy sauce among the ingredients.
However, there are many different ways to use Coconut Aminos, and it can work as a soy sauce replacement in any recipe.
Potential Health Benefits
Coconut Aminos is not a significant source of fiber, protein and essential vitamins and minerals. There is also no scientific research on this product, with no studies on Coconut Aminos published within the National Library of Medicine.
For these reasons, there are no verifiable health benefits specific to the product.
However, we can deduce some potential benefits from its energy (calorie) and sodium content comparative to other condiments.
Lower Sodium Content Than Soy Sauce
Coconut Aminos has a significantly lower sodium content than regular soy sauce.
The table below shows how the sodium content of Coconut Aminos compares to regular soy sauce and ‘light’ (low-sodium) soy sauce.
For each product, you can see the amount of sodium it contains per tablespoon and the percent of the recommended daily value (% DV) for sodium that this represents.
Table 2: The sodium content of common soy sauce options compared to popular brands of Coconut Aminos, listing sodium content per tablespoon and % daily values
As the table shows, popular brands of Coconut Aminos contain significantly less sodium than regular soy sauce. Based on this, replacing regular soy sauce with a Coconut Aminos product may have blood pressure benefits by reducing total sodium intake.
However, Coconut Aminos is still relatively high in sodium, containing similar levels to low-sodium soy sauce. For this reason, it still may not be a good dietary choice for individuals prescribed low-sodium diets.
As always, individuals carefully monitoring their sodium intake should discuss Coconut Aminos with their healthcare provider before including it in their diet.
Gluten-free
A large proportion of soy sauce products contain wheat in addition to soy.
Also, the Celiac Disease Foundation note that soy sauce may contain gluten. For this reason, soy sauce made with wheat may not be suitable for people with celiac disease.
As a soy sauce-like product, Coconut Aminos offers an excellent alternative for people who need to avoid gluten.
Again, Coconut Aminos does not contain soy, so it can be a good replacement option for soy sauce for those with soy allergies.
Note: While Coconut Aminos does not contain soy or wheat, it may have been made in factories where cross-contamination could occur. For this reason, individuals with allergies should always ensure they check the product label carefully.
Key point: Coconut Aminos is gluten-free, soy-free, and it has a lower sodium content than regular soy sauce.
Drawbacks
As with most foods, Coconut Aminos does have some potential downsides to consider.
High in Sodium
Although it contains less sodium than regular soy sauce, a tablespoon serving of Coconut Aminos still provides more than 20% of the daily value for sodium.
Coconut Aminos is relatively expensive, tending to cost slightly more than an equivalent sized bottle of soy sauce.
Additionally, it isn’t quite as common, making it more challenging to find than soy sauce, particularly outside the United States.
Milder Flavor Than Soy Sauce
While Coconut Aminos does taste similar to soy sauce, it is not quite the same. It has a milder flavor, which may disappoint fans of dark soy sauces.
Key point: The main drawback of Coconut Aminos is its high sodium content. Some people may also be disappointed by its price and flavor profile comparative to soy sauce.
Alternatives To Coconut Aminos
For those who are seeking a soy sauce substitute, there are other options beyond Coconut Aminos.
Liquid Aminos
Liquid Aminos is an unfermented sauce made from soybeans that have been broken down into amino acids.
It is worth noting that this sauce does contain soy, so it is unsuitable for those with soy allergies.
However, it is gluten-free, which may make it appeal for some people.
The sauce contains a wide variety of flavor-enhancing ingredients, including vinegar, salt, onions, garlic, and various spices.
While it is not a like-for-like replacement for soy sauce, it can work well in numerous dishes due to its bold flavors.
Fermented fish sauce
Fermented fish sauce plays a significant role in Asian cuisine, providing a salty, soy sauce-like taste.
The ingredients used to make fish sauce can vary, but they are typically a simple combination of anchovies, water, and salt.
Ponzu Sauce
Ponzu sauce is another popular sauce full of umami flavor notes. However, it does contain soy sauce as its primary ingredient alongside citrus juice, mirin, vinegar, and several other ingredients.
Other Flavorful Condiments
While not like-for-like substitutes, some other condiments like like salsa and coconut vinegar can also enhance the taste of food.
However, despite their potential to improve the taste of food, these condiments offer a completely different flavor to Coconut Aminos and soy sauce.
Summary
Positioned as an alternative to soy sauce, Coconut Aminos offers a slightly different but similar taste, with a rich umami flavor.
Furthermore, it doesn’t contain soy, wheat, or gluten, allowing a greater number of people to enjoy its taste.
However, while it contains lower sodium levels than soy sauce, it is still relatively high in sodium and its milder flavor may not be for everyone.
Michael works as a nutritionist in a community setting and holds a Master's degree in Clinical Nutrition. He is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN), and has published peer-reviewed research.
