Is soy sauce gluten free?
Why soy sauce has wheat in it
It surprises almost everyone: the standard soy sauce brewing method uses roughly equal parts soybeans and wheat. The wheat isn't a filler — it's fermented alongside the soy and shapes the flavour. That means regular soy sauce contains gluten, and so does anything made with it.
Soy sauce vs tamari vs coconut aminos
- Regular soy sauce: brewed with wheat. Not gluten free.
- Tamari: a Japanese style traditionally brewed with little or no wheat. Most tamari sold in NZ is gluten free and labelled as such — but a few contain wheat, so check the label every time.
- Gluten-free soy sauce: brewed to deliver the classic flavour without wheat. Under the FSANZ standard, a gluten-free claim here means no detectable gluten.
- Coconut aminos: made from coconut sap and salt — naturally gluten free and soy free, with a slightly sweeter taste.
Where soy sauce hides
The bigger trap isn't the bottle — it's soy sauce as an ingredient. Marinades, stir-fry sauces, teriyaki, instant noodles, ready meals, rice crackers, and even some chips use soy sauce or soy sauce powder. In New Zealand the wheat must be declared, so the allergen statement is your friend: scan for wheat before assuming an Asian-style sauce or snack is safe.
Products where soy sauce brings gluten with it
| Product | Manufacturer | Coeliac status |
|---|---|---|
| Taco Mexican Spice Mix | Pams | Contains gluten |
| Maggi curry noodles | Maggi | Contains gluten |
| 2 Minute Noodles Beef Flavour | Maggi | Contains gluten |
| Mi goreng Hot & Spicy Stir Fry Noodles | Indo Mie | Contains gluten |
| Mi goreng Fried Noodles | indomie | Contains gluten |
| Sesame teriyaki udon noodle bowl | OBENTO | Contains gluten |
| FUSIAN Mi Goreng Hot & Spicy Mild | Maggi | Contains gluten |
| Noodles | Maggi | Contains gluten |
| JIN ramen mild noodle soup | OTOKI | Contains gluten |
| Mi goreng Fried Noodles | indomie | Contains gluten |
Products in our database that list soy sauce and are not coeliac-compatible — the gluten typically arrives via the soy sauce or other wheat ingredients.
Spotted a product we've got wrong, or one we're missing? Submit it and help make the database better for everyone.
Frequently asked questions
Why does soy sauce contain gluten?
Traditional soy sauce is brewed from roughly equal parts soybeans and wheat. The wheat is fermented along with the soy, and the finished sauce retains gluten. It is one of the most common hidden sources of gluten in cooking.
Is tamari gluten free?
Usually, but not always. Tamari is a Japanese-style soy sauce traditionally made with little or no wheat. Many tamari products are gluten free and labelled as such — but some contain wheat, so always check for a gluten-free claim or a wheat declaration on the label.
What can I use instead of soy sauce on a gluten-free diet?
Gluten-free soy sauce, gluten-free tamari, and coconut aminos are the main substitutes. All are available in New Zealand supermarkets, and all give a similar salty-umami flavour.
Is sushi gluten free?
Often not. Plain rice, nori, and raw fish are gluten free, but soy sauce (in and alongside sushi), imitation crab (which usually contains wheat starch), tempura, and some marinades all contain gluten. Ask about ingredients or look for dedicated gluten-free options.