Soy Sauce vs Hot Sauce: which is healthier?

Per 100g, Soy Sauce has 60 calories, 10.5g protein, 0.8g fiber, and 0.1g fat, while Hot Sauce has 11 calories, 0.5g protein, 0.3g fiber, and 0.4g 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 60 calories and Hot Sauce has 11 calories, a difference of 49 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 1.8g 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 0.3g 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 49 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

Hot 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 (USDA data), Soy Sauce has 60 calories vs Hot Sauce's 11. Soy Sauce has more protein (10.5g vs 0.5g). Pick Soy Sauce for more protein, Hot Sauce for fewer calories.

Sources: Soy Sauce (FDC 174278) · Hot Sauce (FDC 174527)