Soy sauce has 53 kcal but 5493 mg sodium per 100 g. A tablespoon (18 g) delivers ~988.7 mg sodium — a substantial fraction of a day's intake in a single pour. Lower-sodium versions cut this by 30–50% but still need tracking.
How should I track Soy sauce?
Small amounts of Soy sauce add up faster than most people realize. A systematic review (Whitton et al., Adv Nutr 2022) found that condiments are among the most frequently omitted items in food logs — skipped 1–80% of the time. A tablespoon of mayo or dressing can add 50–100 calories, and most people use two or three tablespoons without measuring. The fix is simple: keep a teaspoon or scale near your plate and measure once. Sauces and dressings are often the hidden reason a "healthy" salad ends up at 600+ calories.