A tablespoon which is roughly 15ml of coconut aminos typically provides about 15 calories, 3g of sugar and around 270mg of sodium, though the exact figures vary by brand. That makes it a light, soy-free seasoning, but not a low-salt one.
This guide covers the coconut aminos nutrition label in plain terms, how it compares with soy sauce and which health claims are backed by evidence.
Coconut Aminos Calories
Coconut aminos contain about 15 calories per tablespoon, or roughly 5ml per teaspoon, almost all of it from natural sugars. Regular soy sauce has fewer, at around 9 per tablespoon, but at the amounts most people use, the calorie difference is too small to matter.
Coconut Aminos Sodium
A typical coconut aminos contains around 270mg of sodium per tablespoon, roughly 70% less than any regular soy sauce, which sits closer to 880–960mg. That is the headline advantage, but coconut aminos are still a salted condiment, so its worth measuring rather than pouring freely.
UK labels list salt rather than sodium. To convert, multiply sodium by 2.5: 270mg of sodium is about 0.7g of salt. Adults are advised to have no more than 6g of salt a day, so one tablespoon uses around a tenth of that.
Sugar and Carbohydrate
Coconut aminos have about 3g of natural sugar per tablespoon, noticeably more than soy sauce, which has under 1g. The sugar comes from the fermented coconut sap, and it’s why the sauce tastes milder and slightly sweeter. For most people the amount is negligible, but if you count carbs or sugar, it’s worth including.
Coconut Aminos Health Benefits: What Does the Evidence Say?
The best-supported benefit is the lower sodium compared with soy sauce. Benefits specific to coconut aminos itself haven’t been shown in human studies.
What it can genuinely offer:
- A lower-salt swap. For anyone cutting back on salt, it works as a low sodium soy sauce alternative, as long as the portion stays sensible.
- Free from soy, wheat and gluten. It suits people avoiding these ingredients, which makes it a practical gluten-free soy sauce alternative.
- A short ingredient list. Quality coconut aminos are made from fermented coconut sap and sea salt, with nothing else needed.
What’s overstated: claims about heart health, blood sugar, weight loss, gut health from fermentation, or “17 amino acids” mostly borrow from research on coconuts or coconut sap, not the finished sauce. Per serving it provides almost no protein, so it isn’t a meaningful source of amino acids. Treat it as a good-tasting condiment, not a superfood.
Who Should Be Careful With Coconut Aminos?
Anyone with a coconut allergy should avoid it, because it’s made from coconut sap. If you follow a strict sodium limit, for example because of high blood pressure or kidney disease, count it in your daily total and ask your GP or dietitian what’s right for you. People watching their sugar intake should also note the 3g per tablespoon.
Where to Buy Coconut Aminos
If you want to buy coconut aminos UK shoppers can rely on for a clean label, choose one made from coconut sap and sea salt with nothing added. AmourCoco’s organic, gluten-free coconut aminos comes in the original and a garlic variety. Browse the AmourCoco amino sauce range to compare options.
The Bottom Line
Coconut aminos is a very flavourful, lower-sodium swap for any soy sauce that suits soy-free and gluten-free cooking. Its real strengths are practical ones rather than any miraculous: less salt than soy sauce, a short ingredient list and a milder taste. Use it in sensible amounts and read the label on your bottle.
This article is for general information and isn’t medical advice. Speak to your GP or a registered dietitian if you follow a restricted diet or have a medical condition.
