Is Soy Sauce Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
Yes, soy sauce is generally safe during pregnancy when consumed in moderation. The majority of soy sauce products (188 out of 347 analyzed) receive an A grade for pregnancy safety, though you should watch sodium intake and avoid brands with alcohol or certain preservatives.
Soy sauce is a fermented condiment that poses minimal risk during pregnancy when used in typical cooking amounts. The main concerns are its high sodium content, which can contribute to water retention and elevated blood pressure, and the presence of alcohol in some traditionally brewed varieties. Choosing low sodium options and checking labels for preservatives can help you enjoy soy sauce safely throughout your pregnancy.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Low sodium or reduced sodium varieties to help manage fluid retention and blood pressure
- • Brands like Kikkoman, La Choy, Kroger, and San J that consistently receive A grades for pregnancy safety
- • Simple ingredient lists with water, soybeans, wheat, and salt as the main components
- • Organic options which typically have fewer additives and preservatives
- • Tamari as an alternative if you need gluten free options (check labels as some contain wheat)
✗ What to Avoid
- • Soy sauces listing alcohol as an ingredient, especially if not cooked off during food preparation
- • Products containing sodium benzoate, a preservative that has shown potential concerns in animal studies at high doses
- • Varieties with high fructose corn syrup, which has been linked to gestational diabetes risk when consumed in excess
- • Excessive amounts due to high sodium content (can worsen pregnancy swelling and blood pressure)
- • Unrefrigerated soy sauce that has been open for extended periods
Most Common Ingredients in Soy Sauce Products
We analyzed 347 soy sauce products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Soy Sauce
These are the most common flagged ingredients across 347 soy sauce products we analyzed.
alcohol
CAUTION
Alcohol is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 45 of 347 products (13%)
sodium benzoate
CAUTION
Sodium benzoate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 38 of 347 products (11%)
high fructose corn syrup
CAUTION
High fructose corn syrup is a sweetener derived from corn starch and widely used in processed foods and beverages. Has been associated with placental insufficiency, fetal growth restriction, and metabolic programming of offspring in animal studies, and with gestational diabetes and preeclampsia in epidemiological studies of humans.
Found in 14 of 347 products (4%)
sodium benzoate added as a preservative
CAUTION
Sodium benzoate added as a preservative is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 7 of 347 products (2%)
sodium benzoate as a preservative
CAUTION
Sodium benzoate as a preservative is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 6 of 347 products (2%)
sodium benzoate and potassium sorbate
CAUTION
Sodium benzoate and potassium sorbate is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 5 of 347 products (1%)
caramel color and sodium benzoate
CAUTION
Caramel color and sodium benzoate is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 3 of 347 products (1%)
fructose
CAUTION
Fructose is a simple sugar found naturally in fruits and added to many processed foods and beverages as high fructose corn syrup. May program offspring for metabolic dysfunction when consumed in excess during pregnancy, with animal studies showing effects on insulin resistance, blood pressure, and neurodevelopment.
Found in 3 of 347 products (1%)
Soy Sauce Products We've Analyzed
We graded 347 soy sauce products for pregnancy safety. 188 received an A grade.
Pregnancy Safe Soy Sauce Products
We found 188 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Soy Sauce | Kikkoman |
| A | La Choy Soy Sauce 12-10 Oza | La Choy |
| A | Kikkoman Traditionally Brewed Soy Sauce - 5 Fl Oz | Kikkoman |
| A | Organic Soy Sauce, Soy | — |
| A | San J Organic Tamari Soy Sauce | San J |
Your Questions Answered
Can pregnant women eat soy sauce?
Yes, pregnant women can safely eat soy sauce in moderation. Soy sauce is a fermented condiment made from soybeans, wheat, salt, and water that has been consumed safely for centuries. The key is moderation due to its high sodium content. Most major brands like Kikkoman and La Choy are pregnancy safe. Stick to 1-2 tablespoons daily and consider low sodium versions to help manage fluid retention and blood pressure during pregnancy.
What are the risks of soy sauce during pregnancy?
The primary risk of soy sauce during pregnancy is its high sodium content, which can contribute to water retention, swelling, and elevated blood pressure. Some traditionally brewed soy sauces contain small amounts of alcohol from the fermentation process, though this typically evaporates during cooking. Certain brands also contain preservatives like sodium benzoate. These risks are manageable by choosing low sodium varieties, cooking with soy sauce rather than using it raw, and checking ingredient labels.
Is Kikkoman soy sauce pregnancy safe?
Yes, Kikkoman soy sauce is generally pregnancy safe. In our analysis, Kikkoman products receive A grades for pregnancy safety. Kikkoman uses a traditional brewing process with simple ingredients: water, soybeans, wheat, and salt. While it does contain naturally occurring alcohol from fermentation (typically less than 2%), this amount is minimal and largely evaporates when used in cooking. For extra caution, choose Kikkoman's low sodium variety to help manage sodium intake during pregnancy.
Does soy affect pregnancy?
Moderate soy consumption is safe during pregnancy. Large population studies in Japan, China, and Korea, where soy intake is often daily, show no adverse effects from eating soy while pregnant. Soy provides plant based protein, iron, and other nutrients beneficial during pregnancy. The phytoestrogens in soy have been studied extensively and do not appear to harm fetal development at normal dietary levels. U.S. dietary guidelines recommend plant proteins like soy as part of a healthy prenatal diet.
What sauces should I avoid when pregnant?
During pregnancy, avoid sauces made with raw eggs (homemade Caesar dressing, hollandaise, aioli), unpasteurized dairy, or significant alcohol content. Be cautious with fish sauce due to potential mercury concerns and limit high sodium sauces if you have blood pressure issues. Soy sauce is generally safe but should be used in moderation. Always check labels for preservatives like sodium benzoate and avoid sauces that have been left unrefrigerated for extended periods.
How much soy sauce is safe during pregnancy?
One to two tablespoons of soy sauce per day is generally considered safe during pregnancy. One tablespoon of regular soy sauce contains approximately 900mg of sodium, which is about 40% of the recommended daily intake. Pregnant women should aim for no more than 2,300mg of sodium daily, and less if they have high blood pressure or swelling. Using low sodium soy sauce, which has about 40% less sodium, allows for more flexibility while still enjoying the flavor.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
People Also Checked
References
- https://www.nhs.uk/pregnancy/keeping well/drinking alcohol while pregnant/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7061927/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7807528/
- https://en.wikipedia.org/wiki/Fetal_alcohol_spectrum_disorder
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3297711/
- https://americanaddictioncenters.org/alcohol/risks effects dangers/pregnancy
- https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF Guide/Drinking Alcohol in Pregnancy Fetal Alcohol Effects-093.aspx
- https://www.nature.com/articles/pr200789
- https://www.mayoclinic.org/diseases conditions/fetal alcohol syndrome/symptoms causes/syc-20352901
- https://my.clevelandclinic.org/health/diseases/15677-fetal alcohol syndrome
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11921639/
- https://pubmed.ncbi.nlm.nih.gov/26014016/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9003278/
- https://motherfigure.com/safe skincare/sodium benzoate/
- https://onlinelibrary.wiley.com/doi/abs/10.1002/bdrb.20187
- https://millionmarker.com/pages/pregnancy fertility chemical sodium benzoate
- https://turkishneurosurgery.org.tr/pdf.php?id=1502
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3114665/
- https://www.sciencedirect.com/science/article/abs/pii/S0006291X18312488
- https://www.webmd.com/diet/what to know about sodium benzoate
