Coconut aminos and soy sauce are both savory, umami-rich condiments, but they're not the same thing. One is gluten-free and soy-free with a mild sweetness, the other is saltier and more intense. If you're wondering whether you can swap one for the other, the short answer is yes, but there are a few things worth knowing first.
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Soy sauce was a staple in my kitchen for years (I still use it sometimes), but everything changed when I discovered coconut aminos. I stumbled upon them as a soy-free, gluten-free substitute when I started experimenting with recipes to accommodate a friend with dietary restrictions. I was amazed at how it delivered the same rich, savory flavor with a subtle hint of sweetness.
Since then, it’s become a regular ingredient in my cooking. One of my favorite dishes featuring coconut aminos is my Lemongrass Chicken with Bok Choy. The coconut aminos add just the right depth of flavor and make the dish healthier.
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Coconut Aminos vs Soy Sauce: Quick Answer
- Both are savory, umami condiments used in cooking
- Coconut aminos are gluten-free, soy-free, and lower in sodium
- Soy sauce is saltier, more intense, and more widely available
- You can substitute one for the other in equal amounts
- Coconut aminos are slightly sweeter, so adjust seasoning if needed
What are coconut aminos
Coconut aminos are a sauce made from the sap of coconut palm blossoms mixed with a little sea salt. Even though they come from coconuts, they don’t taste like coconut. They have a slightly sweet, savory flavor similar to soy sauce but much milder and less salty.
You can use them in marinades, stir-fries, salad dressings, or anywhere you’d normally use soy sauce. I love using them in this Seaweed Salad and Ahi Tuna Appetizer and these Super Easy Sautéed Chicken Thighs.
Why coconut aminos are a good alternative to soy sauce
- Gluten-free and soy-free: Regular soy sauce is made from fermented soybeans and usually contains wheat, which is off-limits for anyone avoiding gluten or soy. Coconut aminos contain neither, since they're made from coconut palm sap and sea salt, which makes them a great option for people with soy allergies, celiac disease, or those following a paleo or Whole30 diet.
- Rich in Amino Acids: Coconut aminos contain naturally occurring amino acids.
- Contains Sea Salt, Not Table Salt: Coconut aminos use sea salt, which is less processed and retains trace minerals like magnesium and potassium. This makes it a more natural option compared to soy sauce, which typically contains table salt.
- Significantly lower in sodium: This is the biggest practical difference. Soy sauce contains much more sodium per tablespoon. Coconut aminos come in at roughly 77% less! But you may need to add a little extra salt to your dish when substituting.
- Milder, slightly sweeter flavor: Coconut aminos are more subtle with a faint natural sweetness. This makes them perfect for dishes where you want umami depth without overpowering the other ingredients.
- No coconut taste: Despite the name, coconut aminos do not taste like coconut. The sap is fermented, and the coconut flavor disappears.
For a deeper look at the nutritional profile, WebMD has a good breakdown.
Top Tips
- Coconut aminos can be swapped for soy sauce in equal amounts. Just replace the soy sauce with coconut aminos in the same quantity.
- Because coconut aminos have a slightly sweeter flavor compared to soy sauce, you can add a small pinch of sea salt or a dash of vinegar, If you prefer a more savory or salty taste.
- Because coconut aminos have a bit of a different flavor profile, taste the dish before serving and adjust any other seasonings (like garlic, ginger, or vinegar).
- Different brands of coconut aminos may have slight variations in flavor, with some being sweeter or more savory. It's a good idea to taste-test different brands to find the one that you like best.
Other considerations
- If you have a coconut allergy, you’ll want to avoid coconut aminos, because they are made of coconuts.
- Not all coconut aminos are created equal. Some brands may add additional ingredients, such as preservatives or artificial flavorings. Look for brands that use minimal, clean ingredients for the best results.
- When buying coconut aminos, be careful with the labeling. Some brands call it "coconut liquid aminos" or just "liquid aminos," but there are also soy-based liquid aminos on the market. Make sure to check the label to ensure you're getting the coconut version, not the soy-based one.
- Coconut aminos tend to be a bit more expensive than soy sauce.
Coconut Aminos vs Soy Sauce: At a Glance
| Coconut Aminos | Soy Sauce | |
| Main Ingredients | Coconut palm sap | Fermented soybeans |
| Gluten-Free? | Yes | No |
| Soy Free? | Yes | No |
| Sodium (per tbsp.) | ~198 mg. | ~878 mg. |
| Flavor | Mild, slightly sweet | Bold, salty, savory |
| Price | More expensive | Less expensive |
| Best for | Marinades, stir-fries, dressings | Stir-fries, dipping, ramen |
Frequently Asked Questions
They do both provide umami flavor, but differ in taste and ingredients. Coconut aminos are milder and sweeter, made from coconut sap and sea salt. Worcestershire sauce contains vinegar, molasses, anchovies, and spices. It is also not typically vegan due to the anchovies. They are not direct substitutes.
Tamari is a Japanese soy sauce made with little or no wheat, making it gluten-free but not soy-free. Coconut aminos are both gluten-free and soy-free. Tamari has a richer, deeper flavor closer to regular soy sauce, but coconut aminos are milder and sweeter. If you're avoiding soy, choose coconut aminos. If you only need to avoid gluten, tamari is a closer flavor match.
Yes! They contain no animal products.
Yes, you can swap them in equal amounts. The flavor will be slightly milder and less salty. For most recipes like marinades, stir-fries, and dressings, the difference is subtle enough that most people won't notice.
They're similar but not identical. Coconut aminos are milder and have a slight natural sweetness. Soy sauce is bolder and saltier. Think of it as a gentler version of soy sauce rather than an exact match.
It depends on what you're optimizing for. Coconut aminos are significantly lower in sodium and free from gluten and soy, which makes them a better choice for people with dietary restrictions or those watching sodium intake. However, soy sauce made from fermented soybeans does contain beneficial compounds too. Neither is unhealthy in normal cooking quantities.
Yes, but the flavor will be noticeably different. Coconut aminos are milder and slightly sweet compared to the sharp saltiness of soy sauce. Some people prefer it for dipping, others find it too subtle. If you're serving guests, it's better having both options available.
Storing coconut aminos
Store coconut aminos in a cool, dark place, such as a pantry. Make sure to keep it tightly sealed. Once opened, it’s best to refrigerate them to maintain freshness, though they do have a long shelf life and don’t spoil easily.
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Recipe
Lemongrass Chicken with Bok Choy
Equipment
- Blender/Food Processor optional
- Wok or large skillet
Ingredients
- 3 lemongrass stalks finely chopped, white parts only
- ¼ cup soy sauce all-purpose, regular, or coconut aminos
- 1 tablespoon fresh ginger minced
- 3 large garlic cloves pressed
- 2 tablespoons honey
- ½ teaspoon crushed red pepper flakes
- ½ lime juice of
- 2 teaspoons sesame seed oil
- 8 chicken thighs boneless, skinless, diced into bite size pieces
- 1 tablespoon neutral cooking oil I use avocado oil
- 1 lb. Shiitake mushrooms
- 4 baby bok choy
To garnish:
- 1 tablespoon sesame seeds
- 2 scallions finely chopped
Instructions
- Combine all marinade ingredients in a blender and blend until smooth. Alternatively, you can also add all the marinade ingredients to a mixing bowl and mix/whisk until well combined. Give it a taste and adjust the seasoning if needed. If it’s too salty, add a bit more honey to balance it out.3 lemongrass stalks, ¼ cup soy sauce, 1 tablespoon fresh ginger, 3 large garlic cloves, 2 tablespoons honey, ½ teaspoon crushed red pepper flakes, ½ lime, 2 teaspoons sesame seed oil
- Place the chicken pieces in a large mixing bowl. Pour the marinade over the chicken, ensuring all pieces are evenly coated. Cover and refrigerate for at least 30 minutes to allow the flavors to infuse.8 chicken thighs
- Heat the oil in a wok or a large skillet over medium-high heat. Add the marinated chicken pieces (reserving any leftover marinade) and cook until almost cooked through, stirring occasionally.1 tablespoon neutral cooking oil
- Once the chicken is nearly done, add the Shiitake mushrooms and continue cooking until the chicken is browned and crisped - as the chicken and mushrooms cook, they will release liquid; allow this liquid to evaporate completely before stirring the chicken (you may need to increase the heat to cook off the liquid). Once the liquid has evaporated, the chicken will begin to brown and crisp. Transfer the chicken and mushrooms to a serving platter.1 lb. Shiitake mushrooms
- In the same wok or skillet, place the bok choy halves cut-side down. Sear until they develop a nice color, about 2-3 minutes. Flip the bok choy, pour the reserved marinade over them, and cook for an additional 2-3 minutes, or until the bok choy is tender but still crisp.4 baby bok choy
- Arrange the seared bok choy on the serving platter alongside the chicken and mushrooms. Sprinkle with sesame seeds and finely chopped scallions for garnish.1 tablespoon sesame seeds, 2 scallions
Notes
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- For the best flavor, marinate the chicken for at least 30 minutes, but if you have more time, marinating for a few hours or even overnight will intensify the flavors.
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- Always remember to reserve some marinade for cooking the bok choy. It adds extra flavor to the vegetables and brings the dish together.
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- To achieve a nice sear on the bok choy, ensure the skillet is hot and the bok choy is well-dried before placing it cut-side down.
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