To find a lower-sodium soy sauce or oyster sauce, compare the sodium figures for the same amount of the same kind of sauce. Look for milligrams per 100 mL or 100 g, then calculate how much you will actually use. A tablespoon from one bottle and a teaspoon from another are different portions.
Light soy sauce describes a style of sauce. Read the label to find out whether the bottle is lower in sodium. At home, measure the sauce before adding it, taste the food and build flavour with garlic, ginger, chilli, vinegar or lime where they fit the dish.
- Compare similar sauces using the same quantity and unit.
- Check milligrams of sodium rather than judging by colour or taste.
- Work out what the whole pan receives and how many portions it makes.
- Use the Healthier Choice Symbol as a starting point and read the bottle.
In this guide
Section 1 of 5 · Start with what you need the sauce to do
Compare bottles within the same category
Soy sauce, oyster sauce and ready-made cooking sauces perform different jobs. Compare light soy sauce with another light soy sauce if you need it for the same recipe. Compare oyster sauces for a stir-fry if thickness and flavour are part of the dish. A sauce sold as light may describe its colour or style. The sodium number is a separate question. Health Promotion Board’s food label guide
| Product | What the name tells you | What to check |
|---|---|---|
| Light soy sauce | A style commonly used for seasoning | Sodium on the label and your usual amount |
| Dark soy sauce | A different style often used for colour and flavour | Sodium and how much the recipe needs |
| Oyster sauce | A thicker cooking sauce | Sodium, ingredients and serving basis |
| Ready-made stir-fry sauce | A combined seasoning for a dish | Sodium per portion and how much of the pack you use |
| Sauce carrying the Lower in Sodium symbol | A product meeting a category criterion | The actual sodium per 100 g or 100 mL |
The Healthier Choice Symbol helps you identify options within a food category. Read the tagline on the specific product and the sodium figure on its panel. Comparing a reduced-sodium soy sauce with a different kind of condiment may be useful for a recipe, but it is a different comparison from choosing between two soy sauces. Health Promotion Board’s guide to the Healthier Choice Symbol
Section 2 of 5 · Use the quantity you pour
Calculate what goes into your meal
If a sauce lists 3,000 mg of sodium per 100 mL, then 10 mL contributes 300 mg. A second bottle listing 4,500 mg per 100 mL supplies 450 mg in the same 10 mL. These are illustrative labels. If your dish makes three equal portions and all the sauce is eaten, the sauce contributes about 100 mg per portion in the first example and 150 mg in the second. Other ingredients still contribute to the meal’s total.
Read the serving size before comparing
One label might list a 5 mL serving and another a 15 mL serving. A lower per-serving number can reflect a smaller serving. Convert both to the same amount or use the per-100-mL column. If a thick sauce is measured per 100 g, use a weight for the calculation rather than treating grams and millilitres as interchangeable. HealthHub’s guide to nutrition labels
Measure one ordinary dinner
For a family stir-fry, use a measuring spoon rather than estimating from the bottle. Note how much you used and whether anyone added more at the table. That gives you a starting point for the next meal. You can reduce the amount gradually or try a different bottle while keeping the portion the same.
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Section 3 of 5 · Change one part of the recipe first
Keep flavour while using less sauce
For vegetables, start with aromatics such as garlic or ginger and a modest amount of the usual sauce. For a dish with lime or vinegar, add it where the flavour suits. If a recipe uses both oyster sauce and soy sauce, consider whether both need their full amounts. Start with a smaller combined amount and taste once the food is cooked.
When a stock cube, seasoning powder or ready-made paste is already in the pan, extra sauce adds to the sodium from those ingredients. Review the main sources in the recipe before choosing which to adjust. For dipping sauces, put a modest amount in a small dish and top it up only if needed. HealthHub’s practical guide to reducing sodium
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Section 4 of 5 · Ask for a change the stall can make
Use the same idea when eating out
At a stall, ask for gravy or dipping sauce on the side where possible. If a dish is cooked in a large batch, the stall may be able to change the finishing sauce while the base stays the same. Taste first before adding condiments. This works at home too when several people prefer different levels of seasoning.
If you have a clinician-prescribed sodium target, check how your meal fits your own guidance. Some reduced-sodium products use potassium-based ingredients. If you have been told to limit potassium, check the ingredients and ask your care team which products suit you. HealthHub’s guidance on potassium-based lower-sodium salt
Keep a quick comparison for your usual recipes
Write down the amount of sauce you use in two meals you cook often, such as greens and tofu. Check the label once and work out how much sodium the sauce contributes. If the amount feels difficult to reduce in one dish, try a change in the other first. Keep the adjustment that still tastes good to the people eating it.
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Section 5 of 5 · Make the next bottle easier to choose
Sauce label questions
Is dark soy sauce always saltier than light soy sauce?
Recipes differ. Compare the figures for the products you plan to use and account for how much you pour.
Does adding water reduce sodium?
Adding water dilutes the sauce. If you eat the entire mixture, it still contains the sodium that went into it.
Does a lower-sodium sauce make the whole dish low in sodium?
The full dish also includes other sauces, stock, processed ingredients and the portion served. Calculate what you can using the actual quantities.
Can I change a familiar recipe gradually?
Yes. Measure your usual amount, try a smaller quantity and use aromatics where they suit the dish. Adjust the next time based on what your household enjoyed.