![]() FoodData Central.Fish sauce (also called nuoc mam) is a fermented condiment made from fish and salt. Department of Agriculture, Agricultural Research Service. Inhibitory effects of soybean oligosaccharides and water-soluble soybean fibre on formation of putrefactive compounds from soy protein by gut microbiota. ![]() You can learn more about how we ensure our content is accurate and current by reading our editorial policy. We link primary sources - including studies, scientific references, and statistics - within each article and also list them in the resources section at the bottom of our articles. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. If, however, a person is looking for a nutrient-dense alternative with high fiber, protein, and vitamin and mineral content, fresh seaweed is the best option. Those searching for a low sodium option should consider coconut aminos and both fresh and dried seaweed. For example, people looking for a low calorie alternative find that soy sauce, oyster sauce, vegan fish sauce, and Worcestershire sauce are good choices. The most suitable option depends on the goal of the substitution. All these offer different nutritional benefits, including sodium and fat content. People with dietary restrictions or who prefer an ingredient with a less intense flavor may look for an alternative to fish sauce.Īlternatives include vegan fish sauce, Worcestershire sauce, seaweed, soy sauce, oyster sauce, and coconut aminos. Additionally, some individuals may dislike its taste, smell, or both. While it has a lower calorie content than dried seaweed, it is not as rich in fiber, with only 0.5 g in a 100-g serving.Īdditionally, it has lower levels of folate, potassium, and magnesium.įish sauce is a common ingredient in Asian cooking, but it is not suitable for vegans or vegetarians. Fresh seaweedĪ 100-g portion of fresh seaweed contains: Learn more about the health benefits of seaweed here. As such, it is essential for growth and development. Protein is vital for the body because it helps repair tissues and replaces cells. In addition to having the highest fiber content, dried seaweed is the option with the most significant source of protein. Moreover, dried seaweed is rich in nutrients such as folate, potassium, and magnesium. Following a diet rich in fiber can also help lower cholesterol and blood sugar levels. However, while it is high in calories, it offers health benefits that other fish sauce substitutes do not.įor instance, a 100-g portion of dried seaweed contains 7.7 g of fiber, which helps people feel full and refrain from overeating. ![]() Dried seaweedĪ 100-g serving of dried seaweed contains:ĭried seaweed has the highest calorie count of all the fish sauce substitutes due to its high carbohydrate concentration. Dried seaweed, on the other hand, may be best for most other dishes.īoth options are good choices for vegetarian and vegan diets. People can purchase seaweed that is either fresh or dried.įresh seaweed is preferable for salads, broths, and sauces. Using soy sauce as a substitute for fish sauce is a good option for vegetarians and vegans so long as they refrain from mixing it with anchovies. Soy sauce may provide some digestive benefits, primarily due to the oligosaccharides created during the fermentation process. Soy sauce can also come in a reduced-sodium form. Light soy sauce is younger, thinner, and saltier and works best as a dipping sauce. There are many types of soy sauce, such as dark soy sauce, light soy sauce, tamari, Shiro, and Saishikomi.ĭark soy sauce is older, thicker, and sweeter, and it is the best addition when cooking. One tablespoon of tamari soy sauce contains: People can also make a broth using soy sauce, either on its own or by adding mushrooms. Share on Pinterest Alex Liew/Getty ImagesĪnyone who wants to make a fish sauce substitute can mix soy sauce with vinegar or minced anchovies to achieve a taste similar to that of fish sauce. ![]()
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