Can Pregnant Women Eat Soy Sauce?

Yes, pregnant women can eat soy sauce but they shouldn’t binge on it. It is usually listed among the safe dishes for preggy moms because the main ingredients like the soyabeans and wheat are considered perfectly fine to take during pregnancy.

However, as said above, you should be mindful of how much you consume due to its sodium content. A pregnant woman needs about 1500-2300 mg of sodium per day, and eating too much of this sauce would increase this amount unnecessarily.

Things For Pregnant Women to consider when they need to eat soy sauce

Watch the Sodium

Here’s the deal with soy sauce – it’s pretty high in sodium. Your body does need some salt now, but going overboard isn’t ideal.

Too much sodium can lead to swelling and raise your blood pressure, neither of which are your friends when you’re pregnant. So, think of this like a powerful spice – a little can go a long way.

Gluten Alert

If you’ve got a sensitivity to gluten or celiac disease, reaching for that soy sauce bottle might need a pause.

It is made from wheat, and wheat means gluten. But don’t worry, there are gluten-free options out there that taste just as good without giving you trouble.

Fermentation and Additives

Curious about how this condiment is made? It’s all about fermentation, which is pretty cool and generally safe. However, some brands sneak in extra stuff like preservatives or flavor enhancers.

For the sake of keeping things clean and simple for you and your baby, maybe opt for those with fewer ingredients. More natural, more peace of mind, you know?

Moderation is Key

We’re talking about moderation being your bestie here. Enjoying soya sauce in small amounts is just fine, and it can add that punch of flavor your taste buds are craving. Just remember, it’s all about not overdoing it.

Alternatives to soy sauce for umami flavor

Feeling a bit iffy still? You’re in luck because there are several tasty alternatives you can try out in your cooking.

  • Dried Shiitake Mushrooms: These mushrooms are a secret weapon for adding a rich, umami taste to dishes. Just soak them in water to release their savory flavor, which makes a great base for sauces.
  • Fish Sauce: This is another fantastic option that brings a similar savory depth and strong umami kick. It’s commonly used in Southeast Asian cooking and works well in recipes that typically call for soy sauce.
  • Miso Paste: Made from fermented soybeans, miso paste adds a flavorful punch to dishes, drawing on its robust, salty flavor to enrich your meal
Can Pregnant Women Eat Soy Sauce?

What sauces should pregnant woman avoid?

Here are the types of sauces pregnant women should generally avoid:

Unpasteurized sauces:

These can contain harmful bacteria like listeria, which could lead to severe illness or even miscarriage.

Always check the label to make sure any sauce you’re consuming is pasteurized, especially when it comes to dairy-based sauces.

Sauces containing raw eggs:

Some homemade sauces, like mayonnaise, Caesar salad dressing, aioli, or hollandaise, might be made with raw eggs.

Raw eggs can carry salmonella, which is risky during pregnancy. If you’re eating out or unsure about the ingredients in a sauce, it’s safest to avoid it.

Sauces high in salt or sugar:

While these might not pose an immediate risk like bacteria, consuming too much salt or sugar during pregnancy can lead to health issues like increased blood pressure or gestational diabetes.

Many store-bought sauces, dressings, and gravies are loaded with sodium and sugars, so it’s best to consume these in moderation or look for low-sodium and low-sugar alternatives.

Sauces with alcohol:

Some sauces, like certain types of gravy or gourmet sauces, might be prepared with alcohol.

Even though most of the alcohol content should evaporate during the cooking process, it’s a good idea to avoid these to be completely safe, or make sure they’ve been cooked thoroughly to reduce any remaining alcohol content.

It’s always a good idea to read labels and ask about ingredients when dining out. If you’re ever unsure about the safety of a food or sauce during pregnancy, the safest choice is to avoid it.

Can soy sauce cause miscarriage?

There is no evidence to suggest that consuming soy sauce in moderate amounts during pregnancy can cause miscarriage.

It is typically safe for pregnant women because it’s made from fermented soybeans, which is a good thing for getting protein and other key nutrients into your diet.

It’s important to remember, however, not to have too much because of its high sodium content, which can affect your overall health during pregnancy.

Remember, everything in moderation is a good rule of thumb during pregnancy, and if you have any concerns, it’s always a good idea to chat with your healthcare provider.


Pregnant women can definitely enjoy soy sauce, but just as discussed, in moderate amounts.

Too much salt isn’t great, so just keep an eye on your intake. Opt for low-sodium versions if you’re really into it, or craving it. And also consider chatting your doctor if you have any conditions that might require you to limit sodium more strictly.

Georgina Austin

Georgina Austin

Georgina is a certified midwife, a seasoned writer and a mother of twins - Noel and Noelle. She brings to this blog eleven years of experience in maternity support, coupled with her personal motherhood adventures to give you factual information on women's health.

Aside writing on pregnancy and breastfeeding, she writes on sexual health concerns, birth control guides, egg donation, sibling dynamics, and balancing the demands of multiple children.