Miso vs Soy Sauce:
Which Is Gluten-Free?
Two fermented soy staples with very different risk profiles: standard soy sauce is brewed with wheat, while miso paste is often — but not always — barley-free.
Miso is the safer celiac choice — Miso depends on the brand or preparation, while Soy Sauce contains gluten.
Verdicts last reviewed July 2026 · based on FDA gluten-free labeling rules and Celiac Disease Foundation guidance
Miso
It depends. Rice-based miso (shiro/genmai) is gluten-free, but barley miso (mugi) contains gluten. Always check the type.
Watch out for:
- Barley (mugi) miso contains gluten
- Restaurant miso soup may include gluten-containing add-ins
- Some miso blends mix grains
Soy Sauce
No, traditional soy sauce contains wheat and is NOT gluten-free. Use tamari or coconut aminos instead.
Watch out for:
- Present in most Asian restaurant cooking
- Hidden in teriyaki, ponzu, hoisin sauce
- Used in marinades, dressings, and gravies
Gluten-free swaps
Instead of Soy Sauce:
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