Calories in Fish Sauce: Nutritional facts for Fish Sauce Types

A 100g serving of Fish Sauce provides 35 calories.

One kilogram (1000g) of Fish Sauce supplies 350 calories.

A single tablespoon of Fish Sauce (18g) contains 6.3 calories, while a single teaspoon of Fish Sauce (6g) provides 2 calories. Retail brands offer distinct energy profiles, as a serving of Ka-Me Fish Sauce (5g) contains 5 calories. A serving of Three Crabs Fish Sauce (15g) provides 16 calories, whereas a serving of Vitasia Thai Style Fish Sauce (15g) supplies 10 calories.

Fish sauce functions as a source of essential amino acids and minerals derived from the fermentation of anchovies, supporting physiological systems when consumed in moderation. The liquid aids in protein synthesis and provides micronutrients lacking in grain-heavy diets. 

• Provides Essential Amino Acids: The fermentation process hydrolyzes fish proteins into free amino acids essential for muscle repair and enzymatic function. Research by Yongsawatdigul, J., et al. (2007), " Acceleration of Thai fish sauce fermentation using proteinases and bacterial starter cultures," documented the extensive breakdown of proteins into free amino acids and peptides over the fermentation period.
• Enhances Iron Absorption: The condiment serves as a vehicle for iron fortification to combat anemia in populations dependent on rice. A study by Fidler, M. C., et al. (2003), "Iron absorption from fish sauce and soy sauce fortified with sodium iron EDTA," confirmed that fortified fish sauce improves iron status and hemoglobin concentrations.
• Supports Digestive Health: Fermented foods contain enzymes and bacteria that aid in the breakdown of macronutrients. Research by Lopetcharat, K., et al. (2001), "Fish sauce products and manufacturing: a review," highlighted the presence of beneficial proteolytic enzymes generated during the long fermentation period.

Fish sauce poses risks regarding extreme sodium content and histamine levels when consumed in excess. Nutritionists advise limiting intake to one teaspoon (6g) per day and choosing Coconut Aminos as a lower-sodium alternative to mitigate potential risks. The table below shows specific negative health implications.

• Elevates Blood Pressure: The extremely high sodium concentration strains the cardiovascular system and exacerbates hypertension. Research by He, F. J., et al. (2013), "Effect of lower salt intake on blood pressure and risk of cardiovascular disease," established a direct link between high sodium intake and the risk of stroke and heart disease.
• Contains Histamines: Fermentation produces biogenic amines which trigger allergic reactions or headaches in sensitive individuals. A study by Tsai, Y. H., et al. (2006), "Histamine contents of fermented fish products in Taiwan," detected high concentrations of histamine in commercial samples, posing potential health risks for susceptible consumers.
• Risks Kidney Strain: Excessive salt intake burdens renal function and accelerates the progression of kidney damage. Research by Boero, R., et al. (2002), "Salt intake and kidney disease," noted that high sodium consumption correlates with increased glomerular pressure and renal injury.

Yes, fish sauces are good for health because the fermentation process creates bioavailable amino acids and the liquid provides essential minerals like iron and iodine, though consumption requires strict moderation. Cardiovascular health benefits from the bioactive peptides which may exhibit antihypertensive properties as explored by Ichimura, T., et al. (2009), "Antihypertensive effect of enzymatic hydrolysate of collagen and its application to fish sauce." Digestive health improves through the presence of fermented enzymes which aid in protein breakdown as confirmed by Lopetcharat, K., et al. (2001), "Fish sauce products and manufacturing: a review." Nutrient absorption enhances due to the presence of minerals like iron which support oxygen transport as detailed in the study by Fidler, M. C., et al. (2003), "Iron absorption from fish sauce and soy sauce fortified with sodium iron EDTA."

Energy values fluctuate based on the protein concentration and the addition of sugar or water. Premium Pure Fish Sauce contains the highest energy load per 100g due to the dense concentration of dissolved fish proteins and lack of dilution. Seasoned Fish Sauce offers a variable profile as added sugar increases the caloric count despite lower protein levels compared to the pure variety. Standard Fish Sauce provides the lowest caloric density per serving because manufacturers dilute the extract with water and salt, reducing the total nutrient mass per volume.

Ancient civilizations in the Mediterranean and East Asia independently developed fermented fish condiments to preserve protein surpluses. The Roman Empire produced "garum" around the 1st century AD, a prized liquid made from salted fish intestines that functioned identically to modern fish sauce. Chinese records from the Zhou Dynasty mention a fermented fish paste called "ge" which utilized soybeans as a fermentation starter, eventually evolving into soy sauce. The modern liquid condiment, known as "nam pla" in Thailand and "nuoc mam" in Vietnam, evolved within the Mekong region as a byproduct of salting freshwater and marine fish to survive monsoonal seasons. Commercial production expanded significantly in the 20th century, establishing the ingredient as a global staple.