FoodScore
0/ 100
Decentcondiment· 100 g

Fish Sauce

Fish sauce receives a FoodScore of 55/100, categorized as decent. Its high sodium content is the primary factor limiting a higher score, despite beneficial micronutrients and its minimally processed nature.

  • Fish sauce is a minimally processed (NOVA 1) condiment.
  • A 100g serving contains 7851mg of sodium, which is significantly above daily recommendations.
  • It provides 42% of the Daily Value for magnesium per 100g.
  • Each 100g serving offers 20% of the Daily Value for vitamin B12.
  • It contributes 5.06g of protein per 100g.
  • Scores +15 points above the condiment category average (40/100 across 103 foods).
Fiber
0g
0% of Daily Value
Protein
5.06g
10% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
7851mg
341% of Daily Value
+
What it brings to the table
Protein (5.1g)+1
Micronutrients (Magnesium, Vitamin B12, Folate)+6
Whole food (NOVA 1)+10
−
What holds it back
Sodium (7851mg)-12

Why it scores 55

Fish sauce earns a decent FoodScore of 55 out of 100. This score reflects a balance between its positive nutritional aspects and a significant drawback. On the positive side, it receives a substantial bonus for being a minimally processed whole food (NOVA 1), contributing 10 points. It also gains 6 points for its notable micronutrient content, specifically its contributions of magnesium (42% DV), vitamin B12 (20% DV), and folate (13% DV) per 100g. The 5.06g of protein per 100g also adds 1 bonus point. However, the most impactful factor is its extremely high sodium content, which incurs a significant penalty. With 7851mg of sodium per 100g, it far exceeds the recommended daily limits, resulting in a deduction of 12 points. To achieve a higher score, fish sauce would need to have a substantially reduced sodium level, as this is the overwhelming factor preventing it from being rated higher, despite its other nutritional benefits.

Health benefits

What the nutrients in fish sauce actually do for you, grounded in established dietary science.

Supports Muscle and Nerve Function

Fish sauce is a notable source of magnesium, providing 175mg per 100g, which accounts for 42% of the Daily Value. Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body, playing a crucial role in muscle contraction, nerve transmission, and energy production. Adequate magnesium intake is vital for maintaining proper muscle and nerve function, and it also contributes to bone health. While fish sauce can contribute to your magnesium intake, its high sodium content means it should be consumed in moderation as part of a balanced diet.

Contributes to Red Blood Cell Formation

Fish sauce provides a good amount of vitamin B12, offering 20% of the Daily Value per 100g. Vitamin B12 is critical for the formation of red blood cells, which are responsible for carrying oxygen throughout the body. It also plays a key role in neurological function and DNA synthesis. Ensuring sufficient B12 intake is important, particularly for individuals who may have dietary restrictions or absorption issues. However, the typical serving size of fish sauce is much smaller than 100g, so its contribution to B12 intake will be less significant in practical use.

Aids in Cell Growth and Development

With 13% of the Daily Value for folate per 100g, fish sauce can contribute to this important B vitamin. Folate is essential for cell division and the formation of genetic material, making it particularly important during periods of rapid growth, such as pregnancy. It also plays a role in amino acid metabolism. While fish sauce offers some folate, it's important to consider its high sodium content and consume it sparingly, relying on a variety of foods for overall nutrient intake.

Source of Protein for Body Maintenance

Fish sauce contains 5.06g of protein per 100g. Protein is a fundamental macronutrient necessary for building and repairing tissues, producing enzymes and hormones, and supporting overall body function. While 5.06g is a modest amount compared to primary protein sources, it contributes to daily protein goals, especially when used in dishes that combine it with other protein-rich ingredients. Dietary guidelines emphasize the importance of consuming adequate protein for satiety and muscle health.

How to eat it

Fish sauce is a staple condiment in many Southeast Asian cuisines, known for its umami-rich flavor and salty profile. In a US diet, it's typically used as a seasoning, marinade ingredient, or dipping sauce base rather than consumed in large quantities. Its potent flavor means a little goes a long way, and it's often diluted or balanced with other ingredients like lime juice, sugar, and chili to create complex flavor profiles. It's rarely consumed plain.

Use fish sauce sparingly as a flavor enhancer in stir-fries, curries, and marinades, starting with small amounts and tasting as you go.
Combine fish sauce with lime juice, sugar, and water to create a balanced dipping sauce for spring rolls or grilled meats.
Store fish sauce in a cool, dark place, and it will keep for a long time, often maintaining quality for several years even after opening.
To reduce overall sodium intake, use fish sauce as a replacement for some salt in recipes, as its concentrated flavor can provide similar salinity with less volume.
Things to keep in mind

The primary caution with fish sauce is its extremely high sodium content. A 100g serving contains 7851mg of sodium, which is well over the recommended daily limit for most adults. Individuals with high blood pressure, kidney disease, or those advised to follow a low-sodium diet should use fish sauce very sparingly or avoid it. While allergic reactions to fish are possible, they are less common with highly processed fish products like fish sauce, but individuals with severe fish allergies should still exercise caution. There are no other widely documented cautions for fish sauce at normal serving sizes.

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Reader questions
Is fish sauce healthy?
Fish sauce has a FoodScore of 55/100, indicating it's decent. It provides beneficial micronutrients like magnesium, vitamin B12, and folate, and is a minimally processed food. However, its very high sodium content is a significant drawback, which can negatively impact health if consumed in large quantities. It's best used in moderation as a flavor enhancer.
Is fish sauce good for heart health?
Due to its extremely high sodium content (7851mg per 100g), fish sauce is generally not considered beneficial for heart health, especially for individuals managing blood pressure. High sodium intake is a known risk factor for hypertension. While it contains some magnesium, which supports heart function, this benefit is outweighed by the sodium for most people.
Is fish sauce ultra-processed?
No, fish sauce is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. It is typically made from fermented fish and salt, without the addition of industrial ingredients or extensive processing steps that characterize ultra-processed foods. This makes it a whole food ingredient.
How much fish sauce should I use?
Given its potent flavor and high sodium content, fish sauce should be used in small amounts. A typical serving in a dish might be 1-2 teaspoons, which would contribute significantly less sodium than a 100g serving. Always taste as you go and balance its saltiness with other flavors like acidity and sweetness.
What can I use as a substitute for fish sauce?
For a similar umami flavor, you can try soy sauce or tamari, though they are also high in sodium. For a vegetarian or vegan option, mushroom-based sauces or a combination of soy sauce and a squeeze of lime can mimic some of the depth. Consider the overall flavor profile of your dish when choosing a substitute.
Does fish sauce contain omega-3 fatty acids?
While fish sauce is made from fish, it contains 0g of omega-3 fatty acids per 100g. The fermentation and processing methods, along with the very small amount of actual fish solids in the final product, mean it is not a source of these beneficial fats. You should look to whole fish or other sources for omega-3 intake.
Can fish sauce be part of a low-calorie diet?
Yes, fish sauce is very low in calories, with only 35 calories per 100g. Since it's used in small quantities, its caloric contribution to a meal is negligible. Therefore, it can be a suitable flavor enhancer for those on a calorie-controlled diet, provided its high sodium content is managed carefully.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 174531)Updated 2026-04-20