Fish sauce is a savory sauce that is made with fermented fish and salt. It is used in many Asian cooking recipes, especially in Vietnamese cuisine. Find out if fish sauce is gluten-free before you add it to your recipe.
Fish sauce is a staple condiment in many Asian cuisines, adding a savory umami flavor to dishes. However, for those with celiac disease or gluten sensitivity, the gluten content of fish sauce may be a concern. In this article, we’ll take an in-depth look at whether fish sauce contains gluten and provide tips for choosing safe brands.
What is Fish Sauce?
Fish sauce is a liquid seasoning made from fermented fish that is extremely popular in Southeast Asian cooking. It has a very pungent, fishy taste that adds depth of flavor to dishes. Some of the most common types of fish sauce are:
- Nuoc mam – Vietnamese fish sauce
- Nam pla – Thai fish sauce
- Patis – Filipino fish sauce
- Shottsuru – Japanese fish sauce
- Yu lu – Chinese fish sauce
Fish sauce is made through a months-long fermentation process. Anchovies, along with salt, are layered in large wooden barrels. The fish ferments and breaks down into the liquid, which is then drained off, bottled, and sold as fish sauce.
Does Traditional Fish Sauce Contain Gluten?
Traditionally, fish sauce does not contain gluten. It is made solely from fish and salt, without the addition of any grains.
However there are some brands of fish sauce today that do contain gluten. This is likely due to changes in manufacturing processes.
Why Could Fish Sauce Contain Gluten?
There are a few reasons why some modern brands of fish sauce may contain gluten:
1. Wheat or barley added:
Some manufacturers may add wheat or barley to the fish sauce as part of the fermentation process They act as fermentation starters to get the process going faster Residues of the grains could end up in the final product,
2. Soy sauce:
Lower quality brands may mix soy sauce which contains wheat, into the fish sauce. This stretches the product and reduces costs.
3. Cross-contamination:
Fish sauce has a high risk of cross-contamination with gluten because it is often produced in the same facilities as soy sauce, which contains wheat. Shared equipment could lead to cross-contact.
How to Tell if Fish Sauce is Gluten-Free
Because fish sauce may contain undisclosed gluten, the only way to know for sure if a brand is gluten-free is to carefully read the label. There are a few things to look for:
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Check the ingredients list – it should not contain any type of wheat, barley, rye or malt.
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Look for a “gluten-free” claim – the product should state “gluten-free” on the label if it contains less than 20ppm of gluten.
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Contact the manufacturer – if unsure, call the company or email them to inquire about their manufacturing process and possibility of cross-contamination.
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Buy certified brands – choose brands that are certified gluten-free by GFCO or other certifying agencies.
7 Gluten-Free Brands of Fish Sauce
Here are 7 brands of fish sauce that are labeled gluten-free:
- Red Boat Fish Sauce
- Megachef Fish Sauce
- Thai Kitchen Gluten Free Fish Sauce
- Tiparos Fish Sauce
- Roland Fish Sauce
- Viet Huong’s Three Crabs Brand Fish Sauce
- Lucky Fish Sauce
Be sure to double-check the label each time you purchase, even for brands known to be gluten-free, as formulations can change.
Is All Fish Sauce Highly Susceptible to Cross-Contamination?
While fish sauce has a risk of cross-contamination, not every brand should be considered highly likely to be contaminated.
Many major brands of fish sauce clearly label their products gluten-free and/or manufacture them on dedicated gluten-free equipment in facilities with strong quality controls in place. These brands have a lower risk of containing traces of gluten.
On the other hand, some niche imported brands or generic store brands may be more problematic. They are more likely produced alongside wheat-based products, often overseas, with less stringent protocols.
So while cross-contamination is a possibility to be aware of with fish sauce, there are reputable brands available that take major precautions to avoid it.
Tips for Choosing Safe Fish Sauce When Eating Out
If you’re eating at an Asian restaurant, take precautions to ensure the fish sauce used on your food is gluten-free:
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Ask the staff if they have gluten-free fish sauce and request they use it to prepare your meal.
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Ask which brand they use and look it up on your phone to double check it’s gluten-free.
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Avoid dishes described as having “seasoning” or “special sauce” as these could contain soy sauce.
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Request dishes without fish sauce if unsure about the safety.
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Check Celiac.com for restaurant reviews or call ahead to inquire about their ingredients.
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Bring your own small bottle of gluten-free fish sauce to add flavor to plain dishes.
Are There Any Good Substitutes for Fish Sauce?
If you’re unsure about using fish sauce, there are a few good substitutes to recreate the savory umami flavor:
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Coconut aminos – sweet and salty like soy sauce with an umami kick.
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Gluten-free tamari – thicker and richer than regular soy sauce.
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Anchovy paste – pureed anchovies offer authentic fishy flavor.
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Dried shiitake mushrooms – immerse in hot water to extract savory flavor.
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Seaweed – soak kombu strips in water for a mineral taste.
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Worcestershire sauce – many brands are gluten-free just check labels.
Start with small amounts of substitutes and adjust to taste. You may need to add extra seasoning like garlic, ginger, onions, or sesame oil to make up for the missing punch of flavor from fish sauce.
The Bottom Line: How to Enjoy Asian Food Safely
Traditional fish sauce does not contain gluten, but today there is a risk of gluten cross-contamination or addition during manufacturing. By choosing verified gluten-free brands and taking precautions when eating out, you can safely enjoy the flavor of fish sauce and explore the wonderful world of Asian cuisine. With the right substitutions and preparations, you don’t have to miss out on amazing flavors.
Frequency of Entity Occurrences:
fish sauce: 27
gluten: 18
wheat: 2
barley: 2
soy sauce: 3
anchovies: 2
fermentation: 3
umami: 2
southeast asian: 1
vietnamese: 1
thai: 1
filipino: 1
japanese: 1
chinese: 1
ingredients: 1
manufacturing: 2
cross-contamination: 3
gluten-free: 9
gfco: 1
eating out: 2
substitutes: 1
asian cuisine: 1
What Is Fish Sauce?
Asians add fish sauce to foods to make them taste better and also use it in recipes. Fish sauce is made by fermenting small fish with salt. It can be fermented for a few months to several years.
The key ingredient in fish sauce is fish. Most brands use small fish like anchovies or sardines. This fish gives the fish sauce a savory taste. (Note there are no vegan fish sauce options. ).
Premium fish sauce is thought to be the best because it is made from fermented anchovies and salt and doesn’t have any other ingredients added to it.
Fish sauce is used in many types of Asian cooking, including traditional Thai cuisines. Vietnamese cooking uses fish sauce in dishes like pad Thai. Fish sauce is getting more popular, and you can find it at many Asian and traditional grocery stores.
Check out all of my condiments and Asian Ingredients to find out which are gluten free!
Answer: Is Fish Sauce Gluten Free?
The answer depends mainly on the brand and whether the fish sauce is gluten free. It can be hard to tell if an Asian sauce is gluten-free because many of the labels don’t say so in English. If you have celiac disease or can’t handle gluten, make sure you only eat the gluten-free fish sauce brands I list below.
If you are on a gluten-free diet, stick with the brands listed below. These brands are gluten-free because they are made with fish and salt. Normal fish sauces sometimes have wheat extracts in them, so check to see if a fish sauce is safe to eat before you use it. Some brands also have added msg, which tends to be an allergen for many. Always read the ingredient list. If you can’t read that list, you should not use that brand. Instead, use a brand that you know is gluten-free.
You can also make a homemade fish sauce with this fish sauce recipe. If you want to make your own Asian sauce, read Is Cornstarch Gluten Free first. A lot of sauces use cornstarch to bring them together.