Soy Allergy: Soy Sauce, Tofu and Lecithin

Soy is one of the 14 allergens that must always be declared in the EU. It is found in tofu, tempeh, miso, edamame, soy sauce and soy milk, but also often in bread, vegan meat substitutes and in lecithin E322. With a soy allergy, it is therefore not enough to avoid tofu. You need to ask about sauces, marinades and vegan products too.

What a soy allergy is

Soy is a legume grown mainly for its seeds. A soy allergy is an immune reaction to its proteins. It is not an intolerance. It is a separate allergy, even though peanuts are also a legume. Whether you also need to avoid other legumes is for an allergist to decide. The difference between allergy, intolerance and coeliac disease is covered in Allergy, intolerance and coeliac disease. Soy is number 6 on the list of 14 allergens (the order most Slovak menus use, though you should check the legend), with more in The 14 EU food allergens.

Why soy is also in vegan cooking

Vegan and vegetarian cooking often replaces meat, eggs and dairy with soy. For someone allergic to soy, a plant-based menu can therefore be riskier than it first appears.

• Tofu and tempeh are the staple soy foods.
• Soy milk, yoghurts and "cheeses" in cafés and in vegan desserts.
• Vegan burgers, sausages and "meat" are often made from textured soy protein.
• Vegan mayonnaise and dressings may contain soy milk or lecithin.
• Soy cream and whipped topping in plant-based versions.

If you are looking for a plant-based menu, see also Vegan restaurants and Vegetarian restaurants. The difference between vegan, vegetarian and flexitarian is explained in Vegan, vegetarian, flexitarian: the differences. For someone with an allergy, though, none of these labels guarantees anything.

Where soy is found

Asian cuisine

• Soy sauce is the base of many marinades, noodle dishes, rice dishes and dips. It usually contains wheat too, so it matters for people with coeliac disease as well (see Hidden gluten).
• Miso (a paste made from soybeans) is used in soups, marinades and dressings.
• Edamame are young soybean pods served as a starter.
• Natto is fermented soy.
• Tofu in soups, woks, curries and rolls.
• Teriyaki, hoisin, tamari and other sauces.

Baked goods, meat and ready-made products

• Bread and baked goods may contain soy flour or soy lecithin.
• Processed meat products, sausages, pâtés and minced meat may contain soy protein.
• Dressings, marinades and ready-made sauces that a restaurant buys in may contain soy.
• Sweets and chocolate often contain soy lecithin as an emulsifier.

Oils and lecithin

Soybean oil is used for frying and in dressings. In the EU, fully refined soybean oil and fat are exempt from allergen labelling, because refining mostly removes the proteins. Soy lecithin (E322), on the other hand, has no exemption and must be declared. Some people allergic to soy tolerate it, but that is not a rule, so it is for your doctor to decide.

Soy and gluten: a double problem

If you avoid both soy and gluten, soy sauce is especially tricky. It is usually a fermented mix of soy and wheat. Tamari is traditionally made with little or no wheat, and some products are labelled wheat-free or gluten-free, but not all are, so check the label. Tamari still contains soy, so it is not a solution for someone allergic to soy. On a menu they may appear as "soy sauce", "teriyaki" or just "sauce", so ask even when the name gives nothing away.

How to choose food

With a soy allergy, the easiest choice is dishes that are simple to check: plainly prepared grilled meat or fish, potatoes, rice and vegetables without a sauce. Even here, ask about the oil and the marinade. For prepacked products, baked goods and sweets, rely on the ingredients list, and for non-prepacked food on a direct answer from the kitchen. If you are not sure, do not eat the dish.

Risky situations

Situation	Why it is risky
Asian restaurants	soy sauce and miso in almost everything
Vegan and plant-based menus	tofu, tempeh, soy protein, soy milk
Bakeries and cafés	soy milk in drinks, lecithin in baked goods
Ready-made sauces and dressings	soybean oil, lecithin, soy protein
Fried food	the oil may be soybean oil, so you need to ask

What to ask in a restaurant

1. Does this dish contain soy, including in the sauce, marinade, oil or dressing?
2. Is there soy sauce, miso or tofu in the dish?
3. What is the plant milk or cream in the drink made from? Soy milk is common in cafés.
4. What oil is used for frying?
5. Vegan "meat": what is it made from?

For tips on asking so that the staff understand you, see How to ask about allergens in a restaurant. If you need help reading the labels on a menu, Allergen numbers on menus will help.

Cross-contamination and traces

Even a dish with no soy in the recipe can come into contact with soy on a shared surface, in shared oil or with the same utensils. What warnings such as "may contain traces" mean is explained in May contain traces.

In AvoiDino you can set soy as your allergen and filter dishes. The data is for guidance only, so always check with the staff.

Frequently asked questions

Is soy sauce soy-free?

No. Soy sauce is made from soy and usually from wheat too. If you want to avoid it, ask about every sauce in a dish.

Is soy lecithin the same as soy?

Lecithin E322 is often obtained from soy and is labelled as an allergen in the EU. Whether you can tolerate it is for your doctor to decide.

Is soybean oil fine for people allergic to soy?

Fully refined soybean oil is exempt from allergen labelling in the EU, because it contains minimal protein. Whether you can eat it is for your doctor to decide, not the staff.

Is vegan food soy-free?

Not necessarily. Vegan dishes often contain tofu, tempeh, soy milk or textured soy protein. Always ask.

If I am allergic to peanuts, do I have to avoid soy too?

Not necessarily. Soy and peanuts are separate allergens, even though both are legumes. An allergist will assess cross-reactions.

Sources

• Regulation (EU) No 1169/2011 of the European Parliament and of the Council on the provision of food information to consumers, Annex II (list of substances causing allergies or intolerances; exemptions for fully refined soybean oil and fat) and Article 44 (non-prepacked food).

This information is general and does not replace medical advice. If you have an allergy, always check the ingredients with the staff.