Gluten-Free Sushi: Soy Sauce and Hidden Wheat

Plain rice and raw fish are naturally gluten-free, but sushi often isn't. The biggest problem is regular soy sauce, which is brewed with wheat. Sauces, crab sticks, tempura and some seasonings add more hidden gluten.

The essentials. Main risk: regular soy sauce contains wheat. Swap: tamari labelled gluten-free — some brands are brewed from 100% soy, no wheat. Usually safer: sashimi, plain nigiri, cucumber and avocado rolls. Often contain gluten: eel sauce, teriyaki, tempura, imitation crab, some mayo-based sauces.

Soy sauce

Standard Japanese soy sauce is brewed from soybeans and wheat. Tamari is traditionally made with little or no wheat, and some brands are specifically brewed from 100% soy with no wheat and labelled gluten-free. Not all tamari is wheat-free, so read the label. Many diners carry a small bottle or sachets.

Where gluten hides

Nikiri and tare — the glazes brushed on nigiri and eel are soy-based. Tempura and panko — batter and breadcrumbs are wheat. Imitation crab (kanikama) — often contains wheat starch. Ponzu, teriyaki and miso — may contain soy sauce, wheat or barley. Marinated ikura and zuke tuna — soaked in soy.

Safer choices

Sashimi with gluten-free tamari. Plain nigiri without glaze. Cucumber, avocado and plain fish rolls. Sushi rice is usually seasoned with rice vinegar, sugar and salt — ask if the restaurant adds anything else.

At an omakase counter, tell the chef when you book. Many pieces are brushed with soy-based nikiri; a chef can use salt, citrus or tamari instead.

What to say: "I can't eat wheat — no soy sauce, no tempura, no crab sticks. Do you have gluten-free tamari?"

Coeliac disease needs more care. Shared boards, fryers and brushes cause cross-contact. If you have coeliac disease, ask how the kitchen avoids it — and choose another restaurant if they can't.

Common questions

Is sushi gluten-free?

Not automatically — soy sauce and sauces usually contain wheat.

Is tamari gluten-free?

Only if the label says so.

Where else can I look?

See can you request substitutions and wasabi and soy sauce.

Compiled by our editorial team from Hong Kong Centre for Food Safety and Department of Health guidance, Tokyo Metropolitan Government food safety information, Codex references and product information, retrieved September 2026. This is general information, not medical advice. If you are pregnant, have an allergy or a medical condition, follow your doctor's advice.