Is Soy Sauce Keto

Is Soy Sauce Keto? A Complete Guide to This Popular Condiment

If you’re following a ketogenic diet, you already know how important it is to track your carbohydrate intake. Every gram counts when you’re trying to stay in ketosis, the metabolic state where your body burns fat for fuel instead of carbs. But what about soy sauce Is it keto?

Soy sauce is a staple condiment in many cuisines, especially in Asian cooking. It adds umami-rich flavor to stir-fries, sushi, marinades, and dipping sauces. However, since it’s made from fermented soybeans and wheat, many people wonder: Is soy sauce keto-friendly?

The answer depends on the type of soy sauce you use and your daily carb limits. In this guide, we’ll break down its nutritional profile, explore different types, and help you determine if soy sauce can fit into your keto lifestyle.

Table of Contents

Nutritional Profile of Soy Sauce

To decide whether soy sauce is keto-approved, we need to look at its macronutrient breakdown. Here’s the approximate nutritional content per 1 tablespoon (15ml) of regular soy sauce:

NutrientAmount
Calories9-10 kcal
Total Carbohydrates0.7-1g
Sugars0.1g
Protein1g
Fat0g
Sodium879mg

At first glance, under 1g of carbs per tablespoon might not seem like much for beginners. But for strict keto dieters, even small amounts of hidden carbs can add up. This is especially true if you’re using soy sauce liberally in your meals.

Another important factor is added sugars. Some brands of soy sauce contain extra sweeteners or caramel coloring, which can increase the carb count. Always check the label to ensure you’re getting the lowest-carb option.

Is Soy Sauce Keto-Friendly?

The good news is that most traditional soy sauces are low in carbs, making them keto-friendly in moderation. However, not all soy sauces are created equal. Some varieties contain more carbs due to higher sugar content or thickening agents. That’s why it’s essential to choose the right type for your keto diet.

Regular Soy Sauce (Light Soy Sauce): Keto-friendly, with 0.7-1g of carbs per tablespoon.
Dark Soy Sauce: Higher in carbs due to added molasses or caramel; can have up to 5g of carbs per tablespoon.
Sweet Soy Sauce (Kecap Manis): Not keto-friendly, with up to 12g of carbs per tablespoon.

For most keto dieters, using a small amount of regular soy sauce (light soy sauce) won’t kick you out of ketosis. But if you’re following strict keto or trying to keep your carb intake under 20g per day, even 1g per serving matters.

Potential Concerns with Soy Sauce on Keto

While soy sauce is relatively low in carbs, there are a few concerns to be aware of when using it on a keto diet.

  1. Gluten Content: Most traditional soy sauces are made with fermented wheat, which means they contain gluten. If you follow a gluten-free or clean keto diet, this can be a problem. The solution is to choose tamari sauce, a gluten-free alternative with a similar taste and carb content.
  2. Hidden Sugars: Some soy sauces contain added sugars, which increase the carb count. Many brands use caramel coloring, which can spike insulin levels and impact ketosis. The solution is to look for low-carb, sugar-free soy sauce options with no added sugars.
  3. High Sodium Levels: Soy sauce is naturally high in sodium, with nearly 900mg per tablespoon. While keto diets require more electrolytes to prevent keto flu, excessive sodium intake can lead to water retention and high blood pressure. The solution is to opt for low-sodium soy sauce or coconut aminos if you’re sensitive to sodium.

Keto-Friendly Alternatives to Soy Sauce

If you’re looking for lower-carb or soy-free options, here are three great alternatives.

  1. Tamari Sauce (Best for Gluten-Free Keto): Made from soybeans but contains no wheat. Nearly identical taste to soy sauce. Carb count: ~1g per tablespoon. Best for people on gluten-free keto or those avoiding wheat.
  2. Coconut Aminos (Best for Soy-Free Keto): Made from fermented coconut sap. Naturally gluten-free and soy-free. Sweeter taste, slightly higher in carbs (~1g per teaspoon). Best for people on a soy-free keto diet.
  3. Liquid Aminos (Lower Sodium Option): Made from soybeans but contains no wheat. Milder and slightly sweeter than soy sauce. Carb count: ~0.5g per teaspoon. Best for those looking for a low-carb alternative with less sodium.

So, is soy sauce keto? The answer is yes—but in moderation. Regular (light) soy sauce is keto-friendly with under 1g of carbs per tablespoon. Dark and sweet soy sauces are higher in carbs and should be avoided. Gluten-free options like tamari and soy-free alternatives like coconut aminos are great substitutes.

As long as you watch your portion sizes and choose the right type, soy sauce can be a flavorful addition to your keto meals without kicking you out of ketosis.

How to Use Soy Sauce in Keto-Friendly Meals

Now that we’ve established that soy sauce can be keto-friendly in moderation, let’s dive into how you can incorporate it into your meals without exceeding your daily carb limits. Since soy sauce is a versatile ingredient, it can be used in marinades, stir-fries, dressings, and even as a dipping sauce. However, to keep it keto-compliant, portion control and smart pairings are essential.

Tips for Using Soy Sauce on a Keto Diet

  1. Use in Moderation – Even though regular soy sauce is low in carbs, excessive use can add up. Stick to one or two tablespoons per meal to ensure you’re not unknowingly increasing your carb intake.
  2. Pair with High-Fat and Low-Carb Ingredients – To stay within keto guidelines, use soy sauce with high-fat protein sources like salmon, beef, or chicken and low-carb vegetables like broccoli, zucchini, and bell peppers.
  3. Opt for Sugar-Free Variants – Many commercial soy sauces contain hidden sugars, which can raise insulin levels. Always check the label for “no added sugars” or choose alternatives like tamari or coconut aminos if you need a gluten-free option.
  4. Balance with Sodium Intake – Since soy sauce is high in sodium, adjust your overall salt intake for the day to avoid bloating or excessive water retention. If you are sensitive to salt, choose a low-sodium variety.

Keto-Friendly Recipes Incorporating Soy Sauce

Keto Beef Stir-Fry

A quick and flavorful stir-fry that brings out the umami of soy sauce while keeping carbs in check.

Ingredients:

  • 1 lb beef sirloin, sliced into thin strips
  • 2 tbsp soy sauce (or tamari for gluten-free)
  • 1 tbsp sesame oil
  • 1 tsp minced garlic
  • 1 tsp grated ginger
  • 1 cup broccoli florets
  • ½ cup sliced bell peppers
  • ½ cup mushrooms
  • 1 tbsp avocado oil
  • ½ tsp red pepper flakes (optional)

Instructions:

  1. Heat avocado oil in a pan over medium-high heat.
  2. Add beef strips and cook until browned. Remove and set aside.
  3. In the same pan, add sesame oil, garlic, and ginger. Sauté for 30 seconds.
  4. Toss in the broccoli, bell peppers, and mushrooms. Stir-fry for 3-4 minutes.
  5. Return the beef to the pan and add soy sauce. Stir well and cook for another 2 minutes.
  6. Sprinkle red pepper flakes for a spicy kick, then serve hot.

Keto Teriyaki Chicken

A delicious alternative to traditional teriyaki, this keto-friendly version skips the sugar while keeping the bold flavors.

Ingredients:

  • 2 boneless, skinless chicken breasts
  • ¼ cup soy sauce or tamari
  • 1 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • ½ tsp garlic powder
  • ½ tsp ground ginger
  • ½ tsp sesame seeds
  • 1 tbsp keto-friendly sweetener (such as erythritol or monk fruit)

Instructions:

  1. In a bowl, mix soy sauce, olive oil, apple cider vinegar, garlic powder, ginger, and sweetener.
  2. Marinate the chicken breasts in the mixture for at least 30 minutes.
  3. Preheat a skillet over medium heat and cook the chicken for 5-6 minutes per side until fully cooked.
  4. Sprinkle sesame seeds over the top and serve with cauliflower rice or sautéed greens.

Keto Sushi Rolls (Without Rice)

Sushi lovers can still enjoy the flavors of sushi on keto by using alternative fillings.

Ingredients:

  • 4 sheets nori (seaweed)
  • 1 cup cauliflower rice, steamed and seasoned with a pinch of salt
  • ½ avocado, sliced
  • ½ cucumber, julienned
  • ½ cup cooked shrimp or smoked salmon
  • 1 tbsp cream cheese
  • 1 tbsp soy sauce for dipping
  • ½ tsp wasabi (optional)

Instructions:

  1. Spread a thin layer of seasoned cauliflower rice onto each nori sheet.
  2. Arrange avocado, cucumber, shrimp, and cream cheese in a line along the edge of the sheet.
  3. Carefully roll the nori tightly, using a sushi mat if available.
  4. Slice into bite-sized pieces and serve with soy sauce and wasabi.

Frequently Asked Questions (FAQs) About Soy Sauce on Keto

Can I have soy sauce on a keto diet?

Yes, in moderation. Most soy sauces contain around 1g of carbs per tablespoon, which is safe for keto as long as you track your intake.

Is tamari sauce a better option for keto?

Yes, tamari is gluten-free and contains a similar carb count to regular soy sauce, making it a good option for those avoiding wheat.

How does coconut aminos compare to soy sauce in carb content?

Coconut aminos have a slightly higher carb count, around 1g per teaspoon, so they should be used in smaller quantities compared to soy sauce.

Are there soy sauces without wheat?

Yes, tamari is a wheat-free soy sauce option that closely resembles traditional soy sauce in flavor.

Does soy sauce kick you out of ketosis?

Not if used in moderation. As long as you stay within your daily carb limit and avoid sweetened varieties, soy sauce is safe for keto.

Choosing the Best Keto-Friendly Soy Sauce Brands

Now that we’ve covered how soy sauce fits into a keto diet and explored some keto-friendly recipes, the next step is choosing the right brand. Not all soy sauces are created equal—some contain added sugars, wheat, or higher carb counts, which can make them less keto-friendly. In this section, we’ll break down the best brands for a ketogenic diet and what to look for when shopping for soy sauce.

What to Look for in a Keto-Friendly Soy Sauce

When selecting soy sauce for keto, keep these key factors in mind:

  1. Carb Content: Always check the nutrition label for total carbohydrates per serving. Aim for brands with 1g of carbs or less per tablespoon.
  2. Added Sugars: Avoid soy sauces that list sugar, caramel color, or malt extract as ingredients, as these can increase the carb count.
  3. Gluten-Free Options: If you’re following a strict keto diet or are gluten-sensitive, opt for tamari or coconut aminos instead of traditional soy sauce.
  4. Sodium Levels: Some soy sauces contain extremely high amounts of sodium. While keto requires adequate sodium intake, excess levels can cause bloating and dehydration. Choose a low-sodium version if needed.
  5. Organic and Non-GMO Options: If you want to avoid genetically modified soybeans, look for organic, non-GMO certified soy sauce brands.

Best Keto-Friendly Soy Sauce Brands

1. Kikkoman Naturally Brewed Soy Sauce

  • Carbs per tablespoon: ~1g
  • Gluten-Free Option Available: No
  • Why it’s good for keto: One of the most widely available and affordable brands, Kikkoman’s naturally brewed soy sauce has minimal carbs and no added sugars.

2. Kikkoman Gluten-Free Tamari Soy Sauce

  • Carbs per tablespoon: ~1g
  • Gluten-Free Option Available: Yes
  • Why it’s good for keto: This tamari-based soy sauce is completely gluten-free while maintaining the deep umami flavor of traditional soy sauce.

3. San-J Tamari Gluten-Free Soy Sauce

  • Carbs per tablespoon: ~1g
  • Gluten-Free Option Available: Yes
  • Why it’s good for keto: San-J is a trusted brand that offers a richer, slightly less salty tamari soy sauce, making it perfect for keto meals.

4. Bragg Liquid Aminos

  • Carbs per tablespoon: ~0.5g
  • Gluten-Free Option Available: Yes
  • Why it’s good for keto: A soy-based alternative that’s lower in sodium and carbs, Bragg Liquid Aminos is a great option for those watching their carb intake.

5. Coconut Secret Coconut Aminos

  • Carbs per tablespoon: ~2-3g
  • Gluten-Free Option Available: Yes
  • Why it’s good for keto: While slightly higher in carbs than traditional soy sauce, coconut aminos are a good alternative for those avoiding soy altogether. Best used in small amounts to stay keto-friendly.

Comparing Regular Soy Sauce vs. Keto-Friendly Alternatives

TypeCarbs per TablespoonGluten-Free?Best For Keto?
Regular Soy Sauce~1gNoYes, in moderation
Dark Soy Sauce3-5gNoNo, too high in carbs
Sweet Soy Sauce (Kecap Manis)8-12gNoNo, contains added sugar
Tamari Soy Sauce~1gYesYes, great alternative
Coconut Aminos2-3gYesYes, in small amounts
Liquid Aminos~0.5gYesYes, lower carb option

How to Read Soy Sauce Labels for Keto

Reading ingredient labels carefully is crucial to avoid hidden sugars and unnecessary carbs. Here’s what to check for when selecting a soy sauce brand:

  1. Check the Carbohydrate Count – Look at the “Total Carbohydrates” section. If it contains more than 1g of carbs per tablespoon, it may not be ideal for strict keto.
  2. Avoid Added Sugars – Ingredients like high fructose corn syrup, maltodextrin, caramel coloring, or molasses indicate added sugars that increase carb content.
  3. Look for Fermentation Process – Traditional fermented soy sauces typically have a lower carb count than chemically processed ones. Opt for naturally brewed soy sauce.
  4. Verify Gluten-Free Status – If you are avoiding gluten, ensure the label explicitly states “gluten-free.” Tamari and coconut aminos are good choices.

Where to Buy Keto-Friendly Soy Sauce

Most grocery stores carry keto-friendly soy sauce options, but here are some recommended places to find the best options:

  • Local Supermarkets – Most major grocery stores stock Kikkoman, San-J, and Bragg brands. Look in the Asian foods or condiment aisles.
  • Health Food Stores – Whole Foods, Sprouts, and other natural grocers often have organic, non-GMO, and gluten-free soy sauce alternatives.
  • Online Retailers – Amazon, Thrive Market, and specialty keto stores offer a wide selection of keto-friendly soy sauces, including coconut aminos and liquid aminos.

Choosing the Best Keto Soy Sauce

The best soy sauce for keto depends on your dietary needs. If you can tolerate gluten, regular Kikkoman soy sauce is a good option. If you need a gluten-free alternative, San-J tamari is an excellent choice. For those avoiding soy altogether, coconut aminos provide a slightly sweeter but keto-friendly alternative.

Always check labels for carb counts and added sugars, and remember that portion control is key. Using the right soy sauce brand in moderation can add depth and flavor to your keto meals without compromising ketosis.

The Science Behind Soy Sauce and Ketosis

So far, we’ve established that soy sauce can be keto-friendly when used in moderation and that selecting the right type is essential for staying within your carb limits. But beyond just carb counts, there’s a bigger question: How does soy sauce affect ketosis and overall metabolic health?

Some people in the keto community avoid soy products altogether due to concerns about insulin response, estrogenic effects, and potential inflammation. In this section, we’ll break down the science behind soy sauce and its impact on ketosis, insulin levels, and hormones to help you make an informed decision.

Does Soy Sauce Affect Insulin and Blood Sugar?

One of the biggest concerns on a keto diet is whether a food will spike insulin levels and blood sugar, potentially kicking you out of ketosis. Since ketosis relies on keeping insulin levels low, it’s important to consider whether soy sauce could interfere with this process.

The good news: Traditional soy sauce is very low in carbohydrates, with around 0.7-1g of carbs per tablespoon, meaning it has a minimal impact on blood sugar and insulin. Unlike high-carb foods that rapidly spike glucose levels, soy sauce contains little to no sugar and won’t cause a significant glycemic response.

However, there are some exceptions:

  • Dark soy sauce and sweet soy sauce (Kecap Manis) contain added sugars, which can elevate blood sugar and insulin levels. These varieties should be avoided on keto.
  • Highly processed soy sauces may contain hidden additives like maltodextrin, which can impact insulin sensitivity. Always check ingredient labels to ensure you’re getting a low-carb, sugar-free version.

For most people following a keto diet, using a moderate amount of regular soy sauce will not affect ketosis. However, if you’re insulin-resistant or sensitive to even small carb fluctuations, it’s best to stick to tamari or coconut aminos for a cleaner option.

Does Soy Sauce Contain Estrogenic Compounds?

Another common concern with soy products is their phytoestrogen content. Phytoestrogens are plant-derived compounds that mimic estrogen in the body. Since soybeans contain isoflavones, a type of phytoestrogen, some keto dieters worry that consuming soy sauce could impact hormone levels, particularly in men.

What the Science Says:

  1. Phytoestrogens Are Much Weaker Than Natural Estrogen – While soy isoflavones can bind to estrogen receptors, their effect is mild compared to the body’s natural estrogen. Studies show that moderate soy intake does not cause hormonal imbalances in healthy individuals.
  2. Fermentation Reduces Isoflavones – Soy sauce is a fermented product, meaning that most of the phytoestrogens are broken down during the brewing process. Unlike unfermented soy products like tofu or soy milk, soy sauce has significantly lower levels of isoflavones.
  3. No Significant Effect on Testosterone in Men – A meta-analysis of multiple studies found that soy consumption does not lower testosterone levels in men. However, extremely high soy intake (such as consuming large amounts of soy protein isolates) may have mild estrogenic effects in some individuals.

Conclusion: If you’re only using small amounts of soy sauce as a condiment, there’s no strong evidence to suggest it will disrupt your hormone balance. If you’re concerned about phytoestrogens, tamari or coconut aminos may be safer alternatives.

Can Soy Sauce Cause Inflammation?

The keto diet focuses on reducing inflammation by cutting out processed foods, sugars, and refined carbs. Some people believe that soy-based foods, including soy sauce, may contribute to inflammation due to their omega-6 fatty acid content and potential allergenicity.

Factors That Could Contribute to Inflammation:

  1. Highly Processed Soy Sauce – Chemically processed soy sauce (also called non-brewed soy sauce) often contains artificial additives, preservatives, and caramel coloring, which can be inflammatory. Stick to naturally brewed soy sauce for a cleaner option.
  2. Gluten Content – If you have a gluten sensitivity or intolerance, traditional soy sauce (which contains wheat) may trigger an inflammatory response. Choose tamari instead, which is gluten-free.
  3. Excessive Omega-6 Intake – Some soy-based products contain high levels of omega-6 fatty acids, which can promote inflammation if not balanced with enough omega-3s. However, soy sauce is used in such small amounts that it’s unlikely to significantly impact omega-6 intake.

Is Soy Sauce Inflammatory on Keto?

For most people, using a moderate amount of high-quality, naturally brewed soy sauce will not cause significant inflammation. However, if you have gluten sensitivity, soy allergies, or pre-existing inflammatory conditions, you may want to opt for tamari or coconut aminos instead.

Is There a Link Between Soy Sauce and Gut Health?

Since the keto diet promotes gut health by eliminating processed foods, it’s worth considering how soy sauce affects digestion and gut bacteria.

Potential Gut Health Benefits:

  • Fermented soy sauce contains probiotics that can support gut health by promoting beneficial bacteria. However, these probiotics are typically present in low amounts due to the high sodium content.
  • Aged, naturally brewed soy sauce is easier to digest compared to highly processed versions with artificial additives.

Potential Gut Health Concerns:

  • High sodium levels in soy sauce may contribute to water retention and bloating, especially for individuals with sensitive digestive systems.
  • Soy allergies and sensitivities can cause digestive discomfort in some people. If you experience bloating, gas, or stomach upset after consuming soy sauce, it may be best to try a soy-free alternative.

The scientific research suggests that moderate soy sauce consumption will not negatively impact ketosis, insulin levels, testosterone, or overall health for most people. However, choosing the right type is key:

  • Stick to naturally brewed, low-carb soy sauce with no added sugars.
  • If you’re gluten-sensitive, opt for tamari instead of traditional soy sauce.
  • For a soy-free alternative, coconut aminos is the best choice but should be used in small amounts due to its slightly higher carb content.

Soy sauce is a flavorful, keto-friendly condiment when used in moderation. If you are not sensitive to soy or gluten, there is no strong scientific reason to avoid it entirely on keto.

Myths and a Keto Soy Sauce Buying Guide

We’ve covered a lot in this deep dive into soy sauce and keto. From understanding its carb content to choosing the right brands, incorporating it into keto recipes, and even examining its effects on metabolism and hormones, it’s clear that soy sauce can fit into a ketogenic diet if used correctly. In this section, we’ll summarize key points, debunk common myths, and provide a step-by-step buying guide to help you make the best keto-friendly soy sauce choice.

Yes, soy sauce can be keto-friendly, but it depends on the type and amount you consume. Here’s a quick summary of what we’ve learned:

  1. Regular soy sauce is low in carbs – With about 1g of carbs per tablespoon, light soy sauce is generally keto-friendly in moderation.
  2. Dark soy sauce and sweet soy sauce are NOT keto-friendly – These versions contain added sugars or molasses, making them too high in carbs for a strict keto diet.
  3. Tamari is the best alternative for gluten-free keto – It has a similar carb count to regular soy sauce but contains no wheat.
  4. Coconut aminos is a soy-free alternative but slightly higher in carbs – With around 2-3g of carbs per tablespoon, it should be used in small amounts on keto.
  5. Soy sauce won’t kick you out of ketosis unless consumed in excess – A tablespoon here and there in your cooking is fine, but drinking it or overusing it could add unnecessary carbs.
  6. Fermented soy sauce is preferable – Naturally brewed soy sauce is lower in additives and easier on digestion than chemically processed varieties.

Debunking Common Myths About Soy Sauce on Keto

Myth #1: Soy Sauce Has Too Many Carbs for Keto

Fact: Regular light soy sauce has only 0.7-1g of carbs per tablespoon, which is very low. Unless you’re consuming large quantities, soy sauce won’t push you over your daily carb limit.

Myth #2: Soy Sauce Will Spike Insulin and Kick You Out of Ketosis

Fact: Unlike high-sugar condiments, soy sauce has a minimal glycemic impact. It won’t spike insulin levels unless it contains added sugars (such as dark soy sauce or sweet soy sauce).

Myth #3: Soy Sauce Lowers Testosterone in Men

Fact: While soy contains phytoestrogens, research shows that moderate soy intake does not reduce testosterone levels or significantly affect male hormones.

Myth #4: You Should Avoid Soy Sauce Because It’s Inflammatory

Fact: The fermentation process reduces most inflammatory compounds. However, highly processed soy sauces with additives, gluten, or caramel coloring can cause issues for some people. Choosing naturally brewed, gluten-free soy sauce or tamari minimizes any potential inflammation.

How to Choose the Best Keto-Friendly Soy Sauce – A Step-by-Step Buying Guide

When shopping for soy sauce on a keto diet, follow this guide to ensure you pick the right one.

Step 1: Check the Carbohydrate Count

  • Look at the nutrition label and find “Total Carbohydrates.”
  • Choose brands that contain 1g of carbs or less per tablespoon.

Step 2: Read the Ingredients List

  • Avoid brands that contain added sugars, wheat, caramel color, or maltodextrin.
  • The best soy sauces will have simple ingredients like water, soybeans, salt, and a natural fermentation agent.

Step 3: Consider Your Dietary Needs

  • If you’re gluten-sensitive: Choose tamari instead of traditional soy sauce.
  • If you’re avoiding soy: Try coconut aminos or liquid aminos as a substitute.
  • If you’re watching sodium intake: Go for a low-sodium soy sauce to avoid excess salt consumption.

Step 4: Pick a High-Quality Brand

  • Best regular soy sauce for keto: Kikkoman Naturally Brewed Soy Sauce
  • Best gluten-free option: San-J Tamari Gluten-Free Soy Sauce
  • Best soy-free alternative: Coconut Secret Coconut Aminos
  • Best low-sodium option: Bragg Liquid Aminos

Where to Buy Keto-Friendly Soy Sauce

You can find keto-friendly soy sauce at most grocery stores, but some specialty brands may be easier to order online.

Best Places to Shop:

  • Local grocery stores – Most supermarkets carry Kikkoman, San-J, and Bragg brands.
  • Health food stores – Whole Foods, Sprouts, and similar retailers often carry organic and non-GMO soy sauce options.
  • Online retailers – Amazon, Thrive Market, and keto specialty shops stock a wide variety of soy sauces, including coconut aminos.

Final Thoughts: Should You Use Soy Sauce on Keto?

Soy sauce is a valuable ingredient on a keto diet if used in moderation and selected carefully. It adds depth and umami to keto meals while keeping carbs low. As long as you choose the right type, read labels for hidden sugars, and stay within your daily carb allowance, soy sauce can be a flavorful and keto-friendly addition to your diet.

This wraps up our in-depth guide on soy sauce and keto. Now you have all the information you need to confidently enjoy soy sauce while maintaining ketosis.

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