How Many Calories in Miso? Nutrition & Macros
One tablespoon of miso paste (18 g) has 36 calories
Protein 2.3g · Carbs 4.6g · Fat 1.1g
Miso is a traditional Japanese fermented soybean paste — one of the world's oldest condiments, with a history spanning over 1300 years. With 198 kcal, 12.79 g of protein, 6.01 g of fat, and 25.37 g of carbs per 100 g, the numbers are moderate — but miso is used in small amounts as a seasoning. At a typical serving of 1 tablespoon (18 g), you get about 36 kcal and 3.6 g of net carbs. The standout nutritional feature is the extremely high sodium content: 3728 mg per 100 g (162% DV), or 671 mg per tablespoon. The salt is essential — it drives the fermentation process and preservation. Traditionally fermented miso contains live probiotics (Lactobacillus, Aspergillus oryzae) that support gut health. The fermentation process creates umami — the fifth taste — making miso an incredibly efficient flavor enhancer. A small amount adds deep savory complexity to soups, dressings, marinades, and glazes. Choose unpasteurized miso and never boil it — heat kills the beneficial probiotics. Miso also contains isoflavones (phytoestrogens) from the soybeans. Here is everything you need to know about miso calories and macros, based on USDA data. Miso contains about 43.02% water.
828 kJ · per 100g · Water: 43.02 g
Calorie Calculator: Miso Paste
18 g Miso Paste contains 36 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tbsp (18 g) | 36 kcal | 2.3g | 4.6g | 1.1g |
| 1 cup (275 g) | 545 kcal | 35.2g | 69.8g | 16.5g |
| 100 grams | 198 kcal | 12.8g | 25.4g | 6g |
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Miso Paste — Nutrition Facts
| Miso Paste | per 100g |
|---|---|
| Calories | 198 kcal |
| Protein | 12.79 g |
| Fat | 6.01 g |
| Carbs | 25.37 g |
| Fiber | 5.4 g |
| Sugar | 6.2 g |
| Sodium | 3728 mg |
| Potassium | 210 mg |
| Magnesium | 48 mg |
| Phosphorus | 159 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.199 mg |
| Folate | 19 mcg |
| Manganese | 0.859 mg |
| Water | 43.02 g |
Source: USDA FoodData Central (FDC ID: 172442) · Data verified April 2026
Variations
White miso (default)
198 kcal per 100 g. Shiro miso — the mildest, sweetest variety, fermented for only 1-3 months. Light beige to pale yellow color. The most versatile type: excellent for dressings, light soups, marinades, dips, and delicate dishes. Lower salt than red miso. Best choice for beginners. Contains live probiotics when unpasteurized. Good protein for a condiment (12.79 g per 100 g). Extremely high sodium (3728 mg per 100 g).
Red miso (aka miso)
Similar calories to white (~198 kcal per 100 g). Aka miso — dark reddish-brown, fermented for 6-36 months. Much stronger, saltier, and more intensely savory than white miso. The long fermentation produces deeper umami and complex flavors. Best for hearty soups, stews, braised dishes, meat glazes, and robust sauces. Higher in certain amino acids due to longer fermentation. A little goes a long way — use less than white miso.
Awase miso (blended)
Blend of white and red miso — the most common type for everyday miso soup in Japan. Balanced flavor: not too mild, not too strong. Medium fermentation period. The best of both worlds — umami depth of red with the approachability of white. Nutritionally identical to white and red (~198 kcal per 100 g). Most Japanese home cooks keep awase as their default miso. If you buy only one miso, make it awase.
Dietary Perspectives
For Weight Loss
Used in small amounts (1 tablespoon = 36 kcal), miso adds massive flavor with minimal calories. The umami taste enhances dishes so you feel more satisfied with less food. Miso soup (~40 kcal per bowl with tofu and seaweed) is an excellent low-calorie starter — research suggests starting a meal with soup reduces total calorie intake. The high protein for a condiment (12.79 g per 100 g) contributes to satiety. But watch the sodium: 671 mg per tablespoon may cause water retention, which can mask fat loss on the scale. If you are sensitive to sodium, limit to 1 tablespoon per day and reduce other salt. Weigh your portions — miso is calorie-efficient but sodium-dense.
For Athletic Performance
The high sodium content (3728 mg per 100 g) makes miso soup a practical electrolyte replacement after heavy sweating — a bowl of warm miso soup post-workout replaces sodium and provides comfort. Good protein for a condiment (12.79 g per 100 g) — better than most seasonings. Probiotics from unpasteurized miso support gut health and immune function, which is important for athletes with high training loads. Warm miso soup is a comforting post-workout recovery food in Japanese athletic culture. Combine with tofu for a complete protein recovery meal. The umami flavor makes bland performance meals (rice, chicken) more palatable. Just be mindful of total daily sodium from all sources.
For Keto
Usable on keto in moderation — 1 tablespoon (18 g) has about 3.6 g net carbs. A bowl of miso soup (1-2 tablespoons miso + tofu + seaweed) fits keto at 3.6-7.2 g net carbs from the miso alone. The high sodium (3728 mg per 100 g) actually helps with keto electrolyte needs — sodium depletion is common in the first weeks of keto. Use miso for adding umami to keto cooking: marinades for fatty fish, glazes for roasted vegetables, dressings with sesame oil and rice vinegar. Miso butter on keto steaks adds incredible depth. Just track your portions — carbs add up with multiple tablespoons. White miso is slightly lower in sodium and milder. Red miso has more umami per tablespoon so you can use less.
Frequently Asked Questions
How many calories are in miso?
One tablespoon of miso paste (18 g) contains approximately 36 calories. Per 100 g, miso has 198 calories — but you typically use only 1-2 tablespoons per serving. A bowl of miso soup uses about 1-2 tablespoons of miso (36-72 kcal from the paste alone). Miso is a condiment, not a main ingredient — you measure it in tablespoons, not cups.
Is miso keto-friendly?
Moderate — 1 tablespoon (18 g) has about 3.6 g net carbs. Usable in small amounts on keto for flavoring. A bowl of miso soup (1-2 tablespoons miso) adds 3.6-7.2 g net carbs — manageable if you plan around it. Miso is valuable on keto for its umami depth and sodium content (helps with electrolytes). Just be mindful of quantities — carbs add up with multiple tablespoons.
Is miso good for gut health?
Yes, traditionally fermented miso contains live probiotics — mainly Lactobacillus and the koji mold Aspergillus oryzae. These beneficial microorganisms support gut microbiome diversity and digestion. The critical point is preparation: never boil miso. Add it to soup after removing from heat, or stir it into warm (not hot) liquid. Pasteurized commercial miso has no live cultures. Look for unpasteurized (nama) miso, usually found in the refrigerated section.
Why is miso so salty?
Miso contains 3728 mg sodium per 100 g — that is 162% of the daily value. One tablespoon alone provides 671 mg sodium (~29% DV). The salt is not a flaw — it is essential for the fermentation process, acting as a preservative and controlling which microorganisms thrive. The good news: miso's umami flavor means you need less salt from other sources. A small amount delivers massive flavor. If you are watching sodium, use white miso (slightly less salty) and reduce other salt in the meal.
White vs red miso — what is the difference?
White miso (shiro): mild, slightly sweet, fermented for 1-3 months. Best for dressings, light soups, marinades, and delicate dishes. Red miso (aka): strong, salty, deeply savory, fermented for 6-36 months. Best for hearty soups, stews, glazes, and robust dishes. Nutritionally they are very similar — both around 198 kcal per 100 g. Awase miso (blend of white and red) is the most common for traditional miso soup in Japan. Start with white if you are new to miso — it is the most versatile.
How to use miso?
Miso soup: dissolve 1-2 tablespoons in hot dashi or water, add tofu and seaweed — never boil the miso. Salad dressings: whisk with rice vinegar, sesame oil, and ginger. Meat or fish marinades: mix with mirin and ginger for a classic Japanese glaze. Roasted vegetable glaze: brush on eggplant, sweet potato, or cauliflower before roasting. Stir into risotto or mashed potatoes for umami depth. Miso butter: blend softened butter with miso for an instant compound butter. Always add miso at the end of cooking to preserve probiotics.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Miso Paste | 198 | 12.79g | 25.37g | 6.01g |
| Tofu (Extra Firm) | 83 | 9.98g | 1.18g | 5.26g |
| Soy Sauce | 53 | 8.14g | 4.93g | 0.57g |
| Tempeh | 192 | 20.29g | 7.64g | 10.8g |
| Edamame | 121 | 11.91g | 8.91g | 5.2g |
per 100g
Per 100 g, miso paste has 198 kcal with 12.79 g of protein, 6.01 g of fat, and 25.37 g of carbs — with 5.4 g fiber, leaving ~19.97 g net carbs. At a typical tablespoon (18 g), that is ~3.6 g net carbs and 36 kcal. The sodium is extremely high at 3728 mg per 100 g (162% DV). Compare to soy sauce (53 kcal, 4.93 g carbs per 100 g) — miso has far more calories and protein but similar sodium density. Good protein for a condiment at 12.79 g per 100 g.
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