1 tablespoon (medium) of Miso (18 g) has 36 calories. That works out to 199 calories per 100 g. It contains 4.6 g of carbs, 2.3 g of protein, 1.1 g of fat and 1 g of fiber. Its 671 mg of Sodium covers 29% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Miso Nutrition Facts

Selected: 100 g

199

KCAL / 100G

Carbs

25.4g

· 9% DV

Protein

12.8g

· 26% DV

Fat

· 8% DV

Fiber

5.4g

· 19% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 49% · Protein 25% · Fat 26%

Miso Vitamins & Minerals

Vitamins

Vitamin K

29µg · 24% DV

0.23mg · 18% DV

0.2mg · 12% DV

0.09mg · 8% DV

Minerals

Sodium

3728mg · 162% DV

Manganese

1mg · 43% DV

Phosphorus

159mg · 23% DV

Zinc

2mg · 18% DV

How Nutritious Is Miso?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

66/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Miso Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Miso

To burn the 199 calories in 100 g:

🚶

49min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Miso Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Miso Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

Which Diets Is Miso Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Miso Fat Profile

SATURATED

MONOUNSATURATED

1.3g

POLYUNSATURATED

2.9g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Miso

🥣vs🧴

Miso vs Hawthorn Vinegar181 kcal more per 100 g

→🥣vs🌯

Miso vs Tantuni11 kcal fewer per 100 g

→🥣vs🌯

Miso vs Chicken Wrap4 kcal more per 100 g

→🥣vs🍫

Miso vs Protein Bar151 kcal fewer per 100 g

→

Foods Similar to Miso

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Miso

How many calories are in miso?

Miso contains 199 calories per 100 g. A 100 g serving also provides 12.8 g of protein, 25.4 g of carbohydrates, and 6 g of fat.

Is miso low glycemic?

Miso has a glycemic index of 25, which is considered low. It provides 5.4 g of fiber per 100 g.

Have another question about Miso?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026