Is Miso Tofu Keto? A Guide to Low-Carb Options

December 7, 2025 •

3 min read

According to nutrition data, firm tofu contains only 1.9 grams of net carbs per 1/2 cup serving, making it a great low-carb protein source. However, the carbohydrate content of miso paste can vary, raising the important question: is miso tofu keto-friendly, or do the combined carbs threaten ketosis?

Quick Summary

Understand the carb implications of combining miso paste and tofu for a ketogenic diet. This guide details how to choose the right low-carb miso variety and tofu firmness, providing strategies for incorporating this flavorful combination into your daily macros.

Key Points

Miso Selection is Crucial: Choose low-carb options like darker, aged red or Hatcho miso, as sweeter white miso has a higher carb count.
Tofu is Keto-Friendly: Firm and extra-firm tofu are excellent sources of low-carb, high-protein plant-based macros for a keto diet.
Mind Your Portions: Use miso paste sparingly, as a little goes a long way, and even a small amount contributes to your total daily carb intake.
Build a Balanced Dish: Pair miso and tofu with other low-carb vegetables like mushrooms and greens to keep the overall carb count down.
Control Your Cooking: Use keto-compliant broths like kombu-based dashi and healthy fats like sesame oil to avoid hidden carbs.
Consider the 'Why': If your motivation is weight loss or managing insulin, the moderate intake of miso is likely fine, but strict carb limits require careful monitoring.

Demystifying Miso Paste and Tofu for the Keto Diet

Navigating the world of international cuisine on a ketogenic diet requires a careful understanding of ingredients. Miso paste and tofu are staples of Japanese cooking, celebrated for their savory umami flavor and nutritional benefits. But for those tracking macronutrients closely, the question of whether they fit into a low-carb lifestyle is crucial. The simple answer is yes, miso and tofu can be part of a keto diet, but it requires being mindful of your choices and portion sizes.

The Carb Count of Miso: A Closer Look

Miso is a fermented paste made from soybeans, koji (a fungus), and salt, often combined with a grain like rice or barley. The type of grain used and the fermentation time significantly impact its carbohydrate content. Here is a breakdown of what to consider:

Color Matters: Lighter, sweeter misos (like white or yellow miso) tend to be higher in carbohydrates because they contain more rice or barley and are aged for a shorter period. Darker misos (like red or Hatcho miso), aged for longer, generally contain fewer carbs.
Hatcho Miso: Made purely from soybeans with no added grains, Hatcho miso is the lowest-carb option available, making it the most keto-friendly choice for those concerned about every gram.
Flavor vs. Carbs: While a tablespoon of miso paste averages around 4 grams of carbs, you're usually not consuming large quantities. When used as a seasoning, the carb impact can be minimal, but it is still important to account for it, especially for strict keto dieters.

Tofu: The Low-Carb Keto Protein

Tofu, made from pressed soybean curds, is an excellent addition to a ketogenic diet due to its high protein and low carbohydrate content. Not all tofu is created equal, however. Its firmness level affects its macros and how well it fits into your keto plan.

Firm and Extra-Firm: These are the best choices for keto dieters. The pressing process removes a significant amount of water and some soluble carbohydrates, leaving behind a denser block of protein and fat with minimal carbs. This is ideal for adding to soups, stir-fries, or marinating and baking.
Silken Tofu: While still low-carb, silken tofu has a much higher water content and is less dense. It works best for creamy sauces, dressings, and smoothies rather than savory dishes requiring a solid texture.

Assembling a Keto Miso Tofu Dish

To ensure your miso tofu dish is keto-compliant, focus on low-carb ingredients and proper preparation.

Select Your Ingredients: Choose firm or extra-firm tofu and a low-carb miso paste like Hatcho or red miso. Use a keto-friendly broth like dashi made from kombu or a low-sodium vegetable broth.
Add Healthy Fats: Incorporate healthy fats to help meet your macro goals. A drizzle of sesame oil or avocado oil in your dish can enhance flavor and fat content.
Include Low-Carb Vegetables: Boost fiber and nutrients with keto-friendly vegetables. Sliced mushrooms, bok choy, and thinly sliced scallions are classic additions to a miso soup.
Try a Different Cooking Method: For a departure from soup, try air-fried or oven-baked miso-glazed tofu. A low-carb glaze can be made with a small amount of miso, tamari, and a keto-friendly sweetener.
Be Mindful of Portion Size: Even with low-carb ingredients, portion size matters. Keep your miso paste serving small to prevent excess carbs from accumulating throughout the day.

A Comparison of Miso and Tofu Carbs

This table provides a quick overview of how different types of miso and tofu compare in terms of carbohydrate content per 100g serving.


Ingredient	Carbohydrates per 100g	Notes
White Miso	~23g	Higher carb, sweeter flavor
Red Miso	~14g	Moderately low carb, richer flavor
Hatcho Miso	~10g	Lowest carb, made from pure soy
Silken Tofu	1.1g	High water content, best for sauces
Firm Tofu	2.8g	Lower carbs per serving, holds shape well
Extra-Firm Tofu	2.4g	Best for grilling or baking

Conclusion: Miso Tofu on Keto is Achievable

The verdict is clear: miso tofu can be a delicious and nutritious part of a ketogenic diet. Tofu, particularly the firmer varieties, offers a solid, low-carb protein base. The main consideration lies with the miso paste, where choosing darker, less grainy varieties and controlling portion size is essential for staying within your daily carb limits. By making smart ingredient choices and being mindful of your macros, you can enjoy the rich, savory flavor of miso tofu without jeopardizing ketosis.

For more detailed nutritional information, consult the USDA FoodData Central.

Frequently Asked Questions

No, not all miso paste is created equal for a keto diet. Lighter, sweeter misos that contain rice or barley typically have higher carb counts than darker, aged misos made with a higher proportion of soybeans, such as Hatcho miso.

The net carb count in tofu is generally very low. For example, a 1/2 cup serving of firm tofu contains approximately 1.9 grams of net carbs, making it a great keto protein source.

Yes, but you must be careful with portion sizes and the type of miso. A tablespoon of miso can contain 4-6 grams of carbs, which can quickly add up for strict keto dieters limiting themselves to 20 grams per day.

Hatcho miso, which is made purely from soybeans and no other grains, is the lowest-carb option and therefore the best choice for those following a strict ketogenic diet.

To make miso tofu more keto-friendly, use a small amount of dark miso, opt for firm or extra-firm tofu, use a low-carb broth like dashi made from kombu, and add healthy fats like sesame oil.

While tofu is low in carbs, some keto proponents express concern over phytoestrogens and phytates in soy. For most healthy individuals, moderate consumption (up to 100-150g daily) is not problematic, but individual tolerance varies.

Yes, miso tofu is an excellent option for a vegan keto diet. Tofu provides plant-based protein, and miso offers flavor and probiotics. It is important to build the dish around low-carb ingredients and use moderation with miso.