Is soybean paste high in calories? The surprising truth about this umami-rich ingredient

December 1, 2025 •

4 min read

With typical tablespoon servings of soybean paste containing a low 25-35 calories, the question is, is soybean paste high in calories? The answer largely depends on the serving size and overall preparation, as this richly fermented condiment is surprisingly light on its own.

Quick Summary

Soybean paste is not high in calories per standard serving, with a tablespoon providing a modest amount. However, different varieties and preparation methods can alter the final caloric impact.

Key Points

Low Per-Serving Calories: A single tablespoon of soybean paste typically contains only 25-35 calories, making it a low-calorie flavoring ingredient.
High in Sodium: Despite being low in calories, soybean paste is very high in sodium due to its salt content, requiring mindful consumption.
Fermentation Enhances Nutrition: The fermentation process increases the bioavailability of certain compounds, offering enhanced health benefits like antioxidants and probiotics.
Variety Matters: Different types, like Korean doenjang and Japanese miso, have varying calorie counts, sodium levels, and flavor profiles.
Dish's Ingredients Increase Calories: The total calorie count of a meal prepared with soybean paste depends on all ingredients, not just the paste itself.
Offers Anti-Obesity Effects: Studies suggest that fermented soybean products can help reduce body fat, linking their consumption to anti-obesity properties.

What is Soybean Paste?

Soybean paste is a traditional fermented food product with a long history in East Asian cuisine. Made primarily from fermented soybeans, it serves as a versatile flavoring base for soups, stews, and marinades. The fermentation process breaks down the soybeans, enriching the paste with a complex, umami-packed flavor profile. The specific ingredients, starter cultures, and aging methods vary significantly by region and type, leading to diverse flavors and textures, with Korean doenjang and Japanese miso being the most prominent examples.

Is Soybean Paste High in Calories? The Nutritional Breakdown

On its own and used in moderation, soybean paste is not considered high in calories. A standard one-tablespoon serving generally contains between 25 and 35 calories, making it a low-impact addition to meals. The fermentation process affects the final nutritional content, including the balance of proteins, carbohydrates, and fats. However, while the calorie count is low, its sodium level is quite high. A single tablespoon can contain a significant percentage of the recommended daily sodium intake, so portion control is key, especially for those watching their sodium levels.

How Preparation Affects Calorie Count

While the paste itself is low in calories, the dishes it's used in can have higher calorie counts depending on the ingredients. For example, a basic miso soup with only paste and dashi stock is low in calories (around 40-60 kcal per cup). But a soup with added tofu and green onions will have a slightly higher calorie count (around 60 kcal per cup), and a hearty version with seafood or pork will be much higher (200-250 kcal per cup). Understanding that the paste is a low-calorie component but not the sole determinant of a dish's total calories is important for weight management.

The High Sodium Factor

The primary nutritional concern with soybean paste is its high sodium content. The salt is crucial for the fermentation process and as a preservative, giving the paste its characteristic salty flavor. The amount can vary by brand and type, but it's consistently high. For instance, a 1-oz serving (approx. 2 tbsp) of Sempio Doenjang can contain over 1,000 mg of sodium, which is a significant portion of the recommended daily limit. Therefore, consumers should use it sparingly and balance their diet accordingly to avoid excessive sodium intake.

Health Benefits Beyond the Calories

Fermented soybean products offer several health benefits that extend beyond their low-calorie profile. These include:

Probiotics: The fermentation process introduces beneficial microorganisms, such as Lactobacillus species, that contribute to gut health and can aid digestion.
Antioxidants: Soybean paste is rich in antioxidants like polyphenols and flavonoids, which combat oxidative stress and may help prevent chronic diseases.
Anti-obesity effects: Studies have shown that fermented soybean paste can help reduce visceral fat accumulation and decrease body weight in some cases, with the elevated levels of isoflavones playing a role.
Anti-diabetic effects: Some research suggests that aged soybean paste may possess α-glucosidase inhibitory activity, potentially helping to regulate blood sugar spikes after meals.
Other functional compounds: The paste is also a source of vitamins (B vitamins, E, K), minerals (manganese, copper, calcium), and other bioactive compounds like GABA, which can offer various physiological benefits.

Comparison Table of Popular Soybean Pastes


Paste Type	Origin	Approx. Calories (per tbsp)	Sodium Level	Flavor Profile	Texture
Doenjang	Korea	25-42	High (e.g., 1060mg/oz)	Pungent, salty, funky	Chunkier
Miso (White)	Japan	~34	Moderate-High (e.g., 634mg/tbsp)	Mild, sweeter, creamy	Smoother
Miso (Red)	Japan	~40	High	Stronger, saltier, richer	Smooth
Ssamjang	Korea	~25 (per 1 tbsp)	Moderate-High (can vary)	Spicy, slightly sweet, savory	Thick

Note: Nutritional values can vary significantly by brand and specific recipe.

Using Soybean Paste Mindfully

To enjoy soybean paste's deep flavor and health benefits without overdoing the calories and sodium, consider the following tips:

Control your portions: A little goes a long way. Stick to the typical serving size of one or two tablespoons.
Balance the salt: Reduce other sodium sources in your meal, such as soy sauce or table salt, when cooking with soybean paste.
Pair with low-calorie ingredients: Combine the paste with vegetables, lean protein like tofu, and clear broths to create a satisfying and low-calorie meal, such as a traditional miso soup.
Read the label: Check the nutritional information on the packaging, as sodium content can vary widely between brands and types of paste.

Conclusion

So, is soybean paste high in calories? In terms of standard serving sizes, the answer is no. A tablespoon offers a minimal calorie count, making it a great way to add rich flavor to dishes. However, its high sodium content means it must be consumed in moderation, especially by those concerned about blood pressure. By using portion control and pairing it with healthy, low-calorie ingredients, you can enjoy the many health benefits of this ancient, fermented food. For more insights into the health benefits of fermented soy products, consider this review from the National Institutes of Health (NIH) | (.gov).

Frequently Asked Questions

A standard one-tablespoon serving of soybean paste contains approximately 25 to 35 calories, though the exact amount can vary by brand and type.

No, miso paste is not considered high in calories. A tablespoon of miso paste contains a modest amount of calories, typically around 34, and is generally used in small quantities.

Soybean paste is high in sodium because salt is a critical ingredient used for preservation and to aid in the fermentation process, which develops its characteristic flavor.

Doenjang can be a healthy part of a balanced diet due to its probiotics, antioxidants, and potential anti-obesity effects. However, its high sodium content means it should be consumed in moderation.

You can reduce the sodium intake by controlling your portion size and limiting other salty ingredients in your dish, such as soy sauce or additional salt.

Yes, as a fermented food, soybean paste contains beneficial probiotics that can support gut health and digestion.

Doenjang is a Korean soybean paste with a saltier, funkier flavor and chunkier texture, while miso is a Japanese paste with a generally milder, smoother flavor profile. Both are made from fermented soybeans but with different processes and ingredients.