What are miso paste calories? A comprehensive nutritional guide

December 1, 2025 •

4 min read

According to the USDA, a single tablespoon (around 17-18g) of standard miso paste contains approximately 30-35 calories, making it a flavor-packed, low-calorie condiment option. Understanding what are miso paste calories and its other nutritional components is key to utilizing this versatile fermented food effectively in a balanced diet.

Quick Summary

A single tablespoon of miso paste contains about 30-35 calories, depending on the variety. Factors like fermentation time and ingredients affect flavor and sodium, but not significantly impact the calorie count. Miso is a nutrient-rich and low-calorie ingredient.

Key Points

Low Calorie Per Serving: A tablespoon of miso paste contains a minimal 30-35 calories, making it an ideal flavor booster for healthy eating.
Varies by Type: While calorie content is similar, white miso is milder and less salty, while red miso is more intense and richer due to longer fermentation.
Rich in Probiotics: The fermentation process provides live, beneficial bacteria that support gut health and aid digestion, especially in unpasteurized varieties.
Flavor Over Calories: Miso's strong umami flavor means a small amount is sufficient, allowing you to add depth to dishes without increasing the calorie count of the meal significantly.
Sodium Content: Miso can be high in sodium, so moderation is key, especially for those watching their salt intake.
Versatile Ingredient: Beyond traditional soup, miso can be used in marinades, dressings, and glazes for lean protein and vegetables, helping keep meals light.

The Nutritional Breakdown of Miso Paste

Miso is a fermented paste made from soybeans, koji (a mold), and salt, often with added grains like rice or barley. Its nutritional profile is notable, especially for a condiment. While the exact values can vary by brand and type, a standard 1-tablespoon serving generally contains the following, according to data from sources like the USDA and Nutritionix:

Calories: 30–35 kcal
Total Carbohydrates: 4–5g
Protein: 2–2.5g
Total Fat: 1g
Sodium: 630–870mg (Varies significantly by type)
Fiber: ~1g
Sugars: ~1g

It's important to note the relatively high sodium content, which means it should be used in moderation, especially by those on a low-sodium diet. Its high umami flavor, however, means a little goes a long way.

White Miso vs. Red Miso: Calorie and Flavor Differences

While the calorie counts of white (shiro) and red (aka) miso are very similar per tablespoon, their flavor profiles and compositions vary significantly due to different fermentation processes and ingredients. Here is a comparison:


Feature	White (Shiro) Miso	Red (Aka) Miso
Fermentation Period	Short (weeks to a few months)	Long (months to years)
Primary Grain	Higher percentage of rice koji	Higher percentage of soybeans
Color	Light cream or yellowish	Reddish-brown or dark brown
Flavor Profile	Mild, gentle sweetness, less salty	Intense, deep umami, stronger saltiness
Calorie Count (per tbsp)	~30-34 calories	~30-35 calories (similar range)
Best For...	Light sauces, dressings, marinades for delicate foods	Hearty stews, glazes for meat, marinades for bold flavors

For those watching their sodium intake, white miso is generally a lower-sodium option than red miso.

The Health Benefits of Miso

Miso is celebrated for more than just its flavor. The fermentation process unlocks several health benefits.

Supports Gut Health: Miso is a probiotic powerhouse, promoting a healthy balance of gut bacteria and aiding digestion. Unpasteurized varieties contain live enzymes and bacteria, though these can be destroyed by prolonged high heat.
Rich in Nutrients: Beyond its macro-nutrient profile, miso contains essential vitamins and minerals, including B vitamins, vitamin K, manganese, and copper.
Source of Antioxidants: The fermentation of soybeans produces isoflavones, which act as powerful antioxidants that help combat oxidative stress in the body.
Boosts Immunity: The beneficial bacteria and enzymes in miso are believed to support immune function and help fight infections.

Keeping Miso Dishes Low in Calories

Since a single tablespoon of miso is already low in calories, its overall impact on a dish depends heavily on the ingredients it's paired with. Here are some strategies for building low-calorie, miso-based meals:

Make Miso Soup with Light Ingredients: A basic miso soup with dashi broth is naturally very low-calorie, often under 50 calories per cup. To make it more substantial without significantly increasing calories, add tofu, wakame seaweed, and scallions. Avoid adding high-calorie items like noodles or fatty meats.
Use Miso as a Flavor Booster: Replace high-fat, cream-based sauces or cheese-heavy dressings with a lighter, miso-based alternative. A simple vinaigrette with miso, rice vinegar, and a small amount of sesame oil adds huge flavor for minimal calories.
Marinate Lean Proteins: Miso makes an excellent low-calorie marinade for lean proteins like fish or chicken. It imparts intense umami and tenderness without the need for additional fat. Try a white miso glaze with a touch of mirin and ginger.
Build Veggie Bowls: Combine a miso-based dressing with a variety of raw or roasted vegetables and a grain like brown rice or millet for a satisfying, nutrient-dense, and low-calorie meal.

How to Store Miso Paste Properly

Proper storage is essential for maintaining miso's flavor and probiotic benefits. Because it is a fermented product, it should always be refrigerated, even when unopened.

Keep it Cold: Once opened, transfer the miso to an airtight container or keep it in its original sealed pouch in the refrigerator.
Prevent Oxidation: To minimize air exposure, which can darken the color and alter the flavor, place a piece of plastic wrap directly on the surface of the paste before sealing.
Use a Clean Utensil: Always use a clean spoon to scoop out the miso to avoid introducing other bacteria that could cause spoilage.
Shelf Life: Properly stored miso can last for several months to a year or more, though its flavor may become stronger over time.

Conclusion: The Final Word on Miso Calories

So, what are miso paste calories? The answer is a modest 30-35 calories per tablespoon, positioning it as a highly efficient flavor enhancer for diet-conscious individuals. By understanding the small differences between varieties like white and red miso and making smart additions to your miso-based dishes, you can enjoy this nutritious and flavorful condiment without worrying about excess calories. Miso offers a powerful umami punch and significant probiotic benefits, making it an excellent choice for enriching a wide range of healthy, low-calorie meals. Simply use it in moderation due to its sodium content and focus on pairing it with other light, healthy ingredients to get the most out of this Japanese culinary treasure.

For more information on the specific nutrient values of different miso types, consult reliable sources like the USDA and health websites.

Frequently Asked Questions

To lower the calories in miso soup, use a basic dashi broth and add low-calorie ingredients like tofu, wakame seaweed, and scallions. Avoid or limit high-calorie additions such as noodles or fatty pork.

There is no significant difference in the calorie count per tablespoon between red and white miso. The primary differences are in flavor intensity, saltiness, and fermentation time.

Yes, unpasteurized miso paste contains live probiotic cultures that are beneficial for gut health. High heat can destroy these, so for maximum benefit, add the miso paste at the end of cooking.

Miso paste is relatively high in sodium, with a single tablespoon containing between 630mg and 870mg, depending on the type and brand. Those monitoring their salt intake should use it in moderation.

Miso paste can be a helpful tool for weight loss due to its low-calorie content and high umami flavor, which promotes satiety. By using it to enhance flavor in place of higher-fat sauces, it can support weight management.

Miso paste should always be stored in the refrigerator, even before opening. Once opened, place a piece of plastic wrap directly on the surface to prevent oxidation and keep it in an airtight container to maintain freshness.

Not all miso paste is gluten-free. While some varieties, particularly those made with only soybeans, salt, and koji, are gluten-free, many are made with barley or other grains. Always check the label to ensure it's certified gluten-free if needed.

Yes, it is safe to eat miso every day in moderation. Given its high sodium content, it is best to limit consumption to a few servings per day to avoid excessive salt intake.