Is Miso Soup Keto? Carbs and Calories in Miso Soup


miso soup keto

Miso soup is a traditional Japanese soup consisting of a fish stock called “dashi” and miso paste. Many other ingredients are also added depending on the region and season, like seaweed, tofu, green onions, eggs and the list goes on.

Miso is a thick paste made from fermented soybeans and a few other ingredients.  This condiment can be purchased in many varieties at most Asian supermarkets.  As a probiotic, miso is linked to a variety of health benefits.  In fact, the fermentation process of the soybeans in miso may be especially beneficial for aiding digestion and strengthening the immune system.  

Fans of miso soup may be wondering where it fits into a low carb diet. Keep reading to find out about the calorie and carb content of this delicious soup and what it can do for your health.  In this article, you’ll also find a delicious and easy recipe for Keto Miso Soup that you’re sure to love.

Is Miso Soup Keto Friendly?

Miso soup is fairly low in carbs containing only 7 grams per bowl. This soup is made from a stock called dashi, miso paste and often contains other ingredients like nori, seaweed and tofu.

A small bowl of this soup makes a great low carb starter.  Enjoy miso soup along with fresh low carb sushi (any type of sashimi) and a side of protein-packed edamame for a balanced Keto-friendly lunch.

How Many Carbs are in Miso Soup?

A one-ounce serving (28 grams) of miso soup contains 7 grams of carbs.  Those who are on a low carb diet can enjoy a bowl alongside low carb sushi (sashimi) and a side salad, for a complete, balanced meal.

How Many Calories are in Miso Soup?               

A one-ounce serving (28 grams) of miso soup contains only 56 calories. Miso soup is perfect for a calorie-reduction diet as it is low in calories and provides a good amount of nutrients to keep you energized throughout the day.

Nutrition Facts

Serving size: 1 ounce (28 grams) of Miso Soup

Calories: 56
Carbs:   7 grams
Fat:   2 grams
Protein:   3 grams
Sodium:   43% of the Recommended Daily Intake (RDI)
Manganese:   12% of the RDI
Vitamin K:   10% of the RDI
Copper:   6% of the RDI
Zinc: 5% of the RDI

Health Benefits

miso soup carbs

Rich in Vitamins and Minerals

The miso in miso soup is an excellent source of protein and rich in a variety of nutrients and beneficial plant compounds.  It is an excellent source of manganese, vitamin K, copper, choline and zinc.  It also contains B vitamins, calcium, iron, magnesium, selenium and phosphorus.  Furthermore, the fermentation process of the soybeans in miso helps the body to absorb the nutrients from the miso soup and the foods you pair with the soup.

Aids in Digestion

The soybean fermentation process used to make miso improves digestion and helps your body to absorb nutrients from foods.  Miso also contains probiotics that can improve gut health.  The main probiotic strain in miso is called A. oryzae. Research shows that this probiotic may help reduce symptoms associated with digestive disorders, including inflammatory bowel disease (IBD).

Anti-Cancer Properties

Regular consumption of miso and miso soup may reduce the risk of certain types of cancer.  Experts believe this may be due to beneficial compounds found in soy, which potentially counter the cancer-promoting effects of salt.  Animal studies also report that eating miso may reduce the risk of lung, colon, stomach and breast cancers.

Promotes Brain Health

Probiotic foods like miso help promote brain health by improving memory and reducing symptoms of anxiety, stress, and depression.

May Reduce Cholesterol Levels

Various animal studies indicate that miso may help reduce levels of unhealthy LDL cholesterol in the blood.

May Reduce Blood Pressure

Miso has been reported to reduce blood pressure in animals. However, results in humans are currently inconclusive.

Side Effects

Miso Soup is considered safe for most people. However, it is exceptionally high in sodium, containing almost half of your daily needs of this mineral in just one bowl. For this reason, it may not be a good choice for individuals on a low-salt diet or those with medical conditions, such as high blood pressure or hypertension.

Miso is quite high in vitamin K1, which acts as a blood thinner in the body, therefore individuals taking blood thinners should avoid consuming miso soup. 

Additionally, the soybeans in miso are a goitrogen that can negatively impact thyroid disorders.  Individuals suffering from thyroid disorders, such as Hypothyroidism, Hyperthyroidism, or Graves’ disease, should limit their intake of miso and miso soup.

Keto Miso Soup Recipe

Ingredients:

  • 2 Cups Dashi (Japanese fish stock)
  • 1 Cup water
  • 2 tablespoons Miso (South River is a good brand.)
  • 2 Eggs
  • 1 Stalk Green Onions
  • 4 ounces of Silken Tofu, Cooked, Firm
  • 1/2 teaspoon Fish Sauce
  • 1 teaspoon White Soybean Paste
  • 1/8 ounce (4 grams) Roasted Seaweed, chopped

Instructions:

  1. Chop green onions and set aside.
  2. In a mixing bowl, beat eggs and set aside.
  3. Bring Dashi to slow boil (barely reaching boiling point), then reduce Dashi heat to low.  Add 2 beaten eggs into stovetop pot.  Mix continuously until eggs are cooked. 
  4. Add in tofu and seaweed.  Stir in fish sauce and soybean paste.
  5. Inside a strainer, add Miso and mix with water to dissolve.  Continue cooking at a slow boil on low heat for a few minutes to allow the flavors to mingle.  Avoid bringing the soup to a rolling boil to preserve the umami flavor.   
  6. Add in green onions last (to avoid them wilting) and serve immediately. 

Related Questions:
Is Miso Soup Good for Weight Loss?

miso soup calories

Miso soup can help you lose weight because it only contains about 50 calories per bowl and contains a number of vitamins and minerals to keep you energized.  Enjoy miso soup alongside a fresh salad, sushi and a side of protein-packed edamame for a complete balanced meal.

However, its high sodium content can cause bloating and water retention. If you’re planning on having miso soup, be sure to limit your sodium intake for the rest of the day.

Is Miso Soup Good for Colds and Flu?

This flu season, try a piping hot bowl of miso soup, it could help you fight off the common cold and even the flu. 

Miso supplies the body with B vitamins, as well as vitamin E, two nutrients that boost the body’s immune response to viruses and bacteria, including those that cause the flu.  Miso soup is also rich in antioxidants that contribute to better immunity.

What Does Miso Taste Like?

If you’re never had miso, you might be wondering what it tastes like.  The flavor of miso is quite strong and salty.  It can be described as slightly tangy and savory.  The texture is typically smooth but some varieties can be a bit chunky.  It is not meant to be eaten on its own, its complex flavor is added to flavor a variety of dishes. A small amount goes a long way, so only use a little miso to flavor your soup.

Is Miso Soup a Probiotic?

Miso is a fermented food, which means it contains live, active cultures of bacteria, like the type found in yogurt.

However, adding miso to boiling water kills the probiotics, destroying its health benefits.  So if you’re making miso soup, avoid bringing it to a rolling boil.  Let your miso soup barely bubble over low heat, just below the boiling point.

Is Miso Soup Safe for Diabetics?

Research shows that fermented soy products such as miso may help delay the progression of type 2 diabetes. However, more human studies are needed to confirm these findings.

In another study, miso consumed with cooked rice was found to decrease the Glycemic Index (GI) of the rice to some degree.

Is Miso Soup Vegan?

While miso soup mostly contains vegan ingredients, like nori (seaweed) and tofu (bean curd), the dashi stock used in miso soup is often flavored with fish and seafood. 

Dashi soup stocks for miso soup are commonly made with ingredients like dried baby sardines or thin shavings of dried, smoked skipjack tuna.  However, some versions of the stock can be made from dried shiitake mushroom and dried kelp, which are vegan. 

If you’re unsure of the ingredients at a restaurant, ask the chef or make your own miso soup using fresh vegan ingredients, including mushroom dashi stock.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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