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How Many Calories in Miso?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 56 kcal | 3.6g |
| 100g | 198 kcal | 12.8g |
| 1 tbsp | 34 kcal | 2.2g |
A miso contains 198 calories per 100g. A typical 1 tbsp (17g) provides about 34 calories. Miso is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Miso Nutrition Facts
| Nutrient | Per 100g | Per serving (17g) |
|---|---|---|
| Calories | 198 kcal | 34 kcal |
| Protein | 12.8g | 2.2g |
| Carbohydrates | 25.4g | 4.3g |
| of which Sugars | 6.2g | 1.1g |
| Fat | 6.0g | 1.0g |
| of which Saturates | 1.0g | 0.2g |
| Fibre | 5.4g | 0.9g |
| Sodium | 3728.0mg | 634mg |
| Potassium | 210.0mg | 36mg |
| Calcium | 57.0mg | 10mg |
| Iron | 2.5mg | 0.4mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 4.0µg | 1µg |
| Selenium | 7.0µg | 1µg |
| Riboflavin (B2) | 0.2mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (26% DV) — an excellent source
- A good source of fibre (19% DV)
- Low in saturated fat (5% DV)
- A good source of iron (14% DV)
- A good source of selenium (13% DV)
- A good source of riboflavin (B2) (15% DV)
- High in sodium (162% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 10% DV
- Protein: 26% DV
- Carbohydrates: 9% DV
- Fibre: 19% DV
- Fat: 8% DV
- Saturated fat: 5% DV
- Sodium: 162% DV
- Potassium: 4% DV
- Calcium: 4% DV
- Iron: 14% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 13% DV
- Riboflavin (B2): 15% DV
Useful for tracking miso
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Have a cat or dog? Check whether miso is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out miso for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does miso fit your diet?
Fibre intake
Miso provides 5.4g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in miso per 100g?
Miso contains 198 calories per 100g, based on USDA reference data.
Is miso high in calories?
A 1 tbsp of miso (17g) has around 34 calories — roughly 2% of a 2,000-calorie daily intake.
Is miso good for weight loss?
Miso is fairly calorie-dense at 198 calories per 100g, so portion size matters when losing weight. A 1 tbsp provides about 34 calories.
How much protein is in miso?
Miso contains 12.8g of protein per 100g.
Is miso a good source of fibre?
Yes — miso provides 5.4g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does miso compare to potatoes, baked, skin, without salt?
Miso has 198 calories per 100g, close to potatoes, baked, skin, without salt at 198 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of miso for 20g of protein?
With 12.8g of protein per 100g, you'd need roughly 156g of miso to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to miso by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Miso (this page) | 198 kcal | 12.8g | 25.4g | 6.0g |
| Potatoes, Baked, Skin, without Salt | 198 kcal | 4.3g | 46.1g | 0.1g |
| Potatoes, Baked, Skin Only, with Salt | 198 kcal | 4.3g | 46.1g | 0.1g |
| Potatoes, French Fried, Shoestring, Salt Added in Processing | 199 kcal | 2.9g | 31.7g | 6.8g |
| Morningstar Farms Chik Patties, Frozen, Unprepared | 197 kcal | 11.8g | 22.9g | 7.0g |
| Morningstar Farms Chik Patties Original, Frozen, Unprepared | 197 kcal | 11.2g | 20.5g | 9.1g |
| Morningstar Farms Garden Veggie Nuggets, Frozen, Unprepared | 197 kcal | 9.6g | 16.9g | 12.2g |
More kit for miso tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.