Is Miso Paste Keto?

Asian Sauces

KETO VERDICTLIMIT

Miso paste can fit keto only in small amounts: ~20g net carbs per 100g (about ~1–2g net per teaspoon). Use measured teaspoons to add deep umami without overshooting carbs.

Net carbs (100g)20g
Protein (100g)12g
Fat (100g)6g
Keto verdictLimit portions

NUTRITION FACTS

Per 100g (raw)

Net Carbs
20g

Total Carbs

26g

Fiber

Protein

12g

Fat

Calories

199

Source: USDA FoodData Central

WHY TO LIMIT IT ON KETO

Concentrated umami: a teaspoon goes a long way, keeping absolute carbs low
Easy to dilute into broths/sauces for flavor with minimal quantity
Pairs well with low-carb bases (cauliflower rice, shirataki noodles)
Label-savvy choices (no added sugar) help minimize carb impact
Works as a finishing ingredient—stir in off-heat to use less
Naturally complements high-fat ingredients (butter, sesame oil) for better keto ratios

HEALTH BENEFITS

Fermented soy may provide beneficial microbes (if unpasteurized and not boiled)
Good source of protein and essential minerals like manganese and copper
Naturally rich in glutamates for savory satisfaction, aiding dietary adherence
May offer B vitamins from fermentation
Sodium can support electrolytes on keto (use mindfully)
Pairs with seaweeds/stock to create mineral-rich, hydrating soups

PREPARATION SUGGESTIONS

SMALL SOUPS

Whisk 1–2 tsp into hot bone-broth or dashi; add tofu substitutes or low-carb veggies. Stir off-heat to preserve live cultures.

MISO BUTTER

Mash miso with butter and garlic; melt over salmon, steak, or portobello-mushroom.

GLAZE & MARINADE

Blend 1 tsp miso with sesame-oil, soy-sauce-low-sodium or tamari, ginger, and vinegar-apple-cider; brush on chicken-thighs or salmon.

DRESSING

Shake miso with olive-oil, lemon, and a touch of tahini for a creamy salad dressing.

STIR-FRY FINISH

Dilute 1 tsp in a little water and toss through shirataki-noodles or cauliflower-rice right before serving.

BACK TO ALL CONDIMENTS & SAUCES