Skip to content

Are miso soup keto?

sliced fruits on white ceramic plate

Miso soup is a traditional Japanese dish that has gained popularity worldwide for its unique flavor and health benefits. It is made by fermenting soybeans with salt and a specific fungus called koji. While miso soup is a staple in Japanese cuisine, it has become a topic of discussion among those following the ketogenic diet. The ketogenic diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. In this article, we will explore whether miso soup is keto-friendly and how it can fit into a ketogenic diet.

Understanding the Ketogenic Diet

The ketogenic diet is based on the principle of drastically reducing carbohydrate intake and increasing fat consumption. By doing so, the body enters a metabolic state called ketosis, where it starts using fat as its primary source of energy. This shift in metabolism has been shown to have various health benefits, including weight loss, improved mental clarity, and increased energy levels.

The Nutritional Profile of Miso Soup

Miso soup is primarily made from fermented soybeans, which are naturally low in carbohydrates. However, the exact nutritional content of miso soup can vary depending on the recipe and the specific ingredients used. Generally, a serving of miso soup (one cup) contains:

  • Calories: 40-60
  • Protein: 2-4 grams
  • Fat: 1-2 grams
  • Carbohydrates: 4-6 grams
  • Fiber: 1-2 grams

While miso soup does contain some carbohydrates, the amount is relatively low compared to other foods. The carbohydrates in miso soup primarily come from the soybeans used in its preparation. However, it’s important to note that miso soup is typically consumed in small portions, so the overall carbohydrate content remains relatively low.

Miso Soup and Ketosis

For individuals following a strict ketogenic diet, it is essential to limit carbohydrate intake to a certain threshold to maintain ketosis. The exact threshold can vary depending on the individual, but it is generally recommended to consume fewer than 50 grams of carbohydrates per day.

Considering the nutritional profile of miso soup, it can be included in a ketogenic diet in moderation. The carbohydrate content of miso soup is relatively low, and a small serving is unlikely to significantly impact ketosis. However, it’s important to consider the overall carbohydrate intake from other sources throughout the day to ensure it remains within the desired range.

Benefits of Including Miso Soup in a Ketogenic Diet

While miso soup may contain a small amount of carbohydrates, it also offers several health benefits that make it a valuable addition to a ketogenic diet:

  • Rich in nutrients: Miso soup is a good source of essential nutrients, including vitamins, minerals, and antioxidants. It provides vitamins B, E, and K, as well as minerals like copper, manganese, and zinc.
  • Gut health: The fermentation process used to make miso soup promotes the growth of beneficial bacteria in the gut. These bacteria play a crucial role in digestion, immune function, and overall gut health.
  • Reduced inflammation: Miso soup contains compounds called isoflavones, which have been shown to have anti-inflammatory properties. Including miso soup in a ketogenic diet may help reduce inflammation in the body.
  • Improved digestion: Miso soup contains enzymes that aid in digestion, making it easier for the body to break down and absorb nutrients from other foods consumed.


Miso soup can be a valuable addition to a ketogenic diet, as it provides essential nutrients, promotes gut health, reduces inflammation, and aids digestion. While it does contain a small amount of carbohydrates, the overall carbohydrate content in miso soup is relatively low, making it a suitable choice for those following a ketogenic diet. As with any food, moderation is key, and it’s important to consider the overall carbohydrate intake from other sources to maintain ketosis.