Is miso soup keto friendly? – Calories, Nutrition and Keto Recipes

Is miso soup Keto-Friendly?

Yes, miso soup can be considered keto-friendly. However, it largely depends on the quantity consumed and other ingredients added to the soup. The keto diet is characterized by low carbohydrate and high-fat intake. Miso soup is low in carbohydrates which makes it a suitable option for those following a ketogenic diet.

Nutritional Facts About Miso Soup

Miso soup is a traditional Japanese soup made primarily from miso paste, which is fermented soybean with salt and a fungus known as Koji. It also may include tofu, scallions, and seaweed among other ingredients. It is known for being rich in probiotics, which can help with digestion and overall gut health.

Calories, Carbs, Proteins, and Fats

Nutrition	Per 100 Grams	Per 1 Oz
Calories	36	10
Carbs	4.9 g	1.4g
Sugar	2.3g	0.65g
Protein	2.5g	0.7 g
Fat	1.3g	0.4g
Impact on Ketosis	Medium	Medium

What is the Average Weight?

The average weight of a serving of miso soup is often around 200 grams or 7 ounces, but it can largely vary depending on the ingredients added and personal preferences.

Additional Information About Miso Soup

Miso soup is also a good source of Vitamin K and Vitamin B6. plus it provides minerals such as zinc, copper, and manganese, as well as dietary fiber. The soup is low in Saturated Fat and very low in Cholesterol.

Other Foods To Match With

Miso soup can be served alongside various other Keto-friendly foods such as roasted vegetables, grilled meat or fish. It could also go well with a salad, containing avocados and nuts, for a complete Keto-friendly meal. The mild flavor of miso soup can balance out the rich tastes of other keto staples, making it a versatile addition to many dishes.

8 Famous Keto-Friendly Dishes To Try

1. Keto-Friendly Miso Soup

Miso soup can indeed be keto-friendly when prepared with the right ingredients. Essentially, miso soup is a combination of miso paste, which is fermented soybean paste, with dashi, a broth made from seaweed or fish. Soybeans are relatively low in carbs, which makes this soup a potential fit for a keto diet. However, always remember to moderate your portion size, as excessive consumption of anything can lead to exceeding your daily carb limit.

2. Keto Miso Chicken

Keto Miso Chicken is a delightful blend of chicken marinated in miso soup, baked to perfection. With the chicken being high in protein and fats, and miso soup low in carbs, this dish is highly suitable for the ketogenic diet.

3. Keto Miso Salmon

Keto Miso Salmon is another excellent instance of the use of miso soup in keto diet. The healthful fats of salmon pair perfectly with miso’s unique flavor to create a mouth-watering meal which is low in carbs and high in essential omega-3s.

4. Keto Miso Glazed Eggplant

Roasted eggplant with miso glaze serves as a fantastic side dish for those on the ketogenic diet. It combines the high-fiber, low-carb eggplant with a lightly sweet and salty miso glaze, creating a nutrient-dense, keto-friendly meal.

5. Keto Miso Pork Stir-fry

This dish combines the nutritional benefits of pork and various low-carb vegetables with a rich miso sauce. Stirring in miso soup for flavour keeps the carb count down, making this a keto-friendly dish full of protein, fiber and essential vitamins.

6. Keto Miso Soup with Tofu and Vegetables

It’s a simple yet warming soup where miso paste is whisked into a flavorful broth. Low-carb veggies and tofu add more nutrition and keeping this soup well within your keto dietary needs.

7. Keto Miso Beef Zucchini Noodles

This dish is an excellent alternative to traditional noodle soups. Zucchini noodles replace high-carb pasta, and the beef is marinated in a miso soup mixture before cooking, keeping the dish low-carb and suitable for keto dieters.

8. Keto Miso Shrimp Stir-fry

This dish brings together succulent shrimp and low-carb veggies in a light miso sauce. It’s low-carb, high in protein, and packed with flavor, making it ideal for those following a keto diet.

Is Miso Soup Keto-friendly?

Yes, miso soup can be considered keto-friendly. While the specific nutritional content of miso soup can vary based on what ingredients are used, a typical bowl of miso soup has approximately 35-50 calories and 4 g of carbs. This is within the range acceptable for a ketogenic diet, which emphasizes low carb intake. It’s important to note that while the soup is low in carbs, it’s also not very high in fat, which is a cornerstone of the ketogenic diet. So, while it can fit into a keto eating plan, it shouldn’t be relied on as a major source of dietary fat.

How Can You Make Miso Soup More Keto-friendly?

To make your miso soup more keto-friendly, you can reduce the amount of carb-rich ingredients such as tofu and add in more fat-rich ingredients. This can include ingredients like avocado, coconut milk, or cooking the soup with bone broth instead of water. You can even add a pat of butter or a splash of MCT oil in your soup before eating to boost the fat content.

What are the Macronutrients in Miso Soup?

The macronutrients in a typical bowl of miso soup are roughly 2 grams of fat, 4 grams of carbohydrates, and 2 grams of protein. Again, these values can vary significantly based on what ingredients are used in the soup. As is, the macronutrient profile is fairly balanced but not particularly high in fat, which is a focus of a ketogenic diet.

Does Miso Soup Have Any Hidden Carbs?

Traditional miso soup can have hidden carbs, especially if pre-made or ordered in a restaurant. Ingredients like sugar, mirin (a type of rice wine), and miso paste itself contain carbs that can add up. That’s why it’s always best to make your own miso soup at home, where you can control the ingredients and keep the carb count low.

Can I eat Miso Soup on a Daily Basis on a Keto Diet?

Yes, you can consume miso soup on a daily basis while following a ketogenic diet. Due to its low carb and calorie count, it’s a great choice for a light meal or snack. However, remember that you should also incorporate high-fat foods in your diet for ketogenic diet to be effective. Eating miso soup daily along with other high fat, low carb foods, such as meats, eggs, and leafy greens should be perfectly fine in the context of a balanced keto diet.

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