Calories in Miso Paste

Miso paste is one of Japan’s most treasured seasonings because it can infuse any savory dish with the rich, meaty flavor of umami, that fifth taste savory taste your mouth craves. Despite its robust flavor, the calories in miso paste are surprisingly modest. A tablespoon of miso typically contains 30 to 40 calories, depending on the variety.

Miso’s bold flavor is concentrated, so even a spoonful can transform a dish from bland to mouthwatering. It’s a clever way to add depth without turning to more caloric ingredients like butter or mayonnaise. A small amount stirred into pasta sauces, dressings, or marinades can make fresh ingredients feel more satisfying without making them heavy. Because miso is rich in amino acids, particularly glutamate, it imparts the crave-worthy taste of umami—that savory, satisfying flavor you get from aged cheese or a hearty beef stew.

Take miso soup, for example—a standard bowl typically contains just ¾ to 1 tablespoon of miso paste, whisked into a light dashi stock and paired with tofu, wakame, and scallions. A typical bowl of miso soup will only have about 35 to 50 calories, depending on the other ingredients you add. So, if you’re wondering: is miso fattening?—the answer is no. Used in moderation, miso contributes flavor, without blowing through your calorie allowance.