Miso illustration

Miso

Fermented

The Verdict

Miso provides 199 kcal per 100g as a moderate-to-high calorie, high-fibre food. Its macronutrient profile shows 11.7g protein, 6.0g fat, and 26.5g carbohydrates.

The Lab Report

Per 100g, Miso delivers 11.7g protein, 6.0g fat (1.0g saturated), and 26.5g carbohydrates with 5.4g dietary fibre. Of the carbohydrates, 6.2g are sugars. Sodium is high at 3728mg per 100g, which may contribute to water retention and elevated blood pressure. Notable micronutrients include Iron (2.5mg).

The Safety Protocol

High sodium content (3728mg/100g) requires attention for individuals managing hypertension or fluid retention. Tracking Tip: Per 100g paste. Typical serving = 1 tbsp (18g) = 36 kcal.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux RED

Acid Reflux Protocol

Miso is fermented and high in sodium (3,700mg per 100g). The fermentation acids and high salt content can irritate the stomach lining and stimulate acid production.

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Low Sugar GREEN

Low Sugar Protocol

Miso contains 6.2g sugar per 100g, but typical servings (1 tablespoon) contain under 1g. The fermentation process reduces sugar content.

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Lose Weight AMBER

Lose Weight Protocol

Miso provides 199 kcal/100g, but typical serving size (1 tablespoon, ~18g) is only 36 kcal. The sodium content is the bigger concern — use sparingly.

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Balance AMBER

Balance Protocol

Miso provides probiotics and some protein from soy fermentation, but its very high sodium content requires moderation.

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Quick Reference

Deception Level MEDIUM
Satiety ROI MEDIUM
Binge Risk 1/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories 199.0 kcal
Protein 11.7 g
Fat 6.0 g
Saturated Fat 1.0 g
Carbohydrates 26.5 g
Fibre 5.4 g
Sugar 6.2 g
Sodium 3,728.0 mg
Potassium 210.0 mg
Calcium 57.0 mg
Iron 2.5 mg
Vitamin C 0.0 mg
Vitamin D 0.0 µg

Forensic Analysis

Calorie Density MEDIUM

Moderate calorie density at 199 kcal/100g. Standard portions are manageable within most dietary frameworks.

Satiety ROI HIGH

Excellent fullness per calorie thanks to 11.7g protein and 5.4g fibre.

Tracking Difficulty MEDIUM

Moderate tracking difficulty. Visual portion estimation may deviate by 15-25%.

Frequently Asked Questions

How many calories and carbs are in Miso?

Miso contains 199 kcal and 26.5g of carbohydrates per 100g.

DietVox Insight: DietVox rates Miso with a 'MEDIUM' Deception Level, meaning visual estimation is reasonably reliable for this food.

Is Miso good for weight loss?

Yes, at 199 kcal/100g, Miso is a low-calorie option that supports weight loss when part of a balanced diet.

DietVox Insight: DietVox rates the Satiety ROI as MEDIUM, so pairing with protein or fibre sources enhances fullness.

Is Miso bad for acid reflux?

Yes, Miso is classified as a reflux trigger. It may relax the lower oesophageal sphincter or irritate the stomach lining.

DietVox Insight: DietVox Intelligence identifies this as a trigger food for the Acid Reflux protocol. Consider alternatives with a GREEN rating.

Is Miso a good source of protein?

Yes, Miso provides 11.7g of protein per 100g, making it a good protein source.

DietVox Insight: DietVox rates the Satiety ROI as MEDIUM. High-protein foods typically support appetite control and muscle maintenance.

Citations & Sources

  1. Nutritional composition data for Miso, per 100g serving. USDA FoodData Central

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