Quick Answer
Miso soup can be keto-friendly in moderation. Traditional miso soup is very low in carbohydrates, with around 5-10 grams per serving. This fits within daily carb limits on a standard keto diet of 20-50 grams of net carbs per day. However, variations with high-carb additions like soba noodles, corn, or sweet mirin seasoning can increase carbs to non-keto friendly levels. Sticking to traditional dashi broth with miso paste, tofu, seaweed, and minimal veggies keeps miso soup keto-compliant.
What is Miso Soup?
Miso soup is a traditional Japanese soup made with a broth called dashi, softened miso paste, and ingredients like seaweed, tofu, and vegetables. Dashi is made by soaking kombu (dried kelp) and then simmering with katsuobushi (dried bonito flakes). This umami-rich seafood broth provides the base flavor of miso soup.
Miso paste, made from fermented soybeans, is whisked into hot dashi until fully dissolved to provide a savory, salty component. Traditional Japanese miso soup also includes sliced green onions, soft tofu cubes, and wakame seaweed. Other vegetables like mushrooms, daikon, cabbage, or carrots are often added.
This simple preparation is the standard miso soup found in Japanese restaurants and households. However, non-traditional ingredients are sometimes added to change up the flavor or make it more of a meal.
Traditional Miso Soup Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 55 |
| Fat | 2g |
| Carbs | 6g |
| Protein | 3g |
A one cup serving of traditional miso soup contains about 55 calories and 6 grams of carbohydrates. This carb count fits easily within a keto diet range. The small amount of protein comes from the miso paste and tofu or seaweed. Fat content is minimal at just 2 grams.
Is Miso Soup Keto?
Traditional ingredients like dashi broth, miso paste, tofu, green onions, and wakame seaweed make miso soup keto-friendly. These basics are very low carb, with around 5-10 grams of net carbs per serving.
This allows miso soup to be included on a keto diet as long as serving sizes are watched. Variations with higher carb vegetables, noodles, grains, or sweetened broth can increase the carb count into non-keto territory.
Here is a detailed look at how the main ingredients in miso soup fit into a keto diet:
Dashi Broth
The umami dashi broth is made purely from kombu seaweed and bonito flakes, giving it zero net carbs. Dashi can be consumed liberally on a keto diet. It provides sodium and some minerals from the seaweed without affecting ketosis.
Miso Paste
Miso is made from fermented soybeans, salt, and usually rice or barley. A 1 tablespoon serving of miso paste contains about 2-3 grams of carbs. The fermentation process converts some carbohydrates to probiotics, lowering the net carb count. Such a small amount splits between multiple servings of soup.
Tofu
Tofu is a soy product made similarly to cheese, by curdling soy milk and pressing the curds into blocks. A 1/2 cup serving of firm tofu contains around 3 grams of carbs. Tofu is a filling addition to miso soup on a keto diet.
Wakame Seaweed
This edible green seaweed provides minerals and texture with less than 1 gram of carbs per serving. Wakame is low-carb and nutrient-dense, making it an ideal keto-friendly ingredient.
Green Onions
Onions are low in carbs, with just around 5 grams of net carbs per cup. An ounce of sliced green onions contains about 1 gram of carbs. This small amount adds fresh flavor without worrying about ketosis.
Vegetables
Small amounts of mushrooms, daikon, cabbage, carrots, and other low-carb veggies can be added to miso soup while keeping it keto-friendly. But larger servings or starchy veg like corn or potatoes can raise carbs substantially.
Is Miso Soup Keto With Noodles or Grains?
Some adaptations of miso soup include ingredients like soba noodles, udon noodles, rice, barley, or corn. Unfortunately, these higher-carb ingredients can’t be included on a keto diet.
Here’s a look at how these carb counts add up:
– 1 cup cooked soba noodles = 80g net carbs
– 1 cup cooked udon noodles = 60g net carbs
– 1/2 cup cooked rice = 20g net carbs
– 1/2 cup cooked pearl barley = 20g net carbs
– 1/2 cup corn kernels = 15g net carbs
Just a single serving of any of these starchy ingredients well exceeds the daily 20-50 gram carb limit on keto. Miso soup with noodles, grains, rice, or corn is too high in carbs to be keto-friendly. Sticking to the traditional dashi and miso base is best.
Miso Soup Keto Modifications
To make miso soup work on a keto diet, focus on keeping the net carb count low. Here are some suggested modifications:
– Use reduced-carb dashi made with just kombu, skipping the higher-carb bonito flakes
– Choose miso paste with less than 3g net carbs per serving
– Use firm tofu, which is lower carb than soft or silken
– Keep vegetables low-carb like mushrooms, bamboo shoots, bok choy, spinach, or kale
– Avoid noodles, grains, starchy vegetables, and corn
– Go easy on sweet mirin rice wine, which contains added sugar
– Boost fat with a spoonful of avocado or sesame oil
Making these keto-friendly swaps creates a delicious miso soup that fits into your daily macros.
How Much Miso Soup Per Day on Keto?
Miso soup can be enjoyed daily on a keto diet. Aim to limit total net carbs from miso soup to 10 grams or less per day. This generally allows for 1 to 2 servings within keto macros.
A single serving of miso soup is around 1 cup. Since most recipes make 4 to 6 servings, drink miso broth in moderation. Leftovers can be portioned out for easy keto meals throughout the week.
Here are some guidelines for fitting miso soup into keto macros:
– Limit to 1 cup per day if making a higher-carb version
– 2 cups per day can work for traditional recipes with 5g net carbs per cup
– Max out at 3 cups if using very low carb ingredients like shirataki noodles
– Avoid going over 10g net carbs from miso soup to stay in ketosis
– Balance miso soup carbs by reducing other keto foods the same day
Listen to your body and monitor your ketone levels when introducing miso soup. Reduce portion sizes if it seems to be slowing progress.
Miso Soup Ketosis Test
Use urine ketone test strips to see if miso soup impacts your state of ketosis. Check your ketone levels:
1. In the morning after fasting overnight to get a baseline.
2. Again 30 to 60 minutes after eating miso soup.
If ketones drop substantially after the miso meal, it likely contains too many carbs for your body. Try a smaller portion or lower-carb recipe next time.
Staying in the moderate or large ketosis range shows the miso soup is not interfering with fat burning. Testing ketones makes it easy to customize allowable serving sizes.
Best Keto Miso Soup Recipe
This easy keto miso soup keeps carb count low but satisfies cravings for the classic flavor.
Ingredients:
- 4 cups dashi broth
- 3 tbsp miso paste
- 1/4 cup chopped green onions
- 1/2 cup chopped shiitake mushrooms
- 1/2 cup extra firm tofu, diced
- 1 oz wakame seaweed
- 1 tsp sesame oil
Instructions:
- Simmer dashi broth in a pot.
- Remove 1/2 cup hot broth. Whisk miso paste into the broth until fully dissolved.
- Return thinned miso mixture to pot and stir together.
- Add remaining ingredients and simmer for 5 more minutes.
- Ladle into bowls and garnish with extra green onion if desired.
This provides around 5g net carbs per serving. Feel free to double the batch and drink miso daily for keto support. The savory umami flavor curbs cravings in a nourishing way.
Miso Soup Keto Meal Ideas
Enjoy miso soup as a starter to fill up before a keto meal or incorporate it into main dishes for a Japanese flair. Here are some meal ideas:
Breakfast:
Miso soup with soft boiled egg
Lunch:
Miso tuna salad over greens
Dinner:
Miso salmon with zucchini noodles
Side Dishes:
Miso cauliflower rice
Miso seasoned roasted brussels sprouts
Snacks:
Miso avocado smoothie
Miso broth with seaweed
Get creative cooking with miso paste too. Use it to marinate meats, mix into mayo for a dip, or blend into dressings.
The Bottom Line
Traditional miso soup made from dashi broth and miso paste can be included on a keto diet. Benefits include probiotics from fermented miso as well as minerals and antioxidants from seaweed. Keep the ingredients list simple and serving sizes moderate at just 1 to 2 cups per day. Test urine ketones to find your carb tolerance. Pair miso soup with other keto friendly foods for flavorful low-carb meals.
