Miso Soup Calories: 59 kcal per Cup, Sodium and Nutrition Facts

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One 245 g cup of miso soup has about 59 calories, 5.4g protein, 5.6g carbs and 2.1g fat. The number to watch is sodium: a cup carries roughly 1,144 mg, about half of the 2,300 mg daily limit. It is a light, low-carb starter, and the salt is its main downside.

Quick Nutrition Facts

Per 1 cup (245 g) miso soup

Nutrient	Amount
Calories	59 kcal
Protein	5.4g
Carbohydrates	5.6g
Fiber	1.5g
Sugars	1.9g
Fat	2.1g
Sodium	1,144 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Miso soup is dashi stock with a spoonful of fermented soybean paste, usually with tofu and seaweed. A cup has about 59 kcal and 5g protein, so it fills a bowl cheaply. The calories are never the issue; the sodium is. At roughly 1,144 mg per cup it uses up half of the 2,300 mg daily limit set by the FDA, and the AHA's ideal target is 1,500 mg. Have one cup with a meal rather than several a day, and make it at home with a measured teaspoon or two of paste per cup if you need to control salt. Loading it with tofu, mushrooms and greens adds protein and fiber without much salt. Studies on blood pressure benefits are mostly in rats, so do not count on it as a health food for hypertension.

Myth Busters

MYTH #1: Miso soup is a high-calorie food because miso paste is calorie dense.

TRUTH: A cup of miso soup has only about 59 kcal. The paste is dense, but a cup of soup contains just a spoonful of it diluted in stock. USDA FoodData Central: Soup, miso or tofu (FNDDS, FDC 2707455); FatSecret: Miso soup (generic), 84 kcal per 240 g cup

MYTH #2: Miso soup is a low-sodium food because it is mostly broth.

TRUTH: A typical cup has about 1,144 mg of sodium, roughly half the 2,300 mg daily limit. Salt in the miso and dashi adds up fast, especially with instant sachets or restaurant bowls. USDA FoodData Central: Soup, miso or tofu (FNDDS, FDC 2707455); FDA: Sodium in your diet

MYTH #3: Miso soup lowers blood pressure despite the salt.

TRUTH: This comes from rat studies, where miso soup blunted the salt-induced rise. In humans, a 2020 review found miso soup frequency was not linked to blood pressure or hypertension, and said trials are still needed. Ito K. Review of the health benefits of habitual consumption of miso soup: effects on sympathetic nerve activity, blood pressure, and heart rate; Healthline: Why miso is healthy

MYTH #4: Boiling miso soup keeps all its probiotics.

TRUTH: Heat above roughly 115 F (46 C) can kill live cultures in unpasteurized miso, so the probiotic content depends on whether the miso was pasteurized and how hot the soup gets. Adding paste off the heat preserves more. Healthline: Why miso is healthy

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		Only about 59 kcal per cup with 5g protein, so it is a filling, low-calorie starter. The sodium can cause water retention but does not add fat. USDA FoodData Central: Soup, miso or tofu (FNDDS, FDC 2707455)
Muscle Gain		About 5g protein per cup is too little to count as a protein source. Add tofu, egg or fish to make it useful. USDA FoodData Central: Soup, miso or tofu (FNDDS, FDC 2707455)
Diabetes Management		About 5.6g of carbs per cup, so the glucose impact is small. The sodium still matters for blood pressure, which is a common concern with diabetes. USDA FoodData Central: Soup, miso or tofu (FNDDS, FDC 2707455); American Heart Association: How much sodium should I eat per day?
Heart Health		About 1,144 mg sodium per cup is half of the daily 2,300 mg limit, and the AHA ideal is 1,500 mg. Human evidence for a blood-pressure benefit is unconfirmed. USDA FoodData Central: Soup, miso or tofu (FNDDS, FDC 2707455); American Heart Association: How much sodium should I eat per day?; Ito K. Review of the health benefits of habitual consumption of miso soup: effects on sympathetic nerve activity, blood pressure, and heart rate
PCOS Management		Low carb and low calorie, with fermented soy and optional seaweed and tofu. Sodium is the only catch. USDA FoodData Central: Soup, miso or tofu (FNDDS, FDC 2707455); Healthline: Why miso is healthy

PERSONALIZED NUTRITION

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Blood Sugar Response to Miso Soup

A cup of miso soup has about 5.6g of carbs and 1.5g of fiber, so the glucose rise is small and short. Blood sugar creeps up over the first 30 to 45 minutes and returns to baseline within about two hours. What you eat with it, such as rice or noodles, drives the response far more than the soup. USDA FoodData Central: Soup, miso or tofu (FNDDS, FDC 2707455)

Estimated Blood Sugar Response (1 cup miso soup)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Drink it before or with the meal, since the protein and warm liquid slow the pace of eating.
Add tofu, egg or mushrooms for protein and fiber.
Count the rice, noodles or dumplings that come with it, not the soup, when you track carbs.
Take a 10 to 15 minute walk after a larger meal.

Cultural Significance

Miso soup (misoshiru) is a daily staple of Japanese meals, served at breakfast, lunch and dinner next to rice. Fermented soybean paste came to Japan from China over a thousand years ago and became a household food through the Kamakura period (1185 to 1333), when monks and warriors ate rice with soup and pickles. Regional styles vary: white miso in Kyoto is sweet and mild, red miso in Nagoya is deeper and saltier. The soup is also served in sushi restaurants worldwide, usually with tofu, wakame and scallions.

Compare & Substitute

Miso Soup vs Similar Foods

Nutrient	Chicken broth, ready-to-serve (100 g, approximate)	Canned chicken noodle soup, prepared with water (100 g, approximate)	Canned tomato soup, prepared with water (100 g, approximate)	Miso soup, USDA survey entry (100 g)
Calories	5 kcal	31 kcal	36 kcal	24 kcal
Protein	0.6g	1.7g	0.8g	2.2g
Carbohydrates	0.4g	3.9g	7g	2.3g
Fat	0.2g	0.9g	0.5g	0.9g

Frequently Asked Questions

How many calories are in miso soup?

About 59 calories in a 245 g cup, or 24 calories per 100 g. A home bowl made with less paste can be lower, and one with tofu and noodles will be higher.

Is miso soup good for weight loss?

It fits well as a low-calorie starter at about 59 kcal per cup with 5g protein. The sodium is high, so stick to one cup.

How much sodium is in miso soup?

About 1,144 mg per cup, roughly half of the 2,300 mg daily limit. Instant packets and restaurant bowls can be higher.

Is miso soup good for diabetes?

The carbs are low at about 5.6g per cup, so it barely moves blood sugar. People with diabetes who also have high blood pressure should watch the sodium.