Miso vs Soy Sauce: Calories and Nutrition Compared (2026)

Miso has higher protein at 12.8 g compared to soy sauce's 10.5 g. Miso is also higher in calories, containing 198 calories versus soy sauce's 60 calories.

Miso and soy sauce are popular condiments in Asian cuisine, each offering distinct flavors and nutritional profiles. This comparison highlights their differences in calories, protein, and other nutrients.

What Is the Difference Between Miso and Soy Sauce?

Miso is a fermented soybean paste used in Japanese cooking, known for its rich umami flavor. It is often used in soups, marinades, and dressings. Soy sauce is a liquid condiment made from fermented soybeans and wheat, commonly used to enhance the flavor of various dishes. It is a staple in many Asian cuisines.

Miso vs Soy Sauce: Nutrition Side by Side

Below is a side-by-side comparison of miso and soy sauce, showcasing their nutritional values.

Nutrient (per 100 g)	Miso	Soy sauce
Calories	198 kcal	60 kcal
Protein	12.8 g	10.5 g
Carbs	25.4 g	5.6 g
Sugar	6.2 g	1.7 g
Fat	6.0 g	0.1 g
Fiber	5.4 g	0.8 g
Sodium	3728 mg	5586 mg

Which Is Better, Miso or Soy Sauce?

For weight loss: Soy sauce is lower in calories at 60 calories compared to miso's 198 calories, making it a better option for weight loss.

For muscle and protein: Miso provides more protein at 12.8 g per 100 g, while soy sauce offers 10.5 g.

For low-carb or low-sugar: Miso has higher carbohydrates at 25.4 g and sugar at 6.2 g compared to soy sauce's 5.6 g carbs and 1.7 g sugar.

How to Track Miso and Soy sauce Accurately

Portion sizes and macros can be easily misjudged, affecting overall intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Miso has more protein at 12.8 g per 100 g compared to soy sauce's 10.5 g.

Which has fewer calories?

Soy sauce has fewer calories at 60 per 100 g, while miso has 198 calories.

What is the carbohydrate content of miso?

Miso contains 25.4 g of carbohydrates per 100 g.

What is the sugar content in soy sauce?

Soy sauce contains 1.7 g of sugar per 100 g.

How much sodium is in miso?

Miso contains 3728 mg of sodium per 100 g.

What is the fat content of soy sauce?

Soy sauce has a fat content of 0.1 g per 100 g.

Key Takeaways

• Miso has 198 calories per 100 g.
• Soy sauce has 60 calories per 100 g.
• Miso contains 12.8 g of protein per 100 g.
• Soy sauce contains 10.5 g of protein per 100 g.
• Miso has 25.4 g of carbohydrates per 100 g.
• Soy sauce contains 5.6 g of carbohydrates per 100 g.