Is Miso Healthy? Benefits, Types, and Easy Ways to Use It

Is miso healthy? This bowl of miso ramen highlights how white miso and red miso add both nutrition and bold umami flavor.

Is miso healthy? If your New Year’s resolution is to eat better without giving up comfort food, miso might be one of the easiest upgrades you can make. This traditional Japanese fermented paste is packed with flavor—and it’s also known for supporting gut health thanks to naturally occurring probiotics, antioxidants, and plant-based nutrients.

In this article, we’ll break down miso benefits, how miso is made, the difference between white miso vs red miso, and easy ways to use miso beyond soup—including miso ramen, cold noodle salads, and savory miso glazes for fish, meat, or vegetables.

What Is Miso? A Brief History

Miso has been a staple of Japanese cuisine for over 1,000 years. Originally introduced from China and adapted in Japan, miso quickly became an essential source of nutrition, especially for monks and samurai. Long before refrigeration, miso provided a way to preserve soybeans while enhancing both flavor and health.

Today, miso remains a daily ingredient in Japanese households—and for good reason.

How Miso Is Made

At its core, miso is a fermented paste made from:

• Soybeans

• Salt

• Koji (rice or barley inoculated with Aspergillus oryzae)

  
  

The fermentation process can last anywhere from a few months to several years. During this time, enzymes break down proteins and carbohydrates, creating miso’s signature umami depth while developing beneficial compounds.

This slow, natural fermentation is what gives miso both its complexity and its health benefits.

Is Miso Healthy? The Top Health Benefits of Miso

Miso is often called a “living food,” and for good reason:

• Rich in probiotics – Supports gut health and digestion

• High in antioxidants – Helps fight inflammation

• Plant-based protein – A great addition to balanced diets

• Mineral-dense – Contains zinc, copper, and manganese

• Lower-calorie flavor booster – A little goes a long way

  
  

Because miso is so flavorful, it allows you to create deeply satisfying dishes without relying on excess sugar or fat—perfect for New Year’s health resolutions.

Note: Miso does contain sodium, so it’s best enjoyed as part of a balanced diet—especially when you’re using it to season whole foods like vegetables, noodles, fish, or broth.

Types of Miso: White Miso vs Red Miso

Not all miso is the same. Two of the most common styles are white (shiro) miso and red (aka) miso.

White Miso (Shiro Miso)

• Shorter fermentation time

• Lighter color

• Slightly sweet and mild

• Great for dressings, light soups, and cold dishes

  
  

Red Miso (Aka Miso)

• Longer fermentation

• Darker color

• Stronger, earthier, more savory flavor

• Ideal for hearty broths, glazes, and bold dishes

  
  

At The Story of Ramen, our miso ramen tare actually uses a combination of both—typically half white miso and half red miso. White miso brings a smoother, slightly sweet base, while red miso adds earthiness and deeper fermented complexity. When blended together, the result is a more layered, restaurant-style flavor profile that tastes rich and balanced rather than overly salty or one-dimensional. Neither is “better”—they simply serve different purposes, much like light vs. dark soy sauce.

Delicious Ways to Use Miso Beyond Soup

One of miso’s greatest strengths is its versatility. Here are some of our favorite ways to use it at home:

• Cold noodle salad – Try our refreshing cold miso noodles recipe made with white miso, sesame oil, and rice vinegar

• Miso ramen – A rich miso-based tare creates depth without heaviness

• Classic miso soup – Simple, comforting, and nourishing

• Miso-glazed grilled salmon – Savory, slightly sweet, and packed with umami

• Miso-glazed flank steak – Bold flavor with minimal ingredients

• Miso-glazed baked cauliflower – A plant-based favorite that doesn’t feel like a compromise

  
  

Miso transforms everyday ingredients into something crave-worthy—no deep frying required.

Learn to Make Miso Tare for Restaurant-Quality Miso Ramen

Make your ramen mi-so healthy.

If you’ve ever wondered why restaurant miso ramen tastes so much deeper than what you make at home, the answer is tare—the concentrated seasoning base that creates a rich, balanced broth.

In The Story of Ramen’s Advanced Ramen Workshop, we go beyond the basics and teach you how to:

• Build a balanced, restaurant-quality miso tare

• Layer flavors without overpowering saltiness

• Understand how miso interacts with broth, oil, and noodles

• Customize miso ramen to your own taste preferences

  
  

It’s the difference between adding miso and crafting miso with intention.

FAQ — Is Miso Healthy?

Is miso healthy to eat every day?

Miso can be healthy as a daily ingredient because it’s fermented and nutrient-dense. The key is portion size—small amounts add big flavor, but it contains sodium, so balance it with a whole-food diet.

Does miso have probiotics?

Yes—many miso varieties contain live cultures from fermentation. For the most probiotic benefit, avoid boiling miso at high heat for long periods. Stir it in near the end of cooking.

Is miso high in sodium?

Miso does contain sodium because salt is essential for fermentation. But since it’s so flavorful, you often use less overall compared to salty sauces or broths.

What’s the difference between white miso and red miso?

White miso ferments for a shorter time and tastes mild and slightly sweet. Red miso ferments longer and has a deeper, earthier, more intense flavor—great for hearty soups and ramen.

Start the Year with Better Flavor (and Better Habits)

Healthy eating doesn’t have to mean bland food. With miso, you get tradition, nutrition, and incredible flavor—all in one ingredient.

If you’re ready to deepen your understanding of Japanese cooking and learn how to make miso ramen that’s both comforting and nourishing, our Advanced Ramen Workshop in San Francisco is the perfect next step.

👉 Join us and learn how to make a truly delicious miso tare from scratch. Book your class here: https://www.ramenpartysf.com/san-francisco