Miso 101: Types, Benefits, Recipes & More! (2024)

Miso 101: Types, Benefits, Recipes & More! (1)

Miso is a magical ingredient and one we always have on hand. It’s versatile, provides incredible umami flavor, and is rich in probiotics. So we wanted to share more about it, including its origins, how it’s made, the different types, health benefits, and how to use it (including recipes!).

About Miso

It’s believed that miso originated in China and was introduced in Japan more than 1,300 years ago by Buddhist priests. It was made with fermented mixtures of salt, grains, and soybeans and used as a way to preserve food during warmer months.

It has since become a staple in Japanese cuisine and is made with a variety of ingredients including rice in the north, sweet white miso near the once-capital of Kyoto, soy in the central Aichi prefecture, and barley in the south (source).Fun fact? In Japan, there are over 1,500 miso factories (source).

In the US, miso can be found in the refrigerated section of most grocery stores and Asian markets.

How Miso is Made

Before we explain how miso is made, it’s important to know it has three components: soybeans, salt, and koji. You’re probably familiar with the first two, but what’s koji?

Koji is made from a type of beneficial fungus called Aspergillus oryzae that grows by breaking down the starch in rice, barley, or soybeans. Most commonly, rice is used.

The koji is then mixed with boiled, mashed, cooled soybeans, plus salt and warm water. It’s stirred until it resembles a soft dough. And then it’s covered, sealed, and allowed to ferment in a cool, dark place. Once fermented, miso will keep for up to several years.

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Types of Miso

There are different types of miso available and products vary in flavor by brand. This is due to differences in the ratio of soybeans, salt, and koji as well as how long the mixture is fermented.

Based on our research and personal experience, here’s what we’ve found in terms of how they vary:

Shiro (white) miso – sweetest, mild-tasting, and usually less salty
Aka (red) miso – stronger flavor and usually more salty
Mugi (yellow) miso – earthy, mild-tasting, fermented with barley
Chickpea miso – to our knowledge, this is not a traditional preparation of miso but is a soy-free alternative. The flavor resembles shiro (white) miso.

Our favorite brand/type is Miso Master Chickpea Miso because it’s mild, perfectly salty, and umami. Our second favorite is Shirakiku White Miso, which is slightly more bitter but has nice umami flavor. We didn’t prefer the more bitter taste of Miso Master Red Miso or the acidic taste of Miso Master White Miso.

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Health Benefits of Miso

Miso is rich in minerals like zinc, copper, phosphorous, and manganese, as well as vitamin B2, vitamin K, choline, and omega 3s. Soy miso also contains phytonutrient antioxidants (source).

As a fermented food, the Aspergillus oryzae in miso aids digestion by helping break down food into smaller molecules. Consider it your digestion sidekick. Some products also contain other friendly bacteria, such as Lactobacillus or Bacillus subtilis that may further support digestive health (source).

Research also suggests that daily miso consumption may contribute to a lower risk of stomach cancer and heart disease.

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How To Use Miso

Miso is delicious added to soup, ramen, sauces, marinades, or any time you want to add salty-umami flavor. It goes well in many Asian-inspired dishes.

How Long Does Miso Last Once Opened?

Opened miso is best stored in the refrigerator, where it should keep for anywhere from 3-6 months (sometimes much longer). You’ll know it’s gone bad when the smell, color, or taste is off or unusual, or there is visible mold. Because it is “alive” with enzymes and probiotics, it’s always best to use it as close to opening as possible for best flavor and health benefits.

Can You Freeze Miso?

Yes, you can freeze miso, but we don’t find it necessary since it keeps for such a long time in the refrigerator (at least 3-6 months, sometimes more). However, if your miso is nearing its expiration date or you know you won’t be able to use it in time, simply scoop it into an ice cube tray for easy-to-use, pre-portioned amounts, cover, and freeze. It likely won’t get entirely firm and will retain some malleability. Then store in an airtight container to ensure freshness. It will keep its flavor and most of its probiotic integrity for up to 3 months.

Miso Recipes

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15-Minute Miso Soup with Greens and Tofu

An inspired take on Japanese miso soup with tofu, green onion, and loads of greens. Just 15 minutes from start to finish, and so flavorful and comforting.

Make The Recipe

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Gut-Calming Vegetable Broth (+ Miso Tonic)

When an upset stomach has you down, this is just the remedy: 1-Pot Gut-Calming Vegetable Broth with ginger, spices, and seaweed. Plus, a 3-ingredient miso tonic for a kick of flavor and comfort.

Make The Recipe

FAQs

What are different types of miso used for? ›

The flavor of yellow miso is considered saltier and more acidic than white miso and works well as a multipurpose flavoring or condiment. Even though it's called yellow miso, this type of miso can range from pale yellow to light brown. Yellow miso is often used in soups, dressings, marinades, and glazes.

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Which miso is most nutritious? ›

In terms of health benefits, the darker and more strongly flavored miso varieties tend to be the most nutritious. Here are a few of the healthiest types of miso: Red Miso: Made with a higher percentage of soybeans and fermented for a longer period of time, red miso has a rich, complex flavor and a dark red-brown color.

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What is the best type of miso to cook with? ›

According to Kim, “White miso is the best option for home cooks, and it'll be a great gateway to try the other types of miso out there.” Because white miso is generally only fermented for three months and made with a higher rice content, it boasts a mild, sweet flavor that is perfect for soups, sauces, dressings, and ...

Is it OK to eat miso everyday? ›

Miso soup is low calorie, low fat, and high in nutrient content, so it is safe to eat daily. However, it does have a high salt content. So, those on blood thinning medication or who have heart problems (including high blood pressure and heart disease) may want to limit their consumption of miso soup.

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Which miso is most flavorful? ›

From awase, it gets more intense, with red (aka) miso—dark brown miso with the saltiest, strongest flavors, often fermented for more than a year and made with soybean koji—and white (shiro) miso—usually cream to pale gold, with the mildest, sweetest flavors, fermented quickly, and using rice koji.

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Does miso paste need to be refrigerated? ›

Miso should be stored in a covered container and to maintain its colour and flavour, refrigeration is best. As a general rule, the lighter the colour and flavour, the more careful you will need to be and refrigeration is best. Sweet miso should be consumed within three weeks of opening, white miso within 3 months.

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How do I choose miso? ›

Look for miso that contains only basic ingredients (i.e. rice, soy beans, salt, koji starter, and perhaps other grains or vegetables depending on the variety). If you can, avoid miso that uses a lot of flavouring additives like sugar and MSG.

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What kind of miso do Japanese restaurants use? ›

Red miso is the most commonly used miso paste in restaurants but to get even crazier, some mix white or yellow miso with red miso so that you have a dynamic multilayered flavor of umami.

How long does miso paste last once opened? ›

Generally speaking, if stored properly in the refrigerator after opening, miso paste can last up to a year before it starts to lose its flavor and texture. Unopened miso paste typically has a shelf-life of 1-2 years while homemade fresh miso can last for up to a year.

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Why shouldn't you boil miso? ›

Boiling miso can harm the probiotic bacteria. At temperatures above 115 degrees Fahrenheit these delicate bacteria are destroyed. We recommend adding miso paste to soups just prior to serving.

Who should not eat miso? ›

Miso paste is made using soybeans. Some people are allergic to soy protein. You should avoid miso soup if you have a soy allergy. Most miso paste—the main ingredient in miso soup—is gluten free because the koji used is made with rice.

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Why does miso soup make me sleepy? ›

Miso contains amino acids that can help boost the production of melatonin, a natural hormone that helpsmake you sleepy. Bananas: An excellent source of magnesium and potassium, which can help relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin.

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Does miso make you gassy? ›

Eating fermented foods such as miso may improve digestion, reduce gas, bloating, constipation and diarrhea. Research suggests that the fungal strain found in miso may reduce the risk of inflammatory bowel disease as well.

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What are the three types of miso paste? ›

There is kome miso, made with rice koji; mugi miso, made with barley koji; and mame miso, made with soybean koji. Of these, kome miso—made with rice koji—remains the most widespread commercially produced miso. Miso soup is a great vehicle for tasting the flavor profiles of various types of miso.

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What is the difference between the colors of miso? ›

A longer-fermented miso that encompasses any darker red and brown varieties, red miso is generally saltier than light yellow and white miso and has a more assertive, pungent flavor. It's best suited for heartier dishes like rich soups, braises, and marinades or glazes.

What type of miso is best for miso soup? ›

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