Which Miso Has Most Probiotics (2025)

Miso, a traditional Japanese seasoning, is rich in probiotics, including lactic acid bacteria (LAB), Aspergillus, and yeast. The most common probiotic strains are white or kome miso, made from soybeans and rice, with a light, slightly sweet flavor; yellow or mugi miso, made from barley and soybeans, with a moderately intense flavor; and red or hatcho. Miso and its protein are believed to be used as a probiotic in humans and domestic animals to combat intestinal inflammation. A. oryzae is the main probiotic strain found in miso, which may help reduce symptoms linked to digestive problems, including inflammatory bowel disease.

Unpasteurized or “live” miso contains higher levels of probiotics compared to pasteurized miso. Look for miso labeled as “unpasteurized” or “live” to ensure the most probiotic benefit. Miso paste, a traditional Japanese seasoning, has gained popularity worldwide due to its delicious umami flavor and probiotic benefits. Miso soup is an easy way to improve digestion, as the powerful probiotics found in it help combat digestive issues caused by an imbalance in gut.

There are three types of miso: white, red, and mixed (=Awase Miso). Miso is a fermented food, meaning it contains live, active cultures of bacteria, like yogurts and other lactated products. Miso soup contains prebiotics and probiotics, which may contribute to improved gut health. Miso soup contains the prebiotic A. oryzae, which is essential for maintaining good oral perception and overall health.

How do you eat miso without killing probiotics?

Miso is a fermented food, meaning it contains live, active cultures of bacteria—you know, like the good stuff that’s also found in yogurt. Adding it to boiling water will kill the probiotics in the miso, nixing the health benefits it typically offers, like better digestive health. Wait until the soup has been taken off the heat and then stir or whisk in miso to taste. The paste-like texture will melt into the soup thanks to the residual heat of the stock. Slurp on.

Alaina Sullivan, a designer at BA recommends making a “miso slurry” before adding it to the stock. It will be lumpy, with large clumps of miso, if you skip this step. Says Sullivan, “Mix it with a bit of the warm broth and whisk it so that it dissolves fully, then pour it back into the warm broth. I usually do a ratio of 1 tablespoon of miso to 1 to 1½ cups water.” As for white kind of miso to use? Both Leone and Sullivan like sweet white miso for a mellow-tasting soup. “Many restaurants use red misos,” Sullivan says, adding that yellows are more earthy.

If you let your soup sit before serving, not only will it get cold, the miso will settle to the bottom. If this happens, not to worry: Says Sullivan: “A quick whirl with your chopsticks will stir it back up.”

Which color miso is the healthiest?

If you want to avoid sodium, your choice should be White. If you don’t need to avoid sodium intake, then Red is the most nutritious. The site says that White Miso makes you relaxed and gives you a good night sleep.

What temperature kills probiotics in miso?

To avoid cooking off the lactic acid when making miso soup, you can make sure to turn off the heat and cool the pot until 120°F-158°F (50C°-70°C) (the probiotics will die above 158°F/70°C). But most Japanese people don’t take an exact temperature reading and turn off the heat when adding miso to the pot.

Unfortunately, scorching hot miso soup is pretty rampant, especially in restaurants. However, it should be understood that maintaining low-temperature soup could lead to food safety issues. So, to reap the probiotic benefits, use it in salad dressing, dipping sauces, or eat it plain!

Substitute for Miso Paste. In terms of overall composition, taste, and health benefits, there is truly no good substitute for miso. Fermented pastes are from other Asian countries, but the ingredients and culinary uses vastly differ.

What type of miso is best for gut health?

Different varieties of misoWhite miso (shiro) Made from soybeans and rice and fermented for no longer than two months. … Yellow miso (shinsu) … Red miso (aka) … May support gut health. … May promote vitamin levels. … May help in the fight against certain cancers. … May support brain health. … May alleviate menopausal symptoms.

• Source of protective antioxidants
• May support gut health
• May promote vitamin levels
• May help in the fight against cancer
• May support immune function
• May support brain health
• May help alleviate menopausal symptoms
• May support cholesterol balance
• May support heart health
• May support bone health

Discover our full range of health benefit guides including the health benefits of soya, tofu and tempeh. Get inspired with our collection of miso recipes, from our miso aubergine to our delicious alternative to cheese on toast, miso & spinach toast.

Different varieties of miso. The most common type of miso is made only from soybeans but the variety and ratio of the raw ingredients can vary. Some miso pastes are made from cultured wheat or millet, or combinations of different grains and beans. The colour is a fairly good indicator of the strength of flavour and the texture may vary also, with miso made from wholegrains typically saltier than that made from a hulled grain.

Does all miso paste have probiotics?

Miso is a rich source of vitamins and minerals, as well as probiotics, known as the gut’s “good bacteria.” Much of the potential health benefits of miso paste are because of the fermentation process used to make it.

Soybeans, used to make miso paste, are also rich in protein and other important nutrients that contribute to a healthy diet.

Research has found a number of potential health benefits to consuming miso, including:

How to eat miso for probiotics?

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.

Does miso have probiotics?. Naturally fermented miso such as Miso Master® contains probiotic bacteria thought to aid in digestion and gut health. Web MD sites the probiotics in miso are just one of the many health benefits.

Is miso good for your gut?. The koji that is used to make miso kicks off the fermentation process, resulting in probiotic bacteria considered healthy for the gut. According to Livestrong. com, these probiotics can help the good bacteria in your gut thrive.

Does miso lose probiotics when cooked?

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.

Does miso have probiotics?. Naturally fermented miso such as Miso Master® contains probiotic bacteria thought to aid in digestion and gut health. Web MD sites the probiotics in miso are just one of the many health benefits.

Is miso good for your gut?. The koji that is used to make miso kicks off the fermentation process, resulting in probiotic bacteria considered healthy for the gut. According to Livestrong. com, these probiotics can help the good bacteria in your gut thrive.

Why should you not boil miso?

1. AVOID BOILING MISO. The number one mistake! The aromatic qualities of miso – as well as some of the nutritional benefits – are damaged when boiled. This is why miso is traditionally stirred in at the final stage of cooking, either over a gentle simmer or heat with turned off. If it is added at the start of cooking and boiled, the flavours lose there subtle of sweet and savoury tones and you are left with a much more one-dimensional taste.

2. STRAIN MISO FOR SOUPS AND BROTHS. This is an incredibly important step when miso is added at the end of cooking. Miso is a stubborn thing that doesn’t soften quickly with heat. So, if you simply try to stir it into liquid, you will be faced with lumpy miso in your broth. Guests might then be greeted with a less than pleasant sharp-salty nugget in their bowl that refused to dissolve. In all my soup and broth recipes, I advise that you strain the miso into the broth. You can buy a Japanese strainer or place the miso paste in a separate bowl and add a ladleful of stock from the pot, then whisk until smooth before pouring back into the main pot.

3. THIN MISO BEFORE MAKING DRESSINGS & SAUCES. Unlike most salad dressing ingredients, which you can throw into a bottle and shake, miso would remain lumpy, clinging onto your salad leaves in a rather unappetising way. I recommend that you thin the miso first with another liquid – perhaps olive oil or sake – in a bowl with a spoon or a small whisk.

Which miso is fermented the longest?

Red Miso Yellow Miso (Shinshu Miso) ferments for longer ageing and delivers a stronger, rustic flavour, it’s often made with barley, or a mix of barley and rice (Awase Miso). Red Miso (Aka Miso) is fermented the longest, in some cases for more than two years .

“There’s a whole of world miso to explore – find your favourite! That’s what I do. ” Tim Anderson.

Packed with umami and one of the most versatile ingredients of Japan’s store cupboard essentials. It’s many things all at once; sweet, salty and fragrant. It seasons and enriches dishes in ways no other ingredient can.

The remarkably complex flavour is created with just four ingredients. The secret of countless different types of miso is in the balance of these ingredients with the fermentation and ageing process.

Is it okay to eat miso every day?

The American Heart Association recommends consuming no more than 2, 300 mg of sodium, with the aim of no more than 1, 500 mg per day for adults. You may want to eat miso in moderation by adding it sparingly in your day-to-day cooking, especially if you are watching your sodium intake or have high blood pressure, which increases your risk of heart disease.

Soy Allergy. Because miso is made with soybeans, those who are allergic to soy should avoid miso and other soy-containing products. Miso may also be used as an ingredient in other packaged products, so it is best to read the ingredients list and label to ensure that what you’re buying is free of soy.

Gluten Sensitivity. Some types of miso may include barley, which contains a small amount of gluten. If you have a gluten sensitivity or celiac disease, you want to steer away from barley-based miso. It’s important to note that just because the miso paste you purchased is free of gluten-containing grains, it could be made in a manufacturing facility that also produces gluten-containing miso. So if you are super sensitive to gluten, make sure to read the ingredients list and choose a product that has specifically stated it is safe for those who follow a gluten-free diet.

Which miso is the strongest?

Color is influenced by grain type and fermentation time. Generally, the darker it is, the more intense and salty the miso will taste. Yellow (awase) miso is the most common miso in Japan, and is probably the kind you’ve encountered in miso soup at sushi restaurants. 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.

In general, the darker miso, the saltier and more intense it will taste.