Is Miso Good for You? Here’s What You Should Know | PETA (2025)

Miso, a fermented soybean paste, is gaining popularity due to its supposed probiotic benefits and unique, umami-rich flavor. But is miso actually good for you?

What Is Miso Made Of?

Miso is a fermented paste traditionally made from soybeans, salt, and a mold called koji (typically grown on grains like rice or barley).

There are several different types of miso, and each varies slightly in flavor, color, and use:

• White Miso (Shiro Miso) is made with more rice than other miso pastes and is fermented for a shorter time. It has a milder and sweeter flavor than yellow or red miso. White miso is often used in dressings, soups, and light sauces.
• Yellow Miso (Shinshu Miso) is made with barley koji instead of rice koji. It’s saltier and more pungent than white miso but sweeter than red miso, making it a good middle-of-the-road option for soups and stir-fries.
• Red Miso (Aka Miso) is considered the most flavorful miso. It’s fermented for longer than white or yellow miso, developing a strong, salty, funky flavor. It’s often used in hearty soups, braises, and marinades.
• Mixed Miso (Awase Miso) is a blend of red and white miso, offering a balanced flavor that works for almost any recipe.

Are There Soy-Free Miso Options?

There are many soy-free miso varieties. Miso paste can be made using almost any bean or grain, including chickpeas, adzuki beans, lima beans, millet, and rice.

Although some nutritional benefits may vary depending on the main bean or grain used, soy-free miso remains a nutrient-rich, probiotic powerhouse.

What Does Miso Do for the Body? 5 Reasons Miso May Be Good for You

• Rich in Probiotics and Antioxidants
  Miso is a fermented food, so it’s packed with beneficial bacteria (probiotics) that can support gut health, digestion, and immune function. It also contains antioxidants that can help fight free radicals and protect your body from oxidative stress and premature aging.
• High in Essential Nutrients
  Miso contains essential nutrients like vitamins B2, E, K, and folic acid, and minerals like manganese, zinc, and copper.
• May Boost the Immune System
  The probiotics, vitamins, and mineral content in miso are said to help strengthen the immune system and make the body more resilient to infections.
• Supports Healthy Digestion
  Thanks to its probiotics and enzymes, miso may help improve digestion, support nutrient absorption, and ease bloating or other digestive issues.
• Miso Is a Good Source of Protein
  Miso made from soybeans is a “complete protein” because it contains all the amino acids humans need for proper nutrition.

What Makes Miso Soup Not Vegan?

While miso paste is typically vegan, the miso soup you order at a restaurant or buy premade may not be.

Some miso soup recipes use the base of dashi (a Japanese soup stock). Dashi is often made using katsuobushi, which is dried, fermented tuna fish flesh. If you’re dining out or buying instant miso soup packets, always check the label or ask a server if the broth contains fish.

The fishing industry kills more fish each year than all other animals used for food combined. Scientists have proven thatfish are bright, complex animals whofeel pain, practice cultural traditions, and have cognitive abilities that often match or exceed those of their fellow vertebrates.

In nature, tuna live in schools and can swim more than 100 miles a day. The fishing industry uses longlines or trawler nets to capture tuna fish from their ocean home. A long line, roughly 50 miles of line bristling with thousands of baited hooks, lures hungry fish in and hooks them until the boat returns, leaving many captured fish struggling for hours and eventually bleeding to death.

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