Between Tempeh and Miso Which Can Be a Better Pick for You?

Rohit Panwar

My interest in fermented foods around the world motivated me to guide you about tempeh vs miso. As a nutritionist, let me help you evaluate differences and similarities between the two. 

Before you make up your mind, scroll down to know the details. It will help you to know, which is better, tempeh or miso.  

Tempeh Vs Miso: Fermented Soy Showdown

Let’s take a quick look at tempeh vs miso calories, nutrients and much more: 


Whole Soybeans & Tempeh Starter


Mashed Soybeans & Mold Culture


Mild, Nutty & Firm


Salty, Umami & Thick 


100-200 grams


1 Tablespoon






9.39 g*


25 g*


10.8 g*


6 g*


18.5 g*


13 g*


111  mg*


57 mg*


4.7 g*


5.4 g*






Morning & Noon


Noon & Evening 


Very Good


Very Good






Very Good 




2-3 Weeks


1-2 Years

*Source: USDA; Quantity defined is 100 grams

Tempeh vs Miso: Compare the Main Ingredients and Making Process

Tempeh and miso, both are fermented soybeans products. However, other legumes such as chickpeas and kidney beans, grains, and seeds are also used to make tempeh. Miso sometimes also contains wheat, barley or rice. 

Tempeh is made of whole soybeans, whereas mashed soy is used for miso.

For fermentation a fungus based tempeh starter is mixed with presoaked, dehulled and boiled soybeans. For miso a mild based culture is added to boiled and mashed soybeans. 

Which Is Tastier: Tempeh or Miso?

Originated in Java, Indonesia, tempeh has a firm and cake-like texture which is very chewy. It has a unique earthy and nutty flavor. It may take some time to adopt its distinguished taste. 

Miso has a thick paste kind of texture which is similar to peanut butter. This fermented food from Japan is salty and umami in taste. “Umami” represents a pleasant savory flavor. 

Tempeh vs Miso: Difference of Daily Intake 

You can add 1-3 servings of soy in your diet. This can be in the form of tofu, soy milk, natto, tempeh, miso etc. 

Tempeh can be consumed 100-200 grams a day. Whereas miso can be added up to 1-2 tablespoons to your daily diet. Since it is high in salt, it is better to use in smaller amounts. 

What to Pick Tempeh or Miso for Lesser Calories?

Each person’s calorie requirements depends on various aspects such as gender, age and physical activities. If you are someone who wants to lose some extra pounds then you should pick low calorie foods. 

Tempeh and miso both contain the same amount of calories. However, miso’s per day quantity is much lesser than tempeh, so your daily calories intake doesn’t get affected by it. 

Tempeh vs Miso: Lower Carbs Option

There is a significant difference between the carbs of tempeh and miso. Tempeh has much fewer carbs compared to miso. 

However, it shouldn’t bother you much. Miso’s high carbs won’t affect you due to its lesser daily intake. 

Which to Pick For Less Fats: Tempeh or Miso?

Fat content in tempeh is higher than miso. Tempeh is a good source of omega 3 and omega 6, both these fats are considered heart healthy. 

Miso is low in fats and a good choice to add in your salad dressings to give a umami taste without adding too much fats.  

Which Will Give You More Protein: Tempeh or Miso?

Protein is an essential macronutrient for our body. Besides animal products such as meat, eggs and dairy, legumes, nuts and seeds are also a good source of protein. 

Tempeh and miso are made of soybeans, which is protein rich legume. However, tempeh contains more protein than miso. 

Tempeh vs Miso: Better for Calcium 

Calcium is another considerable difference between tempeh and miso. Tempeh has much more calcium than miso. 

To fulfill your daily calcium needs, tempeh is a better choice. It is a good source of calcium for vegans as they don’t consume other animal based calcium rich foods. 

Which Contains More Fiber: Tempeh or Miso?

Fiber is a kind of carbs which the body can’t digest. Plant based foods contain plenty of fiber. It helps to regulate your bowel movement. It can also be helpful to regulate bad cholesterol. 

Miso has more fiber than tempeh. Removing the skin of soybeans during preparation reduces the fiber in tempeh. 

Which Has More Nutritional Benefits: Tempeh vs Miso?

Tempeh is much more diverse than miso in terms of nutrition. It is an excellent source of many essential vitamins and minerals such as manganese, vitamin B12, K, phosphorus, copper, iron, potassium, niacin etc. 

Miso, on the other hand contains less vitamins and minerals, which reduces further due to the small quantity of recommended consumption. It is a rich source of sodium and even 1 tablespoon has ample of it. 

Right Time to Have Tempeh vs Miso

You can have tempeh in the morning with breakfast or at lunch time. This will give the body enough time to digest this protein rich food.

You must remember that it is not safe to consume tempeh raw. Either you bake, cook or steam it before consuming it. 

Traditionally in Japan people have miso soup with rice for breakfast and dinner. You can also have it either with lunch or dinner. Add it in your food, salad or soup instead of having it straight. 

Tempeh vs Miso: Impact on Gut Health 

Tempeh and miso are fermented foods and contain probiotics which are considered good for your gut health. 

They are plant based which makes them rich sources of fiber. Fiber also helps you to digest food easily and maintain healthy washroom habits.

Bones and Oral Health: Which Is Better Tempeh or Miso

Tempeh is a better pick for your bones and teeth compared to miso. A larger quantity of tempeh provides you enough protein and calcium to strengthen bones and teeth. 

Besides that, tempeh is also a rich source of copper which is considered a good nutrient for bones build up. It has good bacteria and phosphorus which protects your mouth from infection and inflammation.  

How Differently Can You Have Tempeh and Miso?

Tempeh and miso both can be used in various ways in the kitchen. You add tempeh in fried rice, curries or in your salads. Its chewy texture gives you a feeling of meat. Once baked, grilled or steamed you can have it straight. 

Miso paste can be added to salad dressing or in mustard sauce. You can put it in your curries, soups or rice dishes. Miso soup is one the best ways to add it in your regular diet. 

Longer Shelf Life: Tempeh or Miso

After fermentation, tempeh can be stored for 2-3 weeks. You should store it in the fridge to avoid any mold. If you want to store it for longer then pack it in an airtight container and store in the freezer. 

Miso can stay for 1-2 years. It can be stored in a dark and cold place, away from direct sunlight. 

Tempeh and miso both are vegan friendly foods. Since they are plant based, they are environment friendly too. If you have a gluten allergy then check the ingredients of them.

As I mentioned above, grain based tempeh is also very common these days. There are many miso types which contain rice or wheat. 

With all these details we can safely conclude that tempeh has a nutritional advantage to miso. However, keeping miso paste in your pantry is always safe to add that umami pinch in your food.

That’s all from my side, if you have any suggestion or query write in the comment section. 

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.