What Is Japanese Miso Paste? An Introduction to Its Health Benefits and Common Culinary Uses

Miso, a traditional fermented food from Japan, is a flavourful ingredient that makes the most of the power of fermentation and deep umami. As a gentle fermented food, miso has a positive effect on health. By incorporating miso into your daily meals, you can enjoy the distinctive taste and food culture of Japan while also supporting a healthy diet.

In this article, we will introduce recipes that make the most of miso's deliciousness and nutritional value, as well as ways to obtain miso while living in the UK, offering ideas to bring a new twist to your table. Let’s explore the charm of miso, a food beloved of the Japanese!

 

 

What Is Miso Made Of : Essential Knowledge

Miso is a traditional Japanese fermented food made from soybeans, salt, and koji (a type of fermentation starter). Just as Marmite is made using yeast from beer, miso is created using yeast from grains such as rice and barley.

Many people associate miso with miso soup, but it's actually a versatile ingredient that can also be used in sauces, dressings, marinades, and even desserts. Its flavour profile, a balance of sweetness, saltiness, and umami, makes miso a magical seasoning that adds depth to even the simplest dishes.

 

Commitment to Quality Recognised byThe History of Japanese Fermented Food : Miso

The exact origins of how miso arrived in Japan are unclear. However, references to “miso” can be found in ancient Japanese literature from the Heian period (794–1185). At that time, miso was treasured among nobles and monks and considered a luxurious fermented food. It was commonly consumed by spreading it on food or licking it directly.

By the Kamakura period (1180–1333), miso soup had emerged, and the balanced meal style known as “ichiju-sansai” (one soup, three dishes) became popular among samurai as a health-conscious diet.

In the Muromachi period (1336–1573), farmers began making homemade miso, making it a staple for the common people. From this era, a variety of miso-based dishes were created, many of which have been passed down to the present day.

The Process of Making Miso

The secret to making miso lies in the koji mould.

To make miso, soybeans are first steamed, and then koji mould, grown on grains such as rice, is added. The enzymes from the koji begin to break down starches into sugars and proteins into amino acids. This enzymatic process gives miso its characteristic sweetness, richness, and umami.

Short fermentation produces a light colour and mild, fresh flavour. In contrast, long-term fermentation deepens both the colour and flavour, creating a rich, layered umami. For example, white miso takes just a few weeks to a few months to produce and has a sweet, creamy finish. On the other hand, long-aged types like red miso or Hatcho miso mature over years and develop bold, intense flavours.

Even with the same ingredients, factors like climate, type of koji, and fermentation conditions result in unique miso flavours, giving rise to local miso cultures throughout Japan.

Nutritional Components of Miso

Miso, enhanced through fermentation, is a highly nutritious food with various health benefits. Let’s look at the nutritional value per 15g (1 tablespoon).

Source：文部科学省｜日本食品標準成分表（八訂）増補2023年 第2章より　(It will redirect you to an external site.)

The amino acids and enzymes generated during fermentation can help regulate gut health and are said to boost immunity. Including miso in your daily meals allows you to enjoy its natural goodness while supporting your well-being.

Main Types of Miso and Their Characteristics

There are over 1,300 varieties of miso worldwide, showcasing impressive diversity. Miso is classified by colour and flavour, and typical types in Japan include:

• White Miso
• Red Miso
• Barley Miso
• Soybean Miso
• Blended Miso - Mixed Miso (Awase Miso)

ALL Miso

Find your favourite miso at Yutaka Shop Online.

 

White Miso: Features and Uses

White miso is fermented for a relatively short period (weeks to months), resulting in a light cream or pale yellowish colour. It has a mild, gentle sweetness and low salt content.

In cooking, it enhances ingredients while adding a deep richness. It works well in salad dressings, offering sweetness and creaminess that complement Western-style dishes. It is also ideal for Kyoto-style miso soup and marinades such as Saikyo-yaki for fish or meat. It pairs well with creamy dishes like soups and stews.

Thanks to its mellow sweetness and richness, white miso can be used in a wide range of dishes, from traditional Japanese to fusion cuisine.

 

Red Miso: Features and Uses

Red miso is fermented over several months to years, giving it a deep reddish-brown colour. The extended fermentation enhances its intense umami and stronger saltiness. Unlike white miso, red miso is less sweet and has a robust savoury flavour.

Its bold taste pairs especially well with meat dishes. Adding it to pork or beef dishes enhances the flavour and depth. It is ideal for dishes like miso katsu or stews such as nikujaga and braised hamburgers. It also works well in soups and stews that require a strong, rich flavour.

Red miso is particularly useful in dishes where you want to highlight rich taste and deep umami, such as simmered or grilled recipes.

 

Other Types of Miso

Japan's miso world is vast and diverse, with different base ingredients giving rise to unique types. Examples include barley miso, soybean miso, and blended miso, combining various characteristics. Like wine or cheese, miso’s taste changes depending on the region and production method, which is part of its appeal.

Barley Miso

Barley miso is made by fermenting soybeans with mugi koji (barley koji). It is mainly produced in Western Japan, particularly Kyushu, where barley is widely cultivated. Its fermentation is mild, with a light yellowish-brown to brownish colour. Barley adds a fragrant aroma and subtle sweetness. It has lower salt content than red or white miso, balancing deep umami with a lighter finish.

It’s suitable for miso soup, marinated dishes, and dressings, making it ideal for delicate Japanese cuisine or recipes using subtle ingredients.

Barley Miso

Buy your Barley miso at Yutaka Shop Online.

Soybean Miso

Soybean miso uses only soybeans, salt, and water and is fermented for a long time. It is mainly produced in Aichi Prefecture in Central Japan and is also known as Hatcho miso.

The longer it ferments, the darker its colour becomes. It is known for its rich umami, deep richness, and strong saltiness. While its flavour resembles red miso, it also retains the soybean’s natural sweetness, offering a rich but smooth and clean aftertaste.

It’s widely used in simmered dishes and classic meals like miso nikomi udon, and pairs well with meat and fish in sauces or grilled dishes.

Its pronounced umami makes it ideal for recipes requiring a natural, gentle depth.

 

Blended Miso - Mixed Miso (Awase Miso)

Blended miso combines different types, such as barley, soybean, or regional miso varieties. The result is a harmonious blend of flavour and richness.

Typically, red miso’s depth is balanced with white miso’s sweetness and smoothness. Fermentation level and salt content are adjusted to maximise each component’s benefits.

Blended miso is extremely versatile. For miso soup, combining red and white miso creates a soft, balanced flavour with richness. It’s also ideal for stews, stir-fries, grilled dishes, and marinades, highlighting the ingredients’ umami. Blended miso can also be used in dressings and sauces, especially for salads, grilled vegetables, and meat. With many types available, finding your favourite blend can be a fun exploration.

Blended miso is a versatile seasoning that can be used in a wide range of dishes, from home cooking to professional cuisine, allowing you to enjoy various flavours with just one type of miso.There are many kinds of blended miso, and the taste differs depending on the types of miso combined, so it might be interesting to try finding your favourite one.

Mixed Miso (Awase Miso)

Buy your Mixed Miso (Awase Miso) at Yutaka Shop Online.

 

Health Benefits of Miso

Miso is highly nutritious and offers many health benefits.
Here are the key effects:

 

Benefits as a Fermented Food

According to the Japan Safety Food Cooking Association (JSFCA), during fermentation, microbes break down soybeans and grains to produce B vitamins—especially B2 and B6—which help with energy metabolism and nervous system maintenance.

It also contains probiotics that support digestion and increase beneficial gut bacteria. Miso’s antioxidants may help slow cell ageing.

As a result, miso is a nutritious, health-promoting food that can be enjoyed daily for long-term well-being.

Source：日本安全食料料理協会【JSFCA】　(It will redirect you to an external site.)

Antioxidant Properties and Immune Support

Miso contains antioxidant compounds such as isoflavones derived from soybeans. According to Japan’s National Cancer Center, people with higher isoflavone intake were found to have a lower risk of breast cancer.

Isoflavones support the immune system and the body’s natural defences, making them noteworthy for cancer prevention.

Source：日本の国立研究開発法人 国立がん研究センター 　(It will redirect you to an external site.)

 

Gut Health Improvement

The probiotics created during miso fermentation support the growth of beneficial gut bacteria. The lactic acid and yeast in miso suppress harmful bacteria and promote smooth digestion. This helps activate the bowels and may inhibit constipation and promote overall gut health.

Regular miso intake is ideal for maintaining digestive health and supporting the intestinal environment.

Source：みそで免疫力アップ～腸内環境整える発酵食品（東京慈恵会医科大学付属病院　赤石定典管理栄養士）｜時事メディカル 　(It will redirect you to an external site.)

 

Caution for Certain Individuals

Although nutritious, miso contains high salt levels, so intake should be moderated. For those watching their salt, low-sodium miso is a better choice. Since it is made from soybeans, people with soy allergies should avoid it.

Be sure not to consume excessive amounts just because it’s healthy—moderation is key.

How to Buy and Store Miso in the UK

Miso is a great way to enjoy authentic Japanese flavour and health benefits, and storing it properly ensures it retains its quality. Here’s how to buy and store miso in the UK and choose the best type.

Where to Buy Miso

In the UK, miso is available in supermarkets and Asian grocery shops. Major supermarkets often stock it in their Asian food sections. Asian specialty stores may offer a wider range of miso varieties.

Online, we recommend Yutaka Shop Online. This specialist site offers high-quality, authentic Japanese miso and other foods.

Rare miso types and Yutaka brand are also available. For anyone interested in Japanese food or recreating flavours from a trip to Japan, be sure to check out the shop.

 

▶︎Check out the Miso available at Yutaka Shop Online.

ALL Miso

Find your favourite miso at Yutaka Shop Online.

How to Store Miso

Miso should be stored in the fridge—even when unopened, avoid warm, humid, or sunny locations. Once opened, transfer it to an airtight container and refrigerate.

To prevent oxidation, place cling film directly on the surface before sealing. This keeps the miso from being exposed to air and extends its shelf life.

Use a clean spoon each time to avoid bacterial contamination and maintain quality.

 

How to Choose Quality Miso

There are so many different types of miso that some people may not know which one to choose.
When selecting high-quality miso, check the following points:

• Presence or absence of food additives
• Texture and colour

Miso without food additives such as preservatives or colouring is recommended, as it offers a more natural flavour.

The colour of miso varies depending on the fermentation period and the ingredients used. Generally, white miso is sweet, while red miso has a deep umami flavour. Choose miso that suits the dish you want to prepare.

Recipe Ideas Using Japanese Miso

Miso is a versatile seasoning that can be used not only in miso soup but in a wide range of dishes.

Its richness and umami match perfectly not only with Japanese food but also with Western and ethnic cuisines. Surprisingly, it also pairs well with butter and cheese, creating a remarkably deep flavour when combined.

Why not incorporate miso into your daily cooking and elevate your everyday meals?Here are some recipe ideas using miso:

Adding Japanese Miso to Everyday Meals

Miso is not limited to Japanese cuisine – it also works wonderfully with familiar Western ingredients in the UK.

 

Adding Miso to Classic Dishes – Pasta and Grilled Dishes

For example, adding miso to pasta sauce brings out a rich depth of flavour.
White miso added to creamy pasta dishes like carbonara creates a mellow, layered taste. Red miso pairs exceptionally well with meat- or tomato-based pasta dishes like bolognese.

Miso also enhances the flavour of grilled vegetables and other grilled dishes.
You can brush a mixture of miso with olive oil or honey onto ingredients before grilling, or mix it with nuts to serve with vegetables.

Recommended miso for classic dishes like pasta or grilled vegetables:

▶︎Yutaka White Miso Paste 100g

 

Quick and Easy Miso Recipes – Dressings and Sauces

Dressings and sauces made with miso are quick to prepare and go perfectly with salads, vegetables, or seafood.
For example, mix miso paste, vinegar, olive oil, and honey for a dressing that adds a refreshing sweetness and depth. A touch of soy sauce makes it ideal for Asian-style salads or stir-fried dishes.

Even a simple salad becomes much more flavourful with this dressing. Be sure to give it a try!

Recommended miso for salads and dressings:

▶︎Yutaka Organic Miso Paste 300g

 

Using Miso in Asian Dishes

Miso pairs excellently with Asian cuisine.
It can be used with all types of ingredients – vegetables, meat, fish – and is a handy secret ingredient to keep on hand.

Vegetable Dishes

Miso is useful in well-known Asian vegetable dishes such as "Stir-fried Aubergine with Miso".Its rich umami enhances the natural sweetness of the vegetables and whets the appetite.

“Stir-fried Aubergine with Miso” is very simple – just fry aubergines and peppers in oil and mix with miso sauce.
To make the miso sauce, simply mix the following ingredients:

This sauce can be used with vegetables other than aubergine too, so please give it a try.

Recommended miso for Asian vegetable dishes:

▶︎Hikari Organic Red Miso 500g

Fish and Meat Dishes

Miso enhances the flavour of fish and meat when used as a marinade or sauce.
Its salty and fermented richness is perfect for grilled fish, stews, and marinades.It pairs wonderfully with ingredients like salmon or chicken.

Recommended miso for Asian meat and fish dishes:

▶︎Noda Black Miso Paste - Hatcho Miso 1kg

Surprising Uses

You may be surprised to learn that miso can also be used in desserts and sweets! Its unique umami and richness, developed through fermentation, add depth to sweet treats.You’ll surely be captivated by the unexpected deliciousness that miso brings.

Desserts and Sweets

There are many sweets that let you enjoy the perfect balance of sweetness and saltiness, such as miso caramel sauce, miso chocolate cake, miso cheesecake, and miso ice cream.

Just a touch of miso as a secret ingredient in desserts can add a whole new appeal. Why not try using miso in your usual baking or dessert recipes? You may discover a new world of flavour.

Recommended miso for desserts:

▶︎Yutaka Sweet Rice Miso Paste 100g

Not Just for Miso Soup – Also Great in Other Soups

You may associate miso with miso soup, but it also pairs beautifully with soups like pumpkin or tomato soup.Miso’s richness and umami enhance the soup without overpowering the original flavours, resulting in a satisfying dish.

Dishes using miso are not limited to Japanese cuisine – they can be adapted to various types of meals, making your everyday cooking even more enjoyable.
Make miso a regular part of your seasoning collection!

Recommended miso for elevating soups:

▶︎Shinshuichi White Miso 300g

Japanese Miso is Healthy and Versatile

Miso is a traditional Japanese fermented food that is said to help improve gut health, boost immunity, and slow ageing.

It works well not only in miso soup but also in Western-style soups like potage. It can be used in grills, dressings, and dips, adding umami and depth to everyday dishes.
Miso enhances flavours without overpowering ingredients and potentially contributes to maintaining good health – it's like a magical seasoning.

You can easily purchase authentic Japanese miso from Yutaka Shop Online within the UK.
We offer high-quality miso products and deliver across the country.
Bring the taste of Japan into your daily life and enjoy a healthy and delicious diet!