Evidence-based food guidance for fatty liver disease · Based on AASLD 2023 Guidelines
Miso belongs to the Legumes and Legume Products group in the USDA FoodData Central database. Per 100 grams, it provides 198.0 kcal, 12.8g protein, 25.4g carbohydrate, and 6.0g fat — of which 1.02g is saturated (17.0% of total fat).
Its processing is minimal, which puts it near the whole-food end of what the Mediterranean pattern prefers. The 5.4g of fiber per 100g is another data point worth weighing, since fiber supports the metabolic response the liver depends on. The sodium content is 3728.0mg per 100g, fairly high, which argues for pairing it with lighter-sodium foods. The standard preparation in the data is Boiled, which affects the fat profile that actually gets eaten. These numbers are pulled from the USDA dataset behind the whole site and run through the same AASLD 2023 checks used on every page.
With its Recommended rating, Miso fits easily into a Mediterranean-style week, the pattern the AASLD highlights for MASLD.
In context, miso is notable for its 5g of fiber per 100g, which slows the glucose response the liver has to manage. The database lists a typical serving of 17g; keeping servings in that range is the practical lever that matters most.
Compared with other entries in the Legumes and Legume Products group, miso sits where it does because of the numbers above — the saturated-fat share, added sugar, and processing checks that decide every rating on this site. The rating is not a verdict on the food as a whole; it is a verdict on how it fits the Mediterranean pattern recommended for MASLD.
Can I include Miso in my fatty liver meal plan?
Miso falls under the Recommended category for fatty liver. Saturated fat: 17% of total fat. A practical approach is to stick to a serving of 100g, prepared using proper preparation. The AASLD clinical guidance emphasizes a Mediterranean-style diet as the preferred dietary framework for managing MASLD.
How does Miso fit into a low-carb approach for fatty liver?
With 25g of carbs per 100g, Miso is a whole grain. If you are following a reduced-carbohydrate approach for fatty liver, consider adjusting your portion size. The Mediterranean-style diet — recommended by AASLD — does not require strict carb restriction but emphasizes choosing whole, minimally processed carbohydrate sources.
How much Miso can I eat per day with fatty liver?
The recommended portion of Miso for someone with fatty liver is 100g, 3 or more times per week. Portion control matters because excess calories — regardless of source — can contribute to liver fat accumulation. Even liver-friendly foods should be eaten in appropriate amounts.
Why is Miso classified as Recommended for fatty liver?
Miso is classified as Recommended primarily because Saturated fat: 17% of total fat. This classification is based on the AASLD 2023 practice guidance, which evaluates foods based on their saturated fat profile, carbohydrate quality, added sugar content, and degree of processing. Choosing whole, minimally processed foods is generally recommended for optimal liver health.
What is the best way to prepare Miso for fatty liver?
Miso requires minimal preparation and can be enjoyed as part of a balanced Mediterranean diet. The key is to avoid adding unhealthy fats or sugars during preparation. Pair it with plenty of vegetables and whole grains for a complete, liver-friendly meal. The AASLD recommends a Mediterranean-style diet rich in whole foods, so keep your preparation simple and natural.
Is Miso high in saturated fat?
Miso contains 1.0g of saturated fat per 100g (17.0% of total fat). The AASLD guidance recommends limiting saturated fat intake to support liver health. This is a relatively low saturated fat content, which aligns well with the Mediterranean diet. Pairing Miso with fiber-rich vegetables can help mitigate the impact of dietary fat on liver metabolism.
Data Sources
Nutritional data from USDA FoodData Central. Verdict engine based on AASLD 2023 Practice Guidance and ADA 2024 Standards of Care. This is dietary reference information, not medical advice. Always consult your healthcare provider before making dietary changes.