White miso
GI 33 · LowGL 9 / 100 g6/10
Low GI
33 GI
GL 9 per 100 g
Logi score 6/10
- Low glycemic index and load
- Extremely high sodium content
White miso has a glycemic index of 33, the same as plain Miso (33).
Updated Jul 3, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 8 per 100 g It provides the same umami depth and probiotic benefits as white miso but with a much lower impact on blood pressure and fluid retention.
Reduced sodium miso paste - GL 5 per 100 g It offers a savory, umami flavor profile with significantly lower sodium levels and no soy or gluten.
Coconut aminos - GL 5 per 100 g It provides a savory, umami-rich flavor boost without the excessive sodium found in fermented pastes, and is high in B vitamins and protein.
Nutritional yeast
Forms of Miso
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White miso is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
210
Calories
26 g
Carbs
12 g
Protein
6 g
Fat
per 100g
| Calories | 210 kcal |
| Carbohydrates | 26 g |
| Sugars (Total) | 6 g |
| Natural | 6 g |
| Added | 0 g |
| Fiber | 5 g |
| Soluble | 1.5 g |
| Insoluble | 3.5 g |
| Protein | 12 g |
| Fat | 6 g |
| Saturated | 1 g |
| Unsaturated | 5 g |
| Sodium | 3700 mg |
Processing Level
65%
Highly Processed
Why this score?
- Low glycemic index and load
- Contains beneficial probiotic bacteria
- Extremely high sodium content
- Moderate carbohydrate content for a fermented paste
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of White miso?
White miso has a glycemic index of 33 (Low) and a glycemic load of 9 per 100 g.
Is White miso good for people with insulin resistance?
White miso has a low glycemic index (33), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Miso has the lowest glycemic load?
Among the forms of Miso in this database, Miso has the lowest glycemic load (8 per 100 g).
Check White miso in the Logi app, with your portion.
