Miso is a versatile paste that can be added to many dishes that you can enjoy. Keep reading for the answer to the question Is Miso Gluten-Free?
This article will help you answer the question: is there gluten in miso paste, provide an overview of the best gluten-free options, and offer some great alternatives and substitutes. By the end of this article, you’ll have all the information you need to make an informed decision about whether or not consuming miso is the right choice for you.
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The gluten-free guide below is based on personal experience and research. Always be sure to discuss any medical changes with your doctor for your personal medical needs. Additionally, this post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. My full disclosure isn’t that interesting, but you can find it here.
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What Is Miso Paste Made From?
Miso paste is traditionally made from just 3 basic ingredients:
- Koji (a type of fungus cultivated on rice or other grains)
Is Miso Gluten-Free?
Based on the main ingredients Miso should be gluten-free, but most often it has lots of other ingredients added that are often not gluten-free. You'll need to check the ingredients label and/or any allergen claims to see if the specific miso you're interested in is safe for a gluten free diet.
Gluten is a protein found in various different grains, including wheat, rye, barley, or oats if they weren’t grown separately from gluten-containing grains. You might see these ingredients on the ingredients list of the nutrient label instead of the word ‘gluten’ itself.
According to the FDA, a product can only be labeled as gluten-free in the United States if it contains less than 20 mg of gluten per kilogram.
Curious about gluten free labeling and certification? Learn more here.
Is Miso Soup Gluten Free?
Miso soup can be gluten-free but some miso soup may have gluten if it contains fermented grains like wheat or barley.
Can A Celiac Eat Miso?
Yes, there is miso that celiacs can enjoy. You will want to look at how the miso is made and the ingredients it is made with as not all will be safe.
With more and more people being diagnosed with Celiac Disease or choosing to live a gluten-free lifestyle, great companies exist that offer gluten-free options and miso paste substitutes.
Make sure to keep reading to learn more about the brands of miso we recommend or what you can sub instead.
Is Miso Gluten-Free And Vegan?
Miso paste is generally gluten-free and vegan, however, if you are wanting to enjoy miso soup the traditional Japanese dish does include tuna and may use a broth that is not vegan.
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What Can I Use Instead Of Miso Paste If I’m Gluten-Free?
If you are looking for a substitute for Miso Paste, here are a few options:
- Soy Sauce: Many soy sauces are made with fermented wheat. Check out this full guide to gluten-free soy sauce here.
- Fish Sauce: Looking for a good gluten-free fish sauce? Try this!
- Tahini: Want a good gluten-free Tahini? Check out this brand.
- Tamari: Looking for a good gluten-free Tamari? Try this brand.
Best Gluten-Free Miso Brands?
Below is a list of some of the best gluten free miso brands.
- Thrive Market Organic Brown Miso Paste
- YUHO Organic Miso Paste
- Clearspring Sweet White Miso Paste
- Hikari Shinshu Miso Paste
- Miso Master Miso Paste
Thrive Market Organic Miso Paste
Thrive Market Organic Miso Paste is gluten-free and vegan. This is definitely one of the more affordable options and I love that it doesn't make your cooking too salty while still giving delicious umami flavor.
If you are looking for a flavorful miso paste, you will want to grab this brand.
To shop for Thrive Market Organic Miso Paste, visit Thrive Market here.
Never tried Thrive Market? Check out my full review here and snag a promo code for 25% off your first order!
YUHO Organic Miso Paste
YUHO Organic Miso Paste is gluten-free, vegan, kosher, and has no preservatives. If you're looking to buy in bulk, this is a great option!
A great flavorful miso that makes wonderful soup broth.
Clearspring Sweet White Miso Paste
Clearspring Sweet White Miso Paste is gluten-free and organic. And the flavor is really savory.
This smooth miso is full of flavor that makes it simply delicious.
Hikari Shinshu Miso Paste
Is Hikari Miso Gluten-Free? Hikari Shinshu Miso Paste is gluten-free, has no MSG, and is kosher-certified.
You can enjoy this miso paste that is rated number 1 in Japan at home!
You can shop for Hikari Shinshu Miso Paste on Amazon.
Miso Master Miso Paste
Miso Master Miso Paste has varieties that are gluten-free, organic, vegan, and kosher.
This paste is a great replacement to use instead of oil when cooking vegetables and a great addition to flavor soup or other Asian dishes. Just be sure to snag one of the certified gluten free varieties as the barley miso contains gluten.
To shop for Miso Master Miso Paste, visit Amazon here.
Frequently Asked Questions About Miso And Gluten
Why Is Miso Not Gluten-Free?
Miso would not be gluten-free if it is made with fermented wheat or barley.
Is Trader Joe’s Miso Ginger Soup Gluten-Free?
Yes, Trader Joe’s Miso Ginger Soup is gluten-free.
Is Kikkoman Miso Soup Gluten-Free?
No Kikkoman Miso Soup is not gluten-free.
Is White Miso Paste Gluten-Free?
White Miso Paste is gluten-free as long as it is made with fermented rice. It will not be gluten-free if made with fermented wheat or barley as they contain gluten.
Is Red Miso Paste Gluten-Free?
Just like white miso paste, red miso paste will be gluten-free if made with fermented rice and not a gluten-containing grain.
As you can see, great options are available for you to enjoy gluten-free miso.
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